Nutrition

General info

There is a wealth of information out there about what to eat, when to eat and what you should be drinking.

This section will provide you with very basic advice and will provide you with links to other websites where you can get more information on the topic of your choice.

Food

Let’s start with the old saying “you are what you eat” and “everything in moderation”!! This still holds true. Most people need to:

Eat plenty of fruit and vegetables (5 – 8 portions a day are recommended). Try to vary the colours to ensure you get a wide range of vitamins, fibre, potassium and carbohydrates.
Fill up on complex carbohydrates such as pasta (watch the sauces), rice, potatoes, bread, couscous and un-sweetened cereals etc). You should aim to eat between 6 and 12 portions a day (one portion corresponds to a small serving of pasta, a slice of bread or an average-sized bowl or cereal).
Milk and Dairy products contain protein, riboflavin and calcium – the latter is important to keep your bones strong and healthy. You should aim for four serving a day (e.g. small carton of yoghurt, three slices of cheese or a small glass of milk). Tinned fish with bones (sardines and salmon) are good sources of calcium as are some dark green vegetables such as broccoli.
Meat and Protein is needed to build and maintain your body. You need two portions a day (most people in the UK eat far too much protein). Good sources are lean meat, fish or poultry, vegetable proteins such as peas, nuts, lentils, seeds and bean curd.
Cut down in sugar and refined foods such as biscuits, cakes

It is useful to keep a food diary of what you eat, when, and why you eat it. This will help you understand your habits (is it boredom, stress, unhappiness that makes you turn to the chocolate?)

Water

Drink plenty of water – at least one litre a day, preferably two
Drink regularly throughout the day and check to see you are well hydrated (your urine should be pale. If it is dark, it contains high levels of metabolic waste products and you need to drink more).
Thirst is a poor indicator – you are often dehydrated long before you feel thirsty.
Eat watery foods such as tomatoes, oranges, cucumbers and other fruits & salads.
Avoid alcohol and caffeine-based drinks: they can actually promote dehydration.
During exercise, sip water or a sports drink regularly – about every 15 minutes or so.

Eating and running

It’s definitely a good idea to get a decent meal inside you before embarking on a long run or marathon. Porridge provides a slow release of energy and it is also complemented by honey and/or bananas. It’s not a good idea to eat too soon before a long run though, try to give yourself a couple of hours, or more, to digest it.

During the run, drink before you get thirsty. When you are thirsty you are already dehydrated and your performance is more likely to be impaired. Don’t go mad though, it is possible to overdo it and make yourself ill. This happens to a few people every year at the London Marathon and is can also happen at the end of the race if people drink excessively.

At the end of your long run, it’s a good idea to get some carbohydrates inside you as this will help to replace glygogen that your body will have used. It will help you to recover more quickly. Protein will help to rebuild muscles.

Links

Useful websites with regard to healthy eating and hydration…

BBC Wales has a guide to eating well, getting fit and living longer. There are also links to other related sites.

Runner's World is the UK's largest running magazine. Many of its articles are reproduced on their website - including a section on nutrition.

Tesco has a healthy living section on its website.