Tag: Diet for runners

According to a study on elite and pre-elite female athletes, 80 percent showed signs of Relative Energy Deficiency in Sport (RED-S), a condition caused by underfueling. For runners, understanding how to know if you're eating enough is vital for optimal performance and long-term health, not just for elite athletes. This guide will help you decipher your body's signals.

According to a study published in the *International Journal of Molecular Sciences*, nut consumption is inversely associated with metabolic syndrome and excess weight, making nut butters a staple for many active individuals. When deciding, however, if almond butter or peanut butter is better for runners, the answer depends heavily on your specific nutritional goals and performance needs.

According to The Peanut Institute, an ounce of peanuts contains 7 grams of protein and over 30 vitamins and minerals, making them more nutrient-dense than any other nut. So, can I eat peanuts after running? The answer is a resounding yes, and incorporating them into your post-workout routine can significantly aid your recovery and performance.

Endurance athletes typically need a significantly higher percentage of their total calories to come from carbohydrates to fuel their long-distance efforts. To determine what should your macro split be as a runner, you must consider your training volume, intensity, and overall goals to find the right balance for peak performance.

Running a marathon depletes your body's glycogen stores, creates microtears in your muscles, and disrupts your fluid and electrolyte balance. Understanding if and how you should eat more after a marathon is critical for a fast and effective recovery.

According to research published in the journal 'Nutrients', between 30% and 90% of endurance athletes suffer from gastrointestinal (GI) distress during training. Understanding how to digest fast before a run is crucial to managing these uncomfortable side effects and ensuring a comfortable, high-performing workout.

A long-held myth suggested a rigid 30-minute 'anabolic window' for protein intake immediately post-exercise. So, should I have protein before or after I run? Modern sports science reveals a more nuanced answer, focusing on overall daily intake and individual goals rather than a strict post-run window.

According to sports nutrition experts, an improper diet is a significant factor in limiting athletic performance, including running. So, does your diet affect your running? The answer is a resounding yes, and understanding the vital link between what you eat and how you perform is key to unlocking your full potential.

Up to 90% of long-distance runners experience gastrointestinal (GI) issues, making "what foods trigger runner's belly?" a critical question. The right dietary choices can prevent unwelcome cramps and bloating, ensuring a more comfortable and powerful run. Understanding the physiological reasons behind this common problem is the first step toward finding a solution.

Carbohydrates are the primary fuel source for runners, but not all carbs are created equal. The seemingly simple question of whether **is white or brown bread better for runners** depends on the timing, intensity, and purpose of your run.