Women who run frequently make similar mistakes when dealing with their diet. A surprising number of women runners take carbohydrate loading to new heights – to the detriment of getting properly balanced nutrition to support their active lifestyles.
Here are the “5 Common Sports Nutrition Mistakes women runners make"*
1) Not Enough Protein in the Diet
Protein should make up about 15% of your daily intake of nutrients, yet women runners notoriously suffer from protein deficit. If you’re training for a marathon, you should consume .5 - .75 grams of protein per pound of body weight.
Best Sources:
Fish, lean meat, poultry, beans, nuts, whole grains, egg whites, low-fat milk, low fat cottage cheese and some vegetables.
2) Not Eating Properly Before You Work Out
With a little planning, most runners should be able to handle this one. Many of us don’t eat before a workout for fear of getting cramps (or worse), but you should try to eat a light snack an hour or two before you workout – especially if you’ll be working out for more than an hour.
Solution:
Before a workout, eat something high in carbohydrates and low in fat, fiber and protein. Try a bagel with a dab of peanut butter, a banana and an energy bar, a bowl of cold cereal with low-fat milk. Stay away from caffeine, and high-fiber foods because they could cause you some real gastro-intestinal problems, (not fun).
3) Not Getting Enough Iron
Many women runners suffer from iron deficiency, particularly at certain times of the month according to their menstrual cycles. This iron-deficiency anemia can cause feelings of fatigue and will reduce your performance levels.
Solution:
Make sure your diet includes red meat or iron-rich alternatives like salmon and tuna. Try an iron-fortified cereal. Also, be sure to include plenty of vitamin C in your diet, because it helps increase iron absorption. Good choices are tomatoes, berries and broccoli. If you find yourself feeling tired frequently, it’s probably a good idea to get your iron levels checked by your health-care practitioner.
4) Not Replenishing Your Body After A Workout
Studies show that muscles are most receptive to rebuilding glycogen stores within the first 30 minutes after a workout, so its extremely important to re-fuel after running – especially if you’ve run for an hour or more.
Solution:
Many times you just don’t feel like eating anything after working out. However, you need to immediately put carbs and protein at a ratio of 3 to 1 back into your body after a hard workout. If you can’t stomach “real” food, try a Power or Clif bar, or a cold glass of chocolate milk. If you are able to eat, a bagel with a little peanut butter or a fruit and yogurt smoothie should do the trick. Try to think ahead and bring some recovery food with you so that its available after your run.
5) Not Taking In Enough Fluids
Most women runners underestimate the amount of fluid they are taking in, not drinking enough before, during and after a run. Even if you’re running in cold weather, you need to stay properly hydrated. Dehydration will reduce performance, cause cramping and injury and is potentially dangerous to your overall health.
Solution:
Drink 16-24 ounces of water or other non-caffeinated beverage an hour before you run. Your urine should run light yellow to clear if you are properly hydrated. For every 20 minutes of your run you should take in 6-8 ounces of fluids, and if you plan on running longer than 90 minutes, some of your fluid intake should include a sodium and electrolyte enhanced sports drink. After you run, drink 20 ounces of fluid for every pound lost. Do a “color test” to ensure that you are properly hydrated.
* Tips from Christine Luff
