Running and Weight Loss

Running is a great calorie burner.  If I remember back that long ago, I believe that was why I started running - to burn calories.  And over the years, although I always struggle to maintain my weight, I probably weigh a bit less than when I began running.  On average (depending the runner’s weight and a couple other variables), a runner will burn approximately 100 calories per mile.  What better way to keep your weight in check.  But how many of us don’t fuel our runs properly because we are trying to lose weight.  I admit to being guilty on occasion.  Okay, maybe more than on occassion.  I remember very recently hirting the wall on a longer run because I failed to include any carbohydrates in my diet during the 24 hours previous to my run.  I ended up walking home which took well over an hour. 

The point that I’m trying to make is that if you want to get the most value out of your run or your training program, you have to fuel your runs.  Like your car needs gas to run, your body needs fuel (nutrition) to run as well.  It’s still possible to minimize calories and lose weight but pay attention to when you eat.  Eat well during the most active part of your day.  If you do your run in the morning, try toast and peanut butter before your run.  If your run is at lunch, then eat half your sandwich before your run.  Enjoy an earlier dinner and cut out the night time snack.  Brush your teeth, go for a walk, go to the library and read the latest issue of your favorite running magazine.  Whatever you decide to do…. just step away from the kitchen.

Consider this…  cutting out 100 to 200 calories out of your nighttime snacking can lead to 10 to 20 pounds of body fat shed in a year.

What You Need to Know About Sports Nutrition - I

What do you know about Sports Nutrition?  Are you eating the right food before and after your runs?  And why is it so important anyway?  I’ll tell you why, because you want to feel energized when you run, and you want your body to recover so that you will also feel great on your next run.  Eating the right foods before, during and after your run, will make a huge difference to your performance - trust me. 

Last week I had the opportunity of going to hear a Registered Dietitian do a talk on Sports Nutrition.  She was talking to my daughter’s competitive swim club about the proper nutrition that they need for training, racing and recovery.  The information is much the same for runners, so I would like to share what I learned.

Understand the different types of food “fuels” and “fluids” that our body needs when we run:

• Carbohydrates
• Proteins

Carbohydrates are the main fuel source for your muscles and brain.  They maintain you blood glucose during exercise and help replenish your muscle glycogen after exercise.

Proteins help repair the muscle damage caused when you run and will increase your muscle mass.  Proteins also aid in a small amount of energy production.

You will find carbohydrates in fruit, grains (including potatoes and corn) and milk (and milk alternatives).  Protein can be found in milk (and milk alternatives), cheese and meat (and meat alternatives).  As for vegetables, we all know that they are huge source of vitamins and minerals, but as far as fuel for sports - they are fuel free.

Next week - I will tell you what I discovered about the foods that you should eat and when you should be eating them.