It seems almost impossible that joggers could become overweight. All that running, all those calories burned along city streets and park paths, it just doesn't seem right. Many people jog regularly, despite the regular exercise their physique does not match their efforts. The reason is quite evident; they do not derive the true benefit of their jogging schedule because their body is not getting the right nutrition. Therefore, the job is only half done!

Date:   1/12/2010 1:03:47 AM ( 14 y ago)

It seems almost impossible that joggers could become overweight. All that running, all those calories burned along city streets and park paths, it just doesn't seem right.

Many people jog regularly, despite the regular exercise their physique does not match their efforts. The reason is quite evident; they do not derive the true benefit of their jogging schedule because their body is not getting the right nutrition. Therefore, the job is only half done!

What you need to do is match your eating plan to your running habits. People who run or jog regularly need to balance their diet according to their body needs.

General requirements of a runner's diet

Carbohydrates: Runners can afford to eat a large quantity of carbohydrates because maximum calories are burned in running and jogging. The kind of carbohydrate one eats though is very crucial. Many joggers make the mistake of going for sugar as the major source of energy which actually leads to a depletion of B-complex and calcium from their systems. Joggers need is complex carbohydrates like whole wheat flour products (roti, brown bread, whole wheat pasta, brown rice). Before the run, one must eat a good fruit (apple, chickoo, banana) to increase the availability of easy energy. For the recovery phase, the hydration has to be maintained to aid the toxins from being removed from the muscles.

Proteins: Though the requirement of proteins is not as high as body builders, yet marathon runners need to keep the protein intake to 1gm per 1 kg body weight. Complete proteins like chicken, soy, egg, paneer should be taken. For regular joggers, high biological protein should be eaten in a sufficient ratio (30-40% is usually sufficient).

Vitamins and Minerals: The basic requirement is:

• Calcium: To give strength to the bones.
• B complex: to aid in muscle recovery and carbohydrate utilization.
• Vitamin E: To ensure joint flexibility.
• Vitamin C: To boost the immunity and speed the recovery.

Water and salts: The most important aspect of running is the hydration level. It needs to be maintained by drinking water before the run and 30 minutes after the run (with salts). Similarly, one should also have a complex carb fruit mix with bananas before the run and 1 hour after the run.

Every runner should eat as healthy as possible to ensure a strong immune system and thus prevent illness. Eating a proper diet which is well balanced can help a runner to stay in good shape. But some runners may have other specific dietary needs depending on their weight which help the runner to train properly. Here are some general guidelines:

Vata Person

• On Target weight: Before the run, you must eat a fruit to get that sugar. You can eat a lot of carbohydrates which should come from brown wheat, brown rice and whole grain cereals.  
• Overweight: A vata person who jogs but is still overweight needs to cut down the fried foods, alcohol consumption, dairy and sweets in the diet. Your diet should consist of complex carbohydrates 50% and proteins 30% and fat 20%.

Pitta Person

• On Target weight: Pitta people have a very strong digestion and therefore are tempted to eat junk food. They also have an acidic digestion and hence should avoid alcohol and fermented foods as it may create acidic and toxic environment in the stomach and muscles... 

Read the entire article at  Runner's Diet

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