The right diet is half the race
If you’re a runner, the right nutrition is essential. You need to eat a balanced diet, but you also need to take sufficient breaks between meals.
Sandra Johnson makes it clear from the outset: “Just because you do sport, doesn’t mean you have to eat more.” What’s important is to eat balanced meals with sufficient breaks in between. She also advises Nicole and Christoph to avoid fatty and sugary foods and large portions before training.
When should you eat?
Basic advice for the two budding runners: eat easily digestible, balanced meals and avoid excessive dietary fibre, which puts too much strain on your digestive tract during training. Sandra Johnson recommends eating two to three hours before exercising for optimum performance and fat-burning.
Eating during a training session lasting an hour or less doesn’t make sense and isn’t necessary. And she goes on to explain that “a banana cut into small slices is still the best thing during protracted physical exercise.”
The body has to recover after a training session. The ideal first meal after doing sport is a combination of protein and starch (for example rice) and vegetables.
“A banana cut into small slices is still the best thing during protracted physical exercise.”
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After training, variety is on the menu: protein, starchy foods and vegetables.
Drink enough water
“Drink sufficient water before each training session, but don’t wait until five minutes before you start,” Johnson advises the two candidates. The body can only take up 300 ml of fluid every quarter hour. So it’s important to drink regularly throughout the day. You don’t have to constantly reach for your water bottle while you’re training; you should only drink if you feel like it or if your mouth is dry. “Generally water is more than adequate,” says Johnson. “Special isotonic drinks only make sense if you’re exercising hard for long periods.”
Don’t skimp on the protein.
According to the Sanitas running coaching dietary plan, Nicole and Christoph aren’t getting enough protein in their diet. Protein in either vegetable or animal form should be included with every meal, as it keeps you alert and physically fit, strengthens your resistance to infection, and keeps you feeling full for longer.
“Drink sufficient water before each training session.”
Sandra Johnson is the Sanitas health coach and nutritional psychologist. Her goal in looking after the running coaching participants: “I’m here to make sure that they improve their running performance by being more aware of what they’re eating – and generally improving their health.”
