How Do I Boost My Performance Naturally?

by Darragh

I train six times a week and might be running for my country next year if everything goes right (hopefully)...
Now I eat well and drink water a lot!! I take lots of carbs and stuff. Is there anything I can add to my diet to help me improve??

Thanks, all the best,
Darragh


Answer by Dominique:


Hi Darragh,
Thanks for your question. A good diet can make a difference in the life of a runner. I do not know anything about supplements and I think (if you were to consider these) that you need to be really careful with these, they can often do more harm than good. E.g. too many protein supplements can damage your liver and kidneys.
However, there are a few ground rules if you want your diet to be optimal for your running:

1) Avoid all the obvious junk foods, candy, alcohol, caffeine, etc.

2) Balance well between carbs, fat and protein.
As a runner you need plenty carbs, low fat and not too much protein. They say that a general good mix is 60 percent of your calories coming from carbohydrates, 25 percent from fat, and 15 percent from protein.

Why carbs?
In short more carbs mean more glycogen. This is the efficient source of energy that you can run on until you run out of it. Be careful with carbohydrates because they come in different ways: simple and complex.
Complex carbs are in pasta, bread, cereal, vegetables etc and those are the ones you after.

Why fat?
Although not much, you still need a bit of fat for energy and flavour in your diet. You will find that the fats in your "healthy foods" cover your requirements. Some oils, like olive oils have good fats in them (unsaturated fats) which help reduce blood cholesterol.

Why protein?
Protein builds your body. It helps repair your bones and tissue, your hair, nails, etc. But take too many proteins and the excess proteins will turn into fats which is what you do not want.

When considering all of the above, do not go completely crazy, measure everything to the last gram and keep to the exact percentages. It would drive you crazy and it would not make much sense to do so. Every person is different. The above is an average, a generalisation which may not be optimal for you. Just make sure your diet contains lots of healthy foods.
And possibly also important: in case you do give in and treat yourself to some junk food... do not think it is the end of the world. As long as you keep it restricted to once in a while it should be fine. As Elmo says: cookies are a sometimes-food....


Hope this helps.
Best of luck with your running.
Cheers,
Dominique

Join in and write your own page! It's easy to do. How? Simply click here to return to Running Training Helpline.



Like this page:


Share this page:


Like this site:


[?] Subscribe To This Site

XML RSS
follow us in feedly
Add to My Yahoo!

Helpful
Resources

  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!




What's New?

  1. Guide on How to Treat Black Toenail | Best Running Tips

    Discover effective and easy ways to treat black toenail. Understand causes, symptoms, prevention methods. Visit best-running-tips.com now to learn more.

    Read more

  2. Pain in Heel When Running - Common Causes, Treatment and Prevention Strategies

    Have you got some pain in your heel when running? Check out this page to learn about common causes, what to do about your heel pain and when to visit the doctor.

    Read more

  3. Common Running Injuries: Causes and Treatments

    running tips 07
    In this section of Best Running Tips I will tell you about the most common running injuries. Learn about them so you know how to prevent them !

    Read more

  4. Foot and Ankle Strengthening Exercises

    This short article provides a list of foot and ankle strengthening exercises that can improve your foot stability and prevent heel pain when running.

    Read more

  5. First Marathon for Older Runner

    I am 68 years old. I have been a runner for 33 years doing mostly 5 and 10K race with one half marathon. I usually run a 5K in 25-27 minutes and the

    Read more