6 bad eating habits runners should avoid
Incorrect eating habits can affect a runner's performance, even for health-conscious runners. Start now by replacing incorrect eating habits with healthy ones and shedding excess weight.
Bad Habit: Eating and Drinking Heavily at Night
If you run in the morning but don't eat much throughout the day because you're busy with life and work, you might end up eating and drinking heavily at night, consuming too much food.
Breaking the Vicious Cycle
No matter where you go, eat healthily. 'We often eat what's convenient and easily visible,' says Dr. Brian Wansink, director of the Food and Brand Lab at Cornell University. He suggests eating foods that are filling and provide the energy needed for running, such as nuts, apples, and cheese. Eat dinner as early as possible. If you still feel hungry, have a few bites of a snack—then wait 15 minutes to digest. Wansink's research also suggests that the first few bites of a snack bring the most happiness. 'A small portion of snack lovers and most regular snackers feel similarly,' he says.
Bad Habit: Excessive Carbohydrates
Yes, runners need simple, portable, and filling carbohydrates like crackers and cereals. The problem, says Collingwood, is that sometimes you only eat pasta and forget to consume the nutrient-rich vegetables your body needs to enhance running performance.
Breaking the Vicious Cycle
Fill half your plate with fruits, vegetables, and other high-fiber foods like lentils and other legumes. If you finish one plate and still want more, do the same. Want some pasta? Sure, as long as you pair it with an equal amount of salad. The result is that you'll feel full quickly and won't have room for other low-calorie, high-nutrient starchy foods.
Bad Habit: Overeating
Long runs can make you feel hungry, but 'your body can't handle too many calories at once, even though glycogen stores are depleted,' says Collingwood. 'Eating too much at once can lead to the risk of obesity.'
Breaking the Vicious Cycle
Ensure adequate food and liquid intake during long runs to alleviate post-run hunger. Keep recovery meals small. Wansink's research suggests stopping when you feel just a bit full. If you get hungry again soon after, have a small portion; you'll absorb more nutrients from moderate amounts of food than from overeating.
Bad Habit: Drinking Beer After Running (or Drinking a Lot)
Undoubtedly, socializing with food and drinks after a run can be enjoyable, but beer adds 'empty calories' (about 150 calories per glass). 'To burn off the calories from one beer, you need to run an extra mile (about 1.6 kilometers) next time,' says Collingwood.
Breaking the Vicious Cycle
You can order soda water instead of alcohol. If the bar tempts you, choose other venues to socialize. Suggest to friends that you meet at a coffee shop after a morning run. Or start or end your run near a local running store and reward yourself with a non-alcoholic treat—like new socks or running shoes.
Bad Habit: Eating Too Many Energy Bars
Many runners like (or are accustomed to) eating energy bars, but they can contain over 300 calories. 'They are also 'rich' in processed ingredients and preservatives,' says Tara Collingwood, a nutritionist for the Disney race series.
Breaking the Vicious Cycle
Store energy bars for when you really need them, such as before or after high-intensity training, or when you haven't eaten enough. When buying energy bars, choose those with fewer processed ingredients and less than 10 grams of sugar per 150 calories. A better option is to carry whole foods like bananas or snack-sized almonds. 'Whole grain foods provide additional nutrients like fiber and antioxidants, giving your body more energy,' says Collingwood.
Bad Habit: Eating Unhealthily After Intense Workouts
You just had an intense workout, and now you think it's time for a burger, fries, and ice cream! Right? Wansink's research shows that people who believe they've had a high-intensity workout tend to eat more. Another study shows that some people doing a 2-kilometer 'training walk' eat up to twice as much as those on a 'sightseeing walk.' Yet another study shows that relay marathon runners are more likely to choose healthy foods than high-intensity runners.
Breaking the Vicious Cycle
Don't think that you can eat anything after running; eat healthily. Reframe your training intensity and routine as a positive experience. 'Make running more fun,' says Wansink. 'Any exercise that brings you joy will make you eat better afterward.'