Consistency Is The Key
Consistency means adhering to the same ideals, actions, and behaviours across time. It entails acting in a consistent, intentional manner to attain outcomes. Running enthusiasts should aim to exercise four times a week and cover 10 kms. They will repeat this workout pattern for a few weeks, progressively increasing their distance to improve their performance. A runner who is inconsistent will only practice when they have time, whereas a runner who is consistent will always make time.
My Approach To Diet And Performance
Ive been doing CrossFit since 2017. At that time, I was on a lower-carb paleo diet until I started fully embracing a Paleolithic ketogenic diet early in 2019.
When I started keto, my performance dropped measurably, especially during longer WODs. I felt like I was running out of fuel quickly.
In retrospect, my degraded performance was likely due to two factors:
- My body hadnt adapted to the new source of fuel yet
- I didnt get enough electrolytes through food or supplements
Once I got fully fat-adapted, and I took care of my electrolyte balance, my performance started to skyrocket, easily surpassing previous levels.
These days, I crush most of my workouts, and I recover incredibly quickly. I say most workouts, because there are some that I really suck at. The first WOD of the 2020 CrossFit Open was such an example.
With all the success Ive had with keto and CrossFit, what you must not forget is that Im not a professional athlete. And even if I had the talent of Mat Fraser or Rich Froning, I probably wouldnt make it to the Games with my dietary lifestyle.
Plus, I like what I see in the mirror 🙂
The Runners Diet Dietary Proteins For Runners
Protein is literally the building block of life.
As such, these compounds are needed to produce energy, maintain primary biological processes, and sustain life.
More specifically, proteins are primarily essential for building, repairing, and maintaining cells, tissues, and organs throughout your body, but also important for other vital bodily functions, including:
Dietary proteins can also serve as a source of fuel when your glycogen stores wear out.
This is especially the case during long and hard training sessions.
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What To Eat Before Training
The pre-training meal is essential as it isn’t good to exercise hard on an empty stomach. Providing your body with some carbohydrate and protein will give you the energy you need to perform well during your workout.
Optimally, you should plan to consume a meal 60 to 90 minutes before your training session. This recommendation can vary depending on how you tolerate food in the stomach when exercising. Some people need to consume a meal as much as 3 to 4 hours prior to training.
A smart pre-workout meal consumed 6090 minutes before exercise should contain 3045 grams of both carbohydrates and protein. Smaller individuals need fewer grams and larger individuals need more.
Sample meals might include:
- One large banana and 1 cup of cottage cheese
- Two slices of whole-wheat toast and one whole egg plus three egg whites
- Whole wheat tortilla and 1 cup chopped chicken breast
Remember to add some healthy fats such as avocado or chia seeds to balance out the meal. If you can’t eat 6090 minutes before your training session, prepare a lighter meal closer to your workout but decrease the number of carbs and protein you consume.
For example, 3060 minutes before your session consume 2030 grams of carbs and protein each. If you can’t eat until 15 to 30 minutes before your workout, you can grab a lighter snack containing 1020 grams each of carbs and protein.
Supplements For Strength Training
Many supplements are marketed towards weight lifting diets. For example, protein powder, creatine and pre-workout supplements are popular among bodybuilders and recreational gym-goers. Protein supplements can enhance gains from strength training, according to a March 2018 review published in the British Journal of Sports Medicine.
However, nutrition supplements shouldn’t be a priority in your meal plan. They are meant to supplement an already substantial diet. If you find that you’re unable to hit your protein requirements, for example, consider buying a protein powder.
Vegans and vegetarians are particularly vulnerable to low protein levels. They can supplement with protein powders to boost their protein intake to normal levels. Other vitamin and mineral deficiencies can be fixed by taking multivitamins. Supplements can be useful, but they shouldn’t be a crutch.
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Keep These Two Things In Mind While You Follow These Guidelines:
1. Maintain hydration: Being dehydrated might reduce your energy levels and make you feel weak. While, if youre hydrated it helps to supply energy and regularize your body temperature, supporting your body to run effectively.
2. Take breaks: Its important to remember to rest while being active. Exercise is just as important as rest. Taking breaks allow your body to recover, improve performance and reduce the risk of injuries.
Why Eat Before A Workout
The main goal of a pre-event/workout meal is to replenish glycogen, the short-term storage form of carbohydrate. This supplies immediate energy needs and is crucial for morning workouts, as the liver is glycogen depleted from fueling the nervous system during sleep. The muscles, on the other hand, should be glycogen-loaded from proper recovery nutrition the previous day.
The body does not need a lot, but it needs something to prime the metabolism, provide a direct energy source, and allow for the planned intensity and duration of the given workout. But what is that something? That choice can make or break a workout. It is a good idea to experiment with several pre-exercise snacks/meals and stick with the few that work best under given circumstances.
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How To Change Your Diet When You Start Lifting Weights
Ensure your body is equipped to accomplish a quality workout with these tips for meal timing and nutrient delivery.
Heavy weights and high repetitions are not all that is needed when starting a weight-training regimen. Your diet matters when it comes to fueling these developments. When you start lifting more, your body is likely going to require more to keep you going and help you build muscle. However, theres no need to overload on pasta or protein shakes!
Basic dietary changes
When trying to get your body into healthier shape, it is important to make some basic dietary changes. First, try not to drink sugar calories, such as sodas and fruit juice, and limit intake of processed foods, including packaged and fried fast food. These foods are low in fiber, protein, and micro-nutrients and high in empty calories.
Next, aim for lean protein sources, such as chicken, fish, and turkey. These options are low in saturated fat and provide adequate protein and heart-healthy fats.
As far as carbohydrates go, aim to make half of your grains whole grains, which will provide fiber and deliver essential minerals. Lastly, fresh or frozen fruit are good examples of carbohydrates that can provide energy to sustain you during exercise.
Ideal meals and timing
To ensure your body is equipped to accomplish a quality workout, youll also want to pay attention to when youre eating. Take a look at the tips below for ideal meal timing and nutrient delivery.
Timing: Should You Lift Weights Before Or After Running
Timing is everything when it comes to how to combine weightlifting and running. If you aim to build lean muscle mass and you are running in the morning, make sure to have a light breakfast like a banana or some oatmeal.
Long-distance running leaves you especially depleted, and you really want to avoid that while working on your muscle mass. There should always be enough fuel for the intensity that you are putting your body under.
Running on an empty stomach is not recommended while trying to build more muscles.
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How To Combine Weightlifting And Running: The Details
Is it okay to run and lift on the same day? Most runners are already busy with their running programs. After all, strength training is supposed to help, not detract from your running. So how in the world are you combining strength training and a running program at the same time?
Im getting a lot of respect from fellow runners for being able to combine running and weightlifting even during marathon training. But again, my body is already used to it. Dont feel weak or bad when things dont work out the way you want them to in the beginning.
Depending on your goals interval training is a great way for weightlifters who want to get more into running. It is great for developing your cardiovascular fitness, which then helps your recovery from weightlifting workouts.
Just like sprints, runs that are shorter and faster runs are great for someone who is more experienced in the weightlifting world.
For runners, strong hips, back, and core muscles are essential for efficient form and for avoiding serious injuries. Here are some strength training exercises for runners that will help you to balance your weightlifting and running program.
Creatine Mass Builder Strength Energy Production
With regard to athletic performance, creatine has continually proved itself to be one of the most effective and safe nutritional supplements to increase strength, muscle mass and performance.
How to take
3-5g per day is the recommended daily dosage. This should be consumed alongside a meal, or at least some carbohydrates to maximize uptake by the muscle cells.
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Determine Your Calorie Maintenance Level
Every person has a set amount of calories that they need to consume each day in order to keep their current weight.
This is whats referred to the Calorie Maintenance Level in the fitness circles, and is the number of calories your body will use up to support your metabolic rate and regular daily activities.
There are many ways and methods for guestimating calorie maintenance level.
Yes, guest the estimation.
One quick way to get an approximate estimate of what your daily calorie maintenance level is to multiply your current body weight in pounds by 14 and 18.
In essence, your daily calorie maintenance level will be typically somewhere in between these amounts.
For example, a 170lb runner would require a daily calorie maintenance level of roughly 2400 to 3000 calories per day.
But, if you are leading an active lifestyle, running, and/or doing other forms of exercise, your daily energy needs will go up.
This depends on the intensity, frequency, and duration of the workout session.
Thats why your daily body requirements will vary from one day to the next.
Here is the oversimplified formula for figuring out your weekly running energy expenditure:
Weekly Energy Expenditure = Weekly Mileage X Calorie Burn per Mile.
Just dont get me wrong here.
This formula is not written in stone.
As I have previously mentioned, many factors affect calorie burn while running.
That said, the above formula can set you on the right path toward understanding your energy needs while running.
Running Vs Lifting: Which One Should You Pick
Written by Hisham Syed
Kickstarting your fitness journey can feel like a daunting task or trying to elevate your existing one can be equally daunting because it may seem like no matter where you go, you are bombarded with information on the various things you can do.
Especially varied opinions that have split the internet or your friends circle or even the fitness community on should you run or should you lift? Each form of exercise comes with tremendous benefits and has distinct advantages. But the real question is – what works for you?
Lets break down the exercises under different tranches and help you figure out the answer to this million-dollar question.
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Foods That Help You Build Lean Muscle
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Both nutrition and physical activity are critical if you want to gain lean muscle.
To get started, its essential to challenge your body through physical activity. However, without proper nutritional support, your progress will stall.
High-protein foods are very important for gaining muscle, but carbohydrates and fats are also necessary sources of energy.
If your goal is to gain lean muscle, you should focus on exercising regularly and eating more calories each day from muscle-building foods.
Here are 26 of the top foods for gaining lean muscle.
Eat Enough During The Day
Even if an athlete is not training for a specific endurance event, Sumbal cautions that working out twice a day will often result in high energy demands due to high energy expenditure. With two runs a day, its vital that you fuel properly between to ensure youre recovering and giving yourself sufficient energy through your second run.
Make sure you are meeting your daily caloric needs, such as adding in an extra snack or serving up a little more pasta at dinner. Its also necessary to watch out for the signs that you are not adequately fueling that go beyond a growling stomach.
Although you may feel more tired than usual because of training two times in one day, signs that you are not fueling properly include early fatigue or extreme soreness during your second workout, as well as increased incidents of headaches, nausea, sleepiness, GI issues, low motivation, and moodiness, Sumbal says.
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Strength Training Exclusive Resources
Do you want to get stronger? Improve your body composition?
Maybe youre a pure runner who only cares about speed, injury prevention, and a fast finishing kick.
Despite these very different training goals, weight training is how theyre accomplished. Lifting will:
- Help you stay healthy by preventing injuries that result from weak muscles, tendons, or ligaments
- Develop muscular power that enables speed and a fast finishing kick
- Build neuromuscular coordination that improves running economy
But if you dont want to take my word for it, dont! Trust science:
- Strength training helps treat IT Band Syndrome
- Women with runners knee have weaker hips than healthy runners
- Resistance training improves trained runners economy by up to 8%
- Explosive strength training makes your 5k faster by improved economy and muscle power
- Weight lifting improves performance , running economy, and muscle power
Its exciting how beneficial weight training can be for runners. If youre convinced, I invite you to take the next step.
for our complimentary email series on effective weight training for runners. Youll learn:
- How to improve the force production of every stride
- Why lift heavy is good advice but incomplete
- Why you should never lift for endurance
- How the right strength work prevents running injuries
- How to lift for explosivity
Register here and the first lesson will hit your inbox in just a few minutes.
Why You Should Add Weightlifting To Your Running Program
Weightlifting and running provide numerous benefits on their own, including improved heart health, boosted mood and energy, and less depression and anxiety due to the release of endorphins during exercise. And, of course, theyre both fantastic for your self-esteem and body image.
But combining weightlifting and running into the same fitness routine can maximize the benefits of both activities. Remember, running is a repetitive motion exercise. It requires stability, balance, and coordination all of which are improved by strength training.
Strength training also improves your endurance and power for beach running, long distance running, and marathon running. Youll experience less muscle fatigue during endurance running because your muscles will be stronger.
Not, only that but adding muscle mass to your bones lowers the impact, reducing your risk of stress fractures from running. In turn, both types of exercise also increase bone density, which is especially important for female runners.
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How To Fuel During Training
Unlike endurance athletes, you don’t need to consume food during your training session. But you should consider a hydration plan if your workout is over 60 minutes.
Research has shown that consuming a carbohydrate beverage solely or in combination with protein during resistance exercise increases muscle glycogen stores and helps your body make training adaptations more effectively.
If you plan on training for longer than an hour at a reasonably high intensity, you should take about 14 fluid ounces of a sports drink every 30 minutes. If it’s very hot and you sweat heavily, you may need a little more fluid, but not too much more.
Hydrating properly will keep blood glucose levels normal and you won’t drain your muscle glycogen stores as quicklyenabling you to perform better.
Meal Frequency And Timing
To keep your body in peak condition, eating small meals frequently is considered best for athletes in training. Eating every two or three hours seems to be helpful for keeping energy levels high and providing maximum nutrients for bodybuilding.Avoid eating carbohydrates alone. Pair them with a protein or a fat to blunt the insulin surge associated with a high-carbohydrate meal. The crash afterwards can make you feel hungrier than before you ate. Protein should be your go-to snack of choice.Post-workout, protein will help your body rebuild tissue the fastest. Drink plenty of water before a workout.
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