Health & Nutrition - DicoGoxi Running Programs

Nutrition Basics for Runners

Carbohydrates

Carbohydrates are your body's primary energy source during running. They fuel your muscles and help maintain glycogen stores, which is crucial for both training and racing.

Best Sources:

Whole grain breads and pasta
Brown rice and quinoa
Oats and whole grain cereals
Sweet potatoes and other starchy vegetables
Fruits (especially bananas and berries)

Daily Intake: 5-7g per kg of bodyweight for moderate training; 7-10g per kg for intense training.

Protein

Protein is essential for muscle repair and growth. It helps your body recover after workouts and supports overall muscle health throughout your training.

Best Sources:

Lean meats (chicken, turkey, lean beef)
Fish and seafood
Eggs and dairy products
Legumes (beans, lentils, chickpeas)
Tofu, tempeh, and other plant-based proteins

Daily Intake: 1.2-1.7g per kg of bodyweight for active runners.

Fats

Healthy fats provide sustained energy for longer runs, support hormone production, and help with vitamin absorption. They're especially important for endurance athletes.

Best Sources:

Avocados
Nuts and seeds
Olive oil and other plant oils
Fatty fish (salmon, mackerel, sardines)
Nut butters

Daily Intake: 0.8-1g per kg of bodyweight, emphasizing unsaturated fats.

Hydration

Proper hydration is crucial for performance and recovery. Even mild dehydration can significantly impact your running efficiency and increase perceived exertion.

Hydration Strategy:

Drink 500-600ml of fluid 2-3 hours before running
Sip 150-250ml every 15-20 minutes during your run
For runs over 60 minutes, include electrolytes
Post-run, drink 500ml plus 500ml for every 0.5kg of weight lost
Monitor urine color (pale yellow indicates good hydration)

Daily Intake: At least 2-3 liters plus additional fluid to replace sweat losses.

Runner's Meal Plans

Everyday Training

Race Week Prep

Recovery Days

This meal plan is designed for regular training days to support energy needs, recovery, and overall health. It's perfect for maintaining consistent training throughout your program.

Sample Day 1

Breakfast

Overnight oats with Greek yogurt, berries, and a tablespoon of nut butter
1 banana
Green tea or coffee

Mid-Morning Snack

Small handful of mixed nuts
1 apple
Water

Lunch

Quinoa bowl with grilled chicken, roasted vegetables, and avocado
Side salad with olive oil and lemon dressing
Sparkling water with lemon

Pre-Run Snack

1 slice whole grain toast with honey
½ banana
Water (400-500ml)

Post-Run Recovery

Protein smoothie with milk, whey protein, frozen berries, and spinach
Water with electrolytes

Dinner

Grilled salmon with sweet potato and steamed broccoli
Mixed greens salad with olive oil dressing
Water or herbal tea

Sample Day 2

Breakfast

Veggie omelet (2-3 eggs) with spinach, tomatoes, and feta cheese
Whole grain toast with avocado
Green tea or coffee

Mid-Morning Snack

Greek yogurt with honey and berries
Water

Lunch

Whole grain wrap with turkey, hummus, and mixed vegetables
Side of quinoa salad
Sparkling water with lime

Pre-Run Snack

Energy bar (look for ~25g carbs, low fiber, low fat)
Water (400-500ml)

Post-Run Recovery

Chocolate milk (great carb:protein ratio)
Banana
Water with electrolytes

Dinner

Stir-fry with lean beef, mixed vegetables, and brown rice
Side of edamame
Water or herbal tea

This meal plan focuses on carbohydrate loading and proper hydration to prepare your body for optimal race performance. Begin this plan 3-4 days before your race.

3-2 Days Before Race

Breakfast

Oatmeal with honey, banana, and mixed berries
Toast with jam
Orange juice
Coffee or tea (if part of your normal routine)

Mid-Morning Snack

Fruit smoothie with banana, berries, and yogurt
Small granola bar
Water

Lunch

Sandwich on whole grain bread with lean protein and minimal fat
Pretzels or crackers
Applesauce or fruit cup
Sports drink or water

Afternoon Snack

Rice cakes with honey
Fresh fruit
Water

Dinner

Pasta with light tomato sauce and small amount of lean protein
White bread or dinner roll
Cooked carrots or other low-fiber vegetables
Water or sports drink

Evening Snack

Low-fat yogurt with honey
Graham crackers or plain cookies
Herbal tea or water

Day Before Race

Breakfast

Pancakes or waffles with maple syrup
Banana
Small amount of peanut butter
Orange juice
Coffee or tea (if usual)

Mid-Morning Snack

Bagel with jam
Sports drink

Lunch

Plain baked potato
White rice
Small amount of lean protein
White bread
Sports drink or water

Afternoon Snack

Pretzels or crackers
White grape juice or sports drink

Early Dinner (4-5 hours before bed)

Plain pasta with small amount of sauce
Dinner roll with small amount of butter
Minimal protein
Low-fiber, well-cooked vegetables
Water or sports drink

Evening Snack

Small bowl of low-fiber cereal with milk
Banana
Water

This meal plan focuses on recovery, inflammation reduction, and muscle repair after hard workouts or races. It emphasizes antioxidants, protein, and anti-inflammatory foods.

Recovery Day Meal Plan

Breakfast

Protein-rich smoothie with tart cherries, banana, spinach, whey or plant protein, and almond milk
Whole grain toast with avocado
Green tea with ginger

Mid-Morning Snack

Greek yogurt with blueberries and walnuts
Turmeric tea or water with lemon

Lunch

Anti-inflammatory bowl with wild salmon, quinoa, sweet potatoes, kale, and avocado
Olive oil and lemon dressing
Coconut water or water with electrolytes

Afternoon Snack

Apple slices with almond butter
Small handful of tart dried cherries
Water

Dinner

Turmeric-ginger chicken with brown rice and steamed vegetables
Side salad with dark leafy greens and colorful vegetables
Olive oil and balsamic vinegar dressing
Water or herbal tea

Evening Snack

Tart cherry juice (8oz)
Small serving of dark chocolate (70%+ cacao)
Chamomile tea

Recovery Strategies

Optimize Your Recovery

Proper recovery is just as important as your training. It allows your body to adapt to the training stress, repair muscles, replenish energy stores, and prepare for the next workout. Implementing effective recovery strategies can help prevent injuries, reduce soreness, and improve overall performance.

Immediate Post-Run Nutrition

Consume a combination of carbohydrates and protein within 30 minutes after finishing your run. Aim for a 3:1 or 4:1 ratio of carbs to protein to replenish glycogen stores and jumpstart muscle repair.

Hydration

Rehydrate with water and electrolytes based on sweat loss. A general guideline is to drink 500ml plus 500ml for every 0.5kg of weight lost during exercise. Include sodium to help retain the fluid and restore electrolyte balance.

Sleep and Rest

Aim for 7-9 hours of quality sleep per night. Sleep is when your body produces growth hormone, which is essential for tissue repair and recovery. Consider taking short naps (20-30 minutes) on heavy training days.

Active Recovery

Incorporate light, low-impact activities like walking, swimming, or cycling on rest days to promote blood flow without adding training stress. This helps clear metabolic waste products and speeds up recovery.

Compression

Wearing compression garments during or after exercise may help reduce muscle soreness and inflammation. Consider compression socks or tights, especially after long or intense workouts.

Cold Therapy

Ice baths or cold showers can help reduce inflammation and muscle soreness after particularly intense sessions. Aim for 10-15 minutes in water between 10-15°C (50-59°F).

Runner's Health Tips

Bone Health

Running is excellent for bone density, but adequate nutrition is essential to support this benefit. Ensure you're getting enough calcium, vitamin D, vitamin K, and magnesium. Weight-bearing exercises complement your running to further strengthen bones.

Key Action: Include dairy products, leafy greens, nuts, and fish in your diet. Get 15-30 minutes of sunlight exposure several times a week for vitamin D.

Heart Health

Running improves cardiovascular health, but it's important to train appropriately. Include a mix of high and low-intensity workouts while allowing for adequate recovery. Monitor your resting heart rate to track improvements and detect potential overtraining.

Key Action: Keep a log of your resting heart rate each morning. A sustained increase of 5+ beats per minute could indicate overtraining or illness.

Mental Health

Running releases endorphins and can significantly improve mood and reduce anxiety. However, be mindful of developing an unhealthy relationship with running. It should enhance your life, not control it. Practice mindful running by tuning into your body and surroundings.

Key Action: Try running without music occasionally, focusing on your breathing and the sensations in your body. This mindful practice can enhance the mental health benefits.

Immune Support

Moderate running boosts immunity, but excessive training can temporarily suppress it. Support your immune system through nutrition, adequate sleep, and stress management. Be particularly mindful during high-volume training periods.

Key Action: Include foods rich in vitamin C, zinc, and antioxidants. Reduce training volume when feeling unwell or highly stressed.

Healthy Weight Management

Running can aid weight management, but it's essential to fuel appropriately for your activity level. Undereating can lead to performance declines, hormonal issues, and increased injury risk. Focus on performance and health rather than just weight.

Key Action: Track energy levels, performance, and recovery alongside weight. These metrics give a more complete picture of your health than scale weight alone.

Injury Prevention

Proactive injury prevention is key to consistent training. This includes proper warm-ups, cool-downs, strength training, and listening to your body. Pay attention to minor niggles before they become serious injuries.

Key Action: Incorporate 2-3 strength training sessions weekly, focusing on core, hips, and glutes. Follow the 10% rule - don't increase weekly mileage by more than 10%.

Need Personalized Nutrition Advice?

Our registered sports dietitians specialize in creating customized nutrition plans for runners of all levels. Whether you're training for your first 5K or aiming for a marathon PR, we can help optimize your fueling strategy.

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