Runners Nutrition/Diet

DazzyR

Hi Folks,

Would anyone have any suggestions for books/guides on nutrition and healthy eating for runners? I'm always telling myself that I need to start eating right but I really need to get the finger out. Since I started running 2 years ago my appetite has gone through the roof and I've been fairly lazy in terms of what food I go for. I train fairly seriously and average about 50 miles a week so luckily I burn most it off but I have pencilled in the Dublin Marathon for next year (plenty of notice I know) so don't want to be carrying any additional weight and running on the wrong fuel. I'd be aiming for something in around the 2.40 mark.

I've looked at stuff online before but have found some of the information too vague and the sources untrustworthy. I'd really like to find something that breaks down the requirements and provides specific meal/food options to cater for each area. If this was to include examples of food plans it would be massively helpful in terms of providing a template.

Thanks for all your help.

wrstan

Racing Weight by Matt Fitzgerald would seem to fit most of what you're looking for.

http://velopress.com/books/racing-weight-2nd-ed/

I like Matt Fitzgerald's writing, and while this book has some good tips and principles, I have to admit it left me feeling a little <ahem> ... unfulfilled!

Enduro

Two sites well worth browsing....

(1) Barry Murray's site. Barrry is a professional sports nutritionist who is also an Irish international ultra runner. He hasn't been keeping the site busy of late as his day job is keeping him nice and busy, but some great articles in there.

(2) Authority Nutrion... lots of very interesting stuff in there on general nutrition. Seems to be a constant supply of new articles.

Peterx

Anita Bean - "Sports Nutrition for Athletes"
http://www.anitabean.co.uk/?page_id=25

siochain

to very good books, I know many athletes across a range of disciplines who benefited hugely from the principles in these two books.

The Paleo Diet for Athletes
http://www.amazon.com/The-Paleo-Diet-Athletes-Nutritional/dp/B003GAMZY0

Wheat Belly
http://www.amazon.com/Wheat-Belly-Lose-Weight-Health/dp/1609611543/ref=sr_1_1?s=books&ie=UTF8&qid=1375956824&sr=1-1&keywords=Wheat+Belly

drquirky

siochain wrote: »

to very good books, I know many athletes across a range of disciplines who benefited hugely from the principles in these two books.

The Paleo Diet for Athletes
http://www.amazon.com/The-Paleo-Diet-Athletes-Nutritional/dp/B003GAMZY0

Wheat Belly
http://www.amazon.com/Wheat-Belly-Lose-Weight-Health/dp/1609611543/ref=sr_1_1?s=books&ie=UTF8&qid=1375956824&sr=1-1&keywords=Wheat+Belly

Both of these would fall more into the quack science/ fad nutrition section.

DazzyR

Thanks a lot, plenty to get my teeth into there...sorry I couldn't help it!

Someone mentioned the book 'Lore of Running' by Tim Noakes. I've had a quick look at reviews which suggest its more of a general running advice book but it does mention nutrition. Has anyone any opinions on it?

Enduro

DazzyR wrote: »

Thanks a lot, plenty to get my teeth into there...sorry I couldn't help it!

Someone mentioned the book 'Lore of Running' by Tim Noakes. I've had a quick look at reviews which suggest its more of a general running advice book but it does mention nutrition. Has anyone any opinions on it?

He has 100% reversed his nutrtion advice from then. The Lore of Running had "old school" carb loading type nutrition advice. These days Noakes is one of the leading advocates of Low Carb - High Protein / Fat nutrition. You can see this referenced in this recent article

siochain

drquirky wrote: »

Both of these would fall more into the quack science/ fad nutrition section.

So you have tried both?

DazzyR

I'd be aiming to start with the more standard diets and I can then tweek it depending on how I find it and based on some of the other suggestions. I've managed to get my hands on a copy of Matt Fitzgearld's Racing Weight book and should be able to get Anita Bean - "Sports Nutrition for Athletes" from the local library.

Generally my current diet isn't a million miles from the guidelines but would need to focus on portion size (can really put the food away) and incorporating a healthy breakfast and nuts and seeds.