If you’ve just started running and want to get better quickly, try these nutrition tips to improve your speed and stamina

Running requires high endurance levels, as well as the ability to pace yourself. For new runners, it’s tempting to be disappointed with your early results as you end up out of breath after going only a short distance. Increasing your speed and stamina will only come with time, but you can speed up the process by taking note of these nutrition tips.

Eat small, eat often

Eating three large meals a day will (hopefully) provide you with all the nutrients you need, but it will also set you into a very specific schedule. In a bid to eat enough, you may feel heavy and bloated. Try swapping to five smaller meals and you’ll soon notice the difference in your energy levels. Just make sure you keep the necessary balance in your meals. You need to eat lots of fruits, vegetables and starchy food, as well as some dairy products. It is best to increase your protein intake slightly too. 

Keep your energy up

You don’t need to rely on energy drinks to keep your energy levels up. Just making sure you’re getting enough vitamin B. There are eight different types of vitamin B, and you ideally want a good mix as they help breakdown carbohydrates into glucose. If you’re worried you’re not getting enough from your diet, you can get a B-complex supplement containing all of them.

Look after yourself

If it’s endurance you’re after, you may struggle with your muscle tissues breaking down. This is normal, but if you’re training hard, you’ll need to take a little extra care of them. The easiest way to fix this is to take extra protein, and whey protein is one of the most efficient ways to do this.

Speed it up!

If it’s speed you’re after, caffeine can be a great energy boost. You can take it as part of a drink, or get caffeinated runners’ snacks. Just be aware that this won’t count as part of your fluid intake and you shouldn’t rely on it; you want to use it as an improvement aid, not a crutch.

Drink plenty of water

Everyone says this, but lots of people struggle to do it. Drinking lots of water will ensure you stay hydrated, and make it easier for your body to function. It’s recommended you aim for at least two litres a day, but obviously, you need to space this out for it to have its full effect.

Swap out your snacks

If you’re a new runner, you might have it in your head you shouldn’t eat whilst running. This is mostly right, but if you’re looking to build stamina and endurance for long distances, you’ll need to keep your blood sugar steady. Small, nutritional snacks like nuts or a smoothie can go a long way towards helping you have the energy you need.

Don’t be too strict

Some experienced runners may tell you to cut lots of different things out of your diet, such as anything that is high in fat or dairy products. In doing this, you may miss out on key nutrients like iron, vitamin E or calcium. It may well be worth taking some supplements—or a multivitamin—in order to keep yourself in top shape.

BDST: 1728 HRS, MAR 01, 2015