Nutrition Tips For Cross Country Runners

Cross country is a physically demanding sport and nutrition is key to maintaining proper health throughout the season. We decided to research some tips for cross country runners to pay attention during the season and even in the post season.

            First we will look at night before a race meals. Obviously your McDonalds and Burger King are not proper meals to eat and shouldn’t be considered when planning your pre-race meals out.  A runner is going to want to choose a meal that is high in carbohydrates and contains a medium of fats and proteins. Make sure not to carb overload as that will hurt more than help a runner when it comes down to race time. Foods such as whole-wheat pasta, brown or wild rice, beans, and whole fruits and vegetables are going to be your best option the night before a race.

            Let’s talk about water! Every cross country runner should be drinking enough water so that your body is properly hydrated. How much you ask? This is going to vary greatly depending on your size, climate, sweat rate, and how much you’re competing. You should be drinking about 2-3 liters each day to keep your body hydrated. Before a race you should be drinking an extra 4-8 glasses and another 1-2 glasses 10-15 minutes before your race. Stay away from energy drinks, coffee, and anything else that has a ton of sugar or caffeine. Those products can make you dehydrated and throw your body all out of whack before your race. Hydration is the key to success.

            For a post-race meal you are going to want to do almost the same as your pre-race meal. Make sure to focus on high carbohydrate meals that contain medium proteins. These are going to help your body refuel the best.  Also make sure to have a glass of milk to get calcium into your body and protect your bones from fractures, or breaks later in the season. Eat your post-race meal 20-30 minutes after your race to experience the best results.

            Hope that helps out! For more information click on the link at the bottom to view the actual article.

            Written by: Kahari Vidro

 

Source: http://www.runnersworld.com/high-school/cross-country-nutrition