You’ve committed to a 5K, and you’ve started the training process. Luckily, you know that what you put into your body will influence your ability to go the distance. What you eat when training for a 5K isn’t terribly different than any other well-balanced meal plan. If you’re an elite runner knocking out dozens upon dozens of miles per week, you may need a little extra of certain nutrients. Otherwise, aim for mix of quality carbs, proteins and fats for maximum performance. You need all of the three major macronutrients — carbohydrates, protein and fat — to perform at your best. Too little, or too much, of any one may slow you down. Carbs: Often, runners are steered toward lots of carbs, as they provide energy for your workouts. However, when training for a 5K, you’re most likely not exceeding 20 miles per week in training. This amount of running doesn’t require a major boost in your carb intake.
When you start out on your C25K program, one of the main drivers is likely to be weight loss and body toning. There are two keys to achieving this successfully: an activity program and a nutrition plan. This article will guide you in the right direction towards achieving your goals through eating the right food. Common sense tells us that if you eat more calories than you burn then you will put on weight and, by the same logic, if you burn more calories than you eat then you will lose weight. As a principle that is fine, but the other factor to consider is what you are fuelling your body with. You are making huge changes to your life right now and it is important that your efforts on the road or the treadmill are complemented by the food you eat. Your body is getting used to walking and jogging after years of avoiding exercise and so it needs the right fuel, at the right time, to help it along. But it is not all about the three main meals. It is important that you eat snacks at regular points throughout the day. As part of your 5k nutrition plan, you must ensure that you have enough fuel to follow your activity program. Consider what you are snacking on. Crisps, cakes, biscuits and chocolates are empty calories — they have a high sugar content but they will not fill you up or give you the long-term energy you need.
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