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How the Elite Eat Food and running go hand in hand. Runners think about food, talk about food, read about food, perhaps even dream about food. For runners, food is fuel, energy, reward, pleasure and social. Just go to Bubba's on a Saturday morning and you'll find Houston's running community refueling their glycogen (and fat) stores after a long training run. Unfortunately, because of cramped and crazy schedules, many runners find themselves struggling to receive proper nutrition. Student, parents, business people and athletes alike repeatedly express their frustrations with trying to eat high quality diets. Eating on the run, grabbing whatever is convenient, and not spending enough time and energy planning for meals and snacks are too often the scenario. Although runners take the time to exercise, they don't always make time, or know how, to eat right. For elite athletes, proper nutrition is mandatory and can either make or break their performance. So, what do Houston's elite runners eat and how should they eat? SEAN WADE graduated from Rice University and has competed internationally for the past 10 years. He ran a 2:10 PR at the 1996 Houston Marathon. He also competed in the 1996 Olympics, the World Cross Country Championships, and the Commonwealth Games, all for his native New Zealand. He holds course records for the Conoco 10K, Baytown Heat Wave 5 Miler, Rudy T Twilight Run, and Houston Dome Run 10K. Sean is one of the training directors for the ìKenyan Way,î a popular Houston running program that incorporates hill training, track sessions, and fartleks to help runners of all abilities. He is also the cross-country and track coach at Kinkaid High School. So, what does this 5' 10" 145 lb super-runner eat during a typical day? Sean's diet typically consists of: Breakfast: Lunch: Dinner: Dessert: Misc. SEAN'S ANALYSIS: WHAT SEAN IS DOING RIGHT: He eats three meals per day plus snacks. This regimen keeps his blood glucose level constant throughout the day, eliminating the highs and lows experienced during fasting and overeating. By eating throughout the day, Sean prevents himself from becoming too hungry and is able to keep his energy level high. Sean consumes 57% of his diet from carbohydrates, including grains, fruits and vegetables. The grains provide complex carbohydrates that help keep his muscles and brain fueled. The fruits and vegetables provide simple carbohydrates for quick energy, vitamins, minerals, and fiber. Sean does not deprive himself of fat and consumes approximately 28% of his calories from fat (The American Heart Association advises a limit of 30% of daily calories to come from fat). Fat is a source of stored energy, supplies our body with essential fatty acids, helps maintain healthy skin and hair, and helps with satiety (which helps you feel full longer). WHERE SEAN NEEDS TO IMPROVE: With all of the miles Sean puts in, his muscles experience much wear and tear. Therefore, he would benefit from increasing his protein intake to approximately 20% of his total calories. At the same time, he could also decrease his fat intake to 20-25%. He also needs adequate hydration with at least 8-12 cups of water as opposed to 4-12 per day. Gatorade and Powerade should also be consumed for extra fluids and to keep his electrolytes stable. To increase his calcium intake, Sean would benefit from adding a dairy serving during the day (a yogurt or smoothie perhaps). And, finally, rumor has it that Sean's alcohol intake is higher than the stated 6-12 beers per week. This is just a rumor, however keep in mind:
So, Sean needs to drink beer only in moderation! WHAT SEAN SAYS: "I try to eat healthy. I think people know what to eat -- they just don't do it. They often fall into bad habits, don't take the time, or don't put enough thought or energy into their diets," he said. Sean agrees that nutrition and exercise go hand in hand. "In order to reach your peak performance level, you must train AND eat properly," he said. JON WARREN graduated from Rice University and is also one of the 'Kenyan Way' coaches as well as Rice University's Men's Cross Country and Distance Coach. Jon's running career highlights include placing 8th at the 1996 Olympic Marathon Trials, a place on the 1997 USA World Championship Track Team, and running a 3:59 mile. At 35 years old, this 5' 10î" super runner typically eats (when he is NOT training): Breakfast: Mid Morning: Lunch: Mid-Afternoon: Dinner: DURING TRAINING dinner is: Misc. JON'S ANALYSIS: WHAT JON IS DOING RIGHT: He eats three meals per day and does not skip meals. His intake of complex carbohydrates is high, which gives him energy to run and coach. Jon consumes a low fat diet (22%), which is adequate for his training and performance needs. His fluid intake is high, which is crucial. Basic as it may sound, water is one of the most important nutrients in one's sports diet. Jon makes sure he is properly hydrated with water and sports drinks. WHERE JON NEEDS TO IMPROVE: Like Sean, Jon would benefit from increasing his protein intake to approximately 15-20% of his total calories. He could add almonds to his cereal, add a turkey sandwich for a snack, and add a chicken breast to dinner. Jon also needs to reduce his coffee intake. Caffeine is on the IOC (International Olympic Committee) list of prohibited substances. Athletes who test positive for more than 12 micrograms of caffeine per milligram of urine may be banned from the Olympic Games. This level may be reached after consuming about 5 cups of strongly brewed coffee. Jon would benefit from reducing his caffeine intake to 1-2 cups per day. Jon should also increase his fruit, vegetable, and dairy intake to make his diet more balanced. WHAT JON SAYS: "Coffee is my greatest vice. I know I need to cut down. When I am training there are certain rules I follow: Both Sean and Jon agree that what runners put into their bodies is what they will get out of their bodies. Bon Appetit!
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