Whether you are completing a marathon or taking a jog around the block, all runners need proper nourishment for their body. This can look a little different for everyone, but especially for a team such as Lincoln Southwest’s girls varsity cross country team. They were second place at state last year and put their bodies through constant mileage during the season, but how do these runners fuel their bodies in order to sustain this sport?
“The day before my race I go to my pasta feed with my team and carb (carbohydrate) load on all the pasta,” says sophomore Emerson Hogeland. “I usually put red meat with that because that’s good for iron and it’s more carbs.”
This iron in red meat is so crucial to someone in cross country because as you run, the exercise increases iron loss through sweat and red blood cell destruction, so getting this back through foods, with red meat being one of the most rich in this chemical (Dietary Guidelines for Americans) is imperative for good performance. But, what you have the day before a run isn’t the only important piece in this puzzle. What you have the day of can also affect your endurance.
“I like having a peanut butter banana sandwich, because I get the carbs from the bread and the protein from the peanut butter,” says sophomore Hannah Soucie. “Along with healthy fats and potassium from the banana.”
There seems to be a pattern of carbs being involved when talking about pre-run foods. This is because carbohydrates provide glucose, the primary fuel for the body, which is stored as glycogen in muscles and the liver for later use (Johns Hopkins Medicine). All of this scientific wording is to say that if you under-eat carbs, it can be very hard on your body and affect your recovery after exercise. Speaking of recovery, food is a critical part of regaining what is lost while running.
“Right after a race I eat a popsicle,” says junior Meredith Marsh. “You need to get enough (energy) to make sure that you can make it through the race.”
A popsicle may not seem like a powerhouse when it comes to nutritional value, but because popsicles are primarily water it helps replenish the fluids lost in sweat (Boston Magazine). Not only this, it can be a source of electrolytes, which aids muscle function and recovery.
While there may be some contrast in what different runners are specifically eating, one thing remains the same: fueling your body with the right fuel is necessary, even at some of the highest levels of running.
