Monday, June 11, 2012

What is Nutrition and Why Should I Care?

By Kristie McCourt

What is nutrition? Essentially, nutrition is the nutrients in foods and how the body uses those nutrients. It includes the process of ingestion, digestion, absorption, metabolism, transport, storage and excretion of those nutrients. It also includes the environmental, psychological and behavioral aspects of food and eating.

The human body requires seven major nutrients. These are divided into two categories, macronutrients, of which we require more and micronutrients. Macronutrients can be further broken into energy providing, and other macronutrients. 

The macronutrients that provide energy include carbohydrates, proteins, and fats. The other macronutrients are fiber and water. Micronutrients are the vitamins and minerals. In order to function at optimal health, all of these nutrients are necessary. 

So what does any of this have to do with running? Well, what you eat and drink can have a dramatic effect on your running and walking performance, so it is very worthwhile to devote some thought to what you put into your body when you are expecting it to perform well. Your body requires a balance of all 7 nutrients and if you fuel consistently with all processed carbohydrates your body will not perform as well as if you fueled with a mix of carbs, protein, and fat and it certainly will not perform well if you are dehydrated. 


The macronutrient water makes up 75% of our bodies. Hydration begins well before you arrive to begin your run or walk. You should drink around half your body weight in ounces of water per day. I know this may seem like a lot of water, and in the beginning it may mean more trips to the restroom, but look at it as more exercise for those running and walking legs! You can check your hydration by paying attention to the color of your urine. If it is totally clear you are drinking too much. If it is dark, like iced tea, you are not drinking enough. Pale yellow is ideal. 

What about when you run or walk? Everyone’s fluid needs are different; a general guideline is to drink 3-6 ounces of fluid every 15-20 minutes you run or or walk. You can calculate your individual fluid needs by calculating your sweat rate (the amount of sweat you lose in an hour of running or walking). To do this you are going to weigh yourself. The experts recommend doing this naked. Then run or walk for an hour (please wear clothing) and immediately upon finishing weigh again. (Obviously if you were naked the first time do the same the second.) Every pound lost equates to 16 ounces of fluid loss. (Assuming you did not drink any fluids on the run or walk) So if you lost one pound you will need to drink about 16 ounces an hour on future runs and walks.  

So don’t forget, pale yellow urine is ideal, balancing your nutrients will help you feel and run or walk better. If you are thirsty it is too late, your body is already dehydrated. So don’t wait until you are thirsty. Drinks often, and most importantly do what works best for you!

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