Nutrition for 10K Training

If you desire to run a 10K (6.1 miles), then you will have to be smart about your training nutrition. In fact, practicing proper nutrition will play a huge role in your workout intensity and recovery. Learn the right way to fuel your body, and you will have an edge over the competition on race day.


Calorie Intake
Depending on your fitness goals, you may need to increase your caloric intake when training for a 10K race. If you want to maintain your current body weight, then you will need to make up for the calories you burn during exercise. You can approximate the net number of calories you burn per mile running by using the formula .63 x your weight (in pounds). So, if you run 5 miles per week and weigh 160 pounds, that equals an additional 504 calories you need to consume each week.

Quality Foods
Training for a 10K endurance event demands that you consume nutritious, high-quality foods. After all, if you only eat junk food and processed foods, then you can't expect to have the required energy for training. Select your foods from fruits, vegetables, lean meats, complex carbohydrates and quality dairy products.

Meal Frequency
You will have to time your meals around your 10K training. Plan to have your meal at least an hour before your scheduled workout. On race day, you want to allow as much as two hours and keep your meal small in size. Skipping meals before your workout or race will typically leave you feeling depleted and unable to give a solid effort.

Before
A study reported in the NSCA Performance Training Journal found that meals higher in carbohydrates before workouts plus a carbohydrate electrolyte solution during exercise resulted in the longest running time to exhaustion. This was tested against a higher carbohydrate meal before exercise plus water during exercise and a liquid placebo before exercise and water during exercise. Also, avoid foods high in fiber before your workout or race.
After

After you complete your training workout or 10K race, then get a meal made up mostly of carbohydrates and some protein. The carbohydrates will replenish your body's glycogen stores for the next workout, while the protein will stimulate muscle protein synthesis. You may not feel like eating right away, but eating sooner rather than later allows your body to recover properly.
Hydration

Since most 10K races last about an hour or less, you do not need a sports beverage. However, as mentioned earlier, it could improve performance. If you do not like the taste of energy drinks, then as an alternative, you can use diluted fruit juice. It is critical that you drink before you are thirsty, avoid caffeine and alcohol, and replenish the body with 8 ounces of liquid for each 15 to 20 minutes of workout. The electrolytes you lose during exercise (sodium and potassium) can be replaced through your after training meal or through the sports beverage.