Food gives us energy, builds and repairs the body’s tissues, provides pleasure and brings people together. Yet there are many harmful myths and diet-culture trends layered into our culture. These messages seep in from everywhere, including social media and even from sources we assume trustworthy.
Runners are especially susceptible to these messages promoting fear and shame related to food and bodies. Disordered eating behaviors are rampant in our sport.
Part of our job on this team is to provide helpful information and resources. The goal? You are supported nutritionally in your daily activities, growth, and training.
If you want more support or intervention as it relates to eating and your thoughts around food, body and performance, please talk to us and read on for resources.
MYTHS TO BUST!
• Lighter does NOT equal faster in running. RACE WEIGHT IS A DANGEROUS MYTH. Fueled athletes are fast athletes!
• Weight is NOT an indicator of health. Being underweight (and under-fueled, which is not always reflected on the scale) may trigger many concerning health conditions.
• There are NO right and wrong foods. ALL foods have a place in a nutritious diet.
• Most student athletes are UNDERFED. Student athletes need to increase food intake with the increased demands of running in addition to growth and daily life.
FOOD IS GOOD!
It’s common for runners wanting to improve performance to attempt to eat “healthier” or “cleaner”. Yes, foods rich in vitamins, minerals and nutrients are wonderful and important. But too often, while striving to an imagined standard of perfection—or following whatever the latest food trends are—runners end up under-eating and inadvertently developing a variety of concerning health issues and/or injuries.
It’s WAY more crucial that you’re eating than it is what you’re eating—your body utilizes nutrients and energy from any and all foods, so yes, eat!
A FEW SPECIFIC RECOMMENDATIONS REGARDING CARBOHYDRATES
• Carbohydrates are the body’s main source of energy, fueling your brain, kidneys, heart and nervous system. Too little can cause headaches, fatigue, weakness, difficulty w/ concentration, nausea, vitamin and mineral deficiencies.
• Sources of carbohydrates include grains and baked products, fruits, veggies and root vegetables, legumes, dairy and sweets.
• A snack including easily digestible carbohydrates (think banana/white bread) before exercise is helpful for performance. A quick snack right after school is recommended and lunch is mandatory.
• Immediately following training—right after your run, while stretching and socializing—is an opportune time for snacking as your body uses that time to readily replace glycogen (energy reserve) in your muscles. This snack will help you in the training and racing days to follow!
• If eating before and after exercise feels challenging to you digestively, know that you can train your body. Give a few attempts to find what works for you.
Heidi Strickler provides expert advice in the documents below. Please have a look—and prepare questions for her as she’ll come talk with our team again!
As shocking as it seems, many runners and coaches still think it is normal, common or even good for runners to lose their period, which is VERY outdated and dangerous thinking!
An on-going menstrual cycle is crucial for health, development (including bone density!) and performance. Missing a period and fluctuations are common in the first 1-2 years of menstruation, but missing periods frequently may be a sign of imbalances in nutrition, training, recovery and/or an underlying health issue and should be discussed with a qualified health care provider. A regular cycle is a sign of good health which is necessary for successful running in the long term.
Note—period products are available—no questions asked—in the front lower pocket of “the coaching backpack” at practice and meets.
RED-S
Relative Energy Deficit in Sport (RED-S) is a syndrome that results from energy output being greater than energy input.
Frequently this imbalance happens unintentionally. For many this energy deficit is not due to intentional restriction. Rather it results from not realizing the increased eating needs of young athletes.
RED-S affects all genders and symptoms may include mood changes, weight loss or body composition changes, injury, loss of period and decrease in performance. If you feel you might be at risk, talk with a coach or qualified health care provider who understands the signs, symptoms and treatment of RED-S.
See RED-S basics for a good article on the subject and the notes below from Coach Carey’s talk about RED-S.
Eating disorders present in many different ways. They’re not always visible in someone’s appearance.
Often eating disorders involve avoidance of and/or preoccupation with food, exercise and body. Please take the time to read the possible signs and symptoms of disordered eating adapted from Opal Food + Body literature presented to coaches and review the presentation from GHS’s Minds Matter.
If you think you might be struggling with disordered eating behaviors—or are concerned about someone else—listen to that part of you. Please talk with a coach and/or utilize the resources at the bottom of this page.
Anemia and/or iron deficiency are very common within the general population—and even more so among runners—as a result of under-eating, not eating enough iron rich foods, malabsorption, blood loss and/or running.
Everything our bodies do requires oxygen, not just running. Distance running requires LOTS of oxygen, which is carried by red blood cells. Red blood cells are made by a protein with four iron atoms called hemoglobin. It’s these iron atoms in hemoglobin that transport oxygen from lungs to muscles (including the heart!). Red blood cells are replaced continually and in building the cells, the iron is grabbed from a storage protein called ferritin (ferritin also supplies other enzymes that carry iron).
Anemia is considered low hemoglobin count and iron deficiency is low levels of ferritin. Either can result in symptoms like general fatigue and getting winded more and more quickly than seems normal—like walking up a flight of stairs that used to seem easy.
Many coaches and doctors suggest runners check both hemoglobin and ferritin levels at least every six months and possibly quarterly for those with a history of low levels (sometimes ferritin levels will not be automatically included in blood panels so it’s important to talk to your doctor about its inclusion).
It’s important to note to know the actual numeric lab result of ferritin because levels that are “normal” encompass a huge range which varies between labs—and it’s getting more common for physicians to consider ferritin levels of at least 35-50 ng/mL to be the low end of normal, even though the labs may suggest levels as low as 12 ng/mL to be within normal range (the high end of the normal range is as high as or higher than 250 ng/mL).
It’s important to work with your doctor and have lab results prior to attempting supplementation as it’s dangerous to have too high levels of stored iron (and even though it’s uncommon, some people absorb too much iron and have to work medically to lower them). Testing with frequency can also help you determine if your body is absorbing the supplementation or increased iron intake from your food sources to determine if there may be an underlying absorption issue that needs further investigation.
SUMMARY
We love you and want you to have resources to take great care of yourself to run—and just plain be healthy—for as many years as you want to or are able. Reach out to a coach if you have questions or want to chat! And/or use the following resources within the community:
• Primary healthcare providers: MD, DO, RN (including GHS School Nurse), NP, PA
• Supportive healthcare providers, including GHS staff: Registered Dietitian and Behavioral Health Providers, Certified Athletic Trainers
• Academics: Exercise Physiologist, Sports Medicine Researcher, Health Teacher
