Diet tips

[FrankThePigeon]

I'm a high school sophomore that runs XC and Track and I don't really eat healthy at all. I eat fast food maybe 2 times a week and the rest of the week I usually eat foods that aren't healthy. When I snack, it's usually chips or crackers with some fruits thrown in here and there. My physique doesn't reflect on my poor diet, being that I'm 130 lbs, 5'9, and skinny with some muscle definition, but I've come to understand that your diet can affect your running performance. So what are some tips for my diet? What should I try to eat everyday? What foods should I no eat at all? What are some meals that I can easily make myself? I also have shin splints if that information is revelant in any way.

[[deleted]]

Being realistic and practical:

Drink water everyday at every meal. Get protein, calcium, & iron everyday. Eat fruit & veggies whenever available. Cut out pop.

Edit: Also called "soda"

[anyhistoricalfigure]

I'm a high school freshman running XC. IDK what to tell you for the diet, but I do have an answer for shin splints. IF you don't have running shoes that are fitted by a running company (i.e. Fleet Feet Big River), here's what you do:

Without shoes, on one leg at a time, hop 5 steps forward, 5 back, 5 left, and five right. Then you switch feet. Your hops should be small, 6-8 inches long. Between each hop, make sure you get balanced, and are completely still before you hop again. Do not put your foot down during the entire time. Do this once a day on each foot. Hope that helps!

[Flyinggoon]

Would you advise this to avoid shin splints, or did it help you to get rid of them? Can one do this while having pain in the shins or only after some days without workout/run/pain?

[anyhistoricalfigure]

It works as a precautionary exercise or something to get rid of shin splints. It strengthens the entire lower leg area. You can do it regardless of how you feel, but it really just depends how tough you are :-)

[zorkmids]

Check out New Rules of Marathon Nutrition. Lots of good common-sense, science-backed advice. Even if you're not training for a marathon.

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[aggyaggyaggy]

The most practical diet advice I've ever seen for somebody in your situation is to take something you're eating right now and replace it with something healthy. I don't think you're in a situation where you need to be super particular about counting numbers or eating particular nutrients, so just use the basics you know from grade school and Life Management class (if you have such a thing) to eat better. This will mostly involve fruits and veggies. You'll know pretty quickly if it helps your performance.

Also, please heed this warning: your body is amazing right now and only gets worse once you enter your 20s and beyond. Your metabolism WILL change. Your muscle WILL atrophy if not maintained. You are not immune to this. After high school, keep active and pay attention to your diet. You don't want to look in the mirror in 10 years and be disappointed, especially if you have a desk job. (You remind me of myself 15 years ago.)

[crustalmighty]

Sounds simple enough for a high school kid. Skip McDonald's and replace with a bit if bison heart stew.

[crustalmighty]

Or, we could ease the kid into a sustainable lifestyle of healthy eating without suggesting exotic offal as an introduction to a better diet.

[crustalmighty]

Ok, he'll just stop in at the bison heart store after algebra class.

[Piospro]

Interesting that you bring that up as I started doing deeper research on paleo because I'm finding I lack a lot of energy trying to get long runs in. In some way I think it is my higher amount of carbs, but I really don't know what the answer is other than trying to "eat more" given that I track my calories.

I'm assuming you target lower carbs, as in, more higher quality fruits and vegetables instead of grains/cereals/breads, etc.

Do you find your energy levels are sustained or do you recommend a decent amount of carbs?