Essay Paper

Introduction:
Every athlete is always looking for a way to increase their performances. Whether it’s a football player lifting weights to gain muscle for throwing, a soccer player working on their foot techniques, or a swimmer who’s in the pool everyday to help perfect their stroke. All these athletes have one thing in common, to become better all they have to do is practice, practice their throwing, their foot skills or their stroke and though doing so takes a lot of strength when it comes to a runner, what can they really do to increase performance? Running day in and day out will only get you so far. Most runners say their secret to helping them reach their potential is simply eating right. As a runner not all people necessarily agree with this while eating right may have its benefits for a runner and mostly every athlete. I believe it is detrimental to a person’s performance. This research project is to test just that, how important maintaining a healthy diet is to a performance.
Literature Review:
Healthy and Unhealthy eating for runners:

While runners are probably the most flexible when it comes to what they eat while in season and training, there is still somewhat of a concern when it comes to what is “healthy” and “unhealthy” for a runner. According to the author Laurie L. Dove “Distance runners primarily burn a mixture of carbohydrates and fats as they run so when it comes to choosing what type of foods to eat you should have a balance of 60% from carbohydrates, 25% from fats, and 15% from proteins. This is because carbs are the main source of energy for the body and brain (Dove).”

According to Grace Covelli “healthy foods” for a runner are “foods that contain vitamins your body needs to function normally. Healthy foods contribute to healthy eyes, skin and hair while unhealthy foods can cause high blood pressure, heart disease and type 2 diabetes (2011).” The best diet for a runner as written in the article “The Best Diet for a Runner” “all depends on height, weight and age. A runner’s diet should consist of complex carbohydrates such as whole grains, fruits and vegetables. Proteins, which are needed for growth, development, and maintenance of muscle mass and tissue, should also be included in every athlete’s diet. Inadequate protein intake can cause muscle wasting, decreasing athletic performance.” Eating healthy is just an easier and better way to contribute with staying in shape “It decreases the risk of injury, and helps repair torn muscles and fibers (Andrews, 2011).” In the article “The Runners Diet” the author mentions “It only takes 100 calories every day to gain ten pounds in a year.” They also suggest the 50-25-25 eating plan “50% carbohydrates, 25% protein and 25% fat to help feel fuller longer. To determine how many calories you will need to eat in a day you take your present weight multiply by thirteen.” Unlike elite runners, recreational runners do not need as many carbs and high carbs should sustain them throughout their workout (Fernstrom, 2004).”

Caffeine Ingestion and Running Performance

Studies show an increase in running endurance following caffeine ingestion. According to Matt Fitzgerald this is because of an “increase in B-endorphins during exercise which affects mood state, reduces perception of pain, and creates a sense of well-being” (Fitzgerald, 2007). A study was taken of elite runners given caffeine and it showed that they completed 15% to 23% more work with the caffeine in their systems. The author also states “Caffeine increases levels of free fatty acids in the bloodstream, burns fat faster, and conserves muscle glycogen which is the source for muscle work” (Fitzgerald, 2007). While caffeine has many good effects there are also many negative effects from the ingestion of caffeine, “Caffeine increases urine production theoretically creating dehydration, and heavy caffeine use can result in problems ranging from headaches to insomnia (Fitzgerald, 2007).” Caffeine has been found to improve running performance by helping muscles use fat as fuel, increasing endurance and sparing the glycogen stored in muscles, which is a substance deposited in bodily tissues as a store of carbohydrates. It also increases power output of muscles by releasing calcium that is stored in the muscle, this enables the athlete to keep going longer or go faster in the same length of time by affecting the brain’s sensation of exhaustion” studies have shown the performance improvement in a controlled laboratory setting an be 20% to 25%. Side effects from ingesting too much caffeine can actually make you do worse and the after drinking it for too long the effects of boosting your performance wears off (Kolata, 2009).

Christopher D. Jensen states that studies show that the ingestion of caffeine improves cyclist’s performance by ten seconds.” caffeine has side effects such as influencing hormonal, metabolic, muscular, cardio, kidney, and respiratory functions and effects the nervous system by reducing tiredness, increasing alertness and improving moods though it can interfere with sleep patterns cause headaches, dizziness and stomachaches.” The caffeine peaks after 30-60 minutes and after being in the bloodstream for 3-4 hours. ½ is gone after 4-6 hours and with 6-7 hours 75% is cleared from the body (Jensen).

What to Buy at the Store:

While shopping for groceries that are good for a runner’s body it is important to look for lots of color according to the author of “Grocery Run” color is very important when picking what to eat. Red foods such as beets and raspberries help muscles work more efficiently, reduce the amount of oxygen needed, are high in fiber and help maintain healthy body weight and digestive system. While foods that are blue and purple such as plums and eggplants contain antioxidants with heart-protective qualities, may reduce post workout muscle-tissue damage, help with a speedy recovery and boost immune functions. (Kadey, 2012)

Some of the best food for a runner are things such as eggs, oranges, canned black beans, chicken, and mixed berries. In the article “Best Food For Runners” it is mentioned that these foods “assist with post run recovery, muscle repair, protect muscles from damage that could occur during a run, help regulate fat burning during a run, enhance performance because of steady bursts of energy, help alleviate muscle soreness (when eaten in large quantities), and help with muscle recovery after a workout. (Applegate, 2006)
Effects of Food on a Runner:

Certain foods affect an athlete’s mood for better or worse. Things like carbohydrates produce serotonin, elevate moods, suppress appetite and have a calming affect when eaten sufficiently a low-carb diet makes for an angry, tired, depressed and tense athlete. Important nutrients like thiamin when not eaten enough can cause introversion, inactivity, fatigue, decreased self-confidence and poorer mood. This is because certain nutrients trigger chemical and psychological changes within the brain that alter behavior and emotion. (Haupt, 2011)

Different Running Diets:

Some of the best endurances in the world are the Kenyans of the tribe Kalenjin. They have won 40% of all major middle and distance running competitions. At an average age and weight of 129 lbs. and 21 years of age the Kenyans they follow a strict diet and exercise schedule to be in the best shape possible. With a 6:00 am run followed by breakfast at 8:00 am, Mid-Morning snack at 10:00 am, Lunch at 1:00 pm, an Afternoon snack at 4:00 pm another run at 5:00 pm and finally dinner at 7:00 pm. Most Kenyan runners tend to eat a limited variety of foods usually consisting of 23% of calories going to native ugly foods, 20% going to sugar, 14% going to rice and 13% going to milk. Research reveals that a whopping 71% to 75% of calories are from calories and protein consumption which is needed for them to perform at the world’s highest level. (Anderson)

During an interview Gretchen Reynolds found that while on a vegan diet athletes are low on creating, which helps during short bursts of intense exercise, B12 vitamins which are important for an athletes’ endurance and studies showed that eating the same type of proteins such as tofu did not give sufficient amounts of essential amino acids. But while on a vegan diet thing like grape juice, pomegranate juice and tart cherry juice all have a lot of calories and are potent beverages in terms of a speedy recovery. (Nieman, Lason-Meyer, & Clark, 2012)
Eating and Working-out
When it comes to running what you eat and drink before, after and during your run it is important to pay attention. Before a run you should make sure to eat carbs and proteins at least 30 minutes before so the carbohydrates provide energy and the proteins make that energy last. Drink something that will boost your performance during such as red bull, emergen-c or a diet coke some runners even if going out for more than a 75 minute run will make sure to pack candy like Swedish fish or gummy bears to provide sugar. After a workout aim to refuel your body within the “Glycogen recovery window” (30 to 60 minutes after) when an athlete most needs nutrients in order to repair muscle tissue and replace glycogen stores. (Lee, 2008)

The way an athlete eats effects not only their performance but the way they feel about running. According to researchers at the Naval Medical Center of San Diego “eating large meals before running gives cramping and/or diarrhea because your muscles and digestive system are competing for your bodies resources” (Excercisng and Eating). At the same time you should not eat too little. “Not eating enough lowers blood sugar levels making you feel weak, faint, tired, and may affect your mental ability making you react slower” (Excercisng and Eating)It is also very important to stay hydrated, with that being said it is recommended that a person drink six to eight glasses of water a day (Excercisng and Eating).

When it comes to running and eating “how much you’re eating should coincide with how much you run” examples of this would be before running “you need to get your optimum calories and carbs, good amounts of fruit and vegetables two hours before. During exercise make sure to drink lots of water protein and avoid milk and dairy products. After running, take carbs within 30 minutes. Have protein one to two hours after (Kestens, 2010).
Research Methods
Introduction:
In the section the research will discuss the methods that were taken to collect the information it will include research questions, research designs, instruments and or protocol selected to collect data, data collection, sample, data analysis and summary.

Research Questions:
The questions the researcher hopes to answer are the following: * Can a runners performance be improved by just changing their diet * Does food have a big effect on running performance * What kind of effect does healthy or un-healthy food has on a runner’s performance?

Research Design:
-Runners will complete survey
-Based on collected information on collected on diet plans, the researcher will create a diet the runners will stick to for a week.
-After a week of eating the runners will run a timed distance race (5k)
-The researcher will compare the previous times with the times taken after a week of following the diet plan. Instruments/Protocol Selected To Collect Data:
-Runners
-Completed Surveys
- Unhealthy foods (high in fat and sugar)
-Healthy foods (high in nutrients, vitamins, fruits and vegetables)
-Previous best times

Data Collection: To collect the data for the research there was a survey created to track the foods runners ate in a week.
Sample:
-Runners (Distance)
-All grades (9th- 12th)
-Females
-Ages 14-18
Data Analysis:
Summary:
Data Analyses and Results:

Introduction:
(Questions)
Summary:
After conducting a survey where I had runners record what they ate for a week I analyzed the data. I found that most runners don’t follow a strict diet plan during the season most runners eat whatever they want junk food or healthy. It surprised me to see that some, although few ate pretty healthy. Eating organic foods, fruits and vegetable and whole grains. This leads me to the conclusions that while most runners believe that what you eat does not directly coincide with what you eat there are few who do believe in dieting and stick to a strict plan.
Discussion:
Introduction:
Summary of Results:
(Questions)
Significance and Implications:
Limitations:
Recommendations for Further Research:
Many studies have shown just how much a diet can affect a runner’s performance. A study done by active.com shows just how important the world’s best endurance athletes in the world think dieting is. Yannis Pitsaldis of the international centre for east African running science studied the eating habits of 10 elite Kenyan runners over a seven-day running period. What they found was that the Kenyans took in slightly more than the recommended amounts of carbohydrates and proteins for athletes and followed a strict diet plan (Anderson). Another study done showed that the best types of foods for runners to eat when on a diet includes complex carbohydrates, lean proteins, healthy fats, and fluids like chicken, eggs, nuts, beans, pastas and of course drinking lots of sports drinks and water (Andrews, 2011). These things are exactly what are listed in the diet plan created after analyzing the runners. Adding something as simple as black beans may enhance running performance because of the steady release of energy (Applegate, 2006). Most people that believe eating right won’t help you also believe eating right means eating only fruits and vegetable, organic foods and salad when the truth is eating healthy just means making sure what you eat isn’t high in sugar or bad fats like butter and vegetable oil and knowing what’s good for you and what isn’t. It is important to know how eating healthy and unhealthy foods affects your body as knowledge in this area can make you aware of the health benefits of consuming foods considered healthy and the consequences of eating foods that are considered unhealthy.

Works Cited
Anderson, O. (n.d.). Eating Practices of the Best Endurance Athletes in the World. Retrieved November 15, 2012, from active: www.active.com
Andrews, J. (2011, August 25). The Best Diet For a Runner. Retrieved October 18, 2012, from LiveStrong: livestrong.com
Applegate, L. (2006). The Best Foods For Runners. Runners World, 1-7.
Covelli, G. (2011, March 9). How eating healthy and unhealty foods affects your body. Retrieved October 19, 2012, from livestrong : www.livestrong.com
Dove, L. L. (n.d.). What should distance runners eat? Retrieved October 19, 2012, from HowStuffWorks: howstuffworks.com
Excercisng and Eating. (n.d.). Retrieved October 2012, from Naval Medical center of San Diego.
Fernstrom, M. H. (2004). The Runner Diet. Runners World, 1-5.
Fitzgerald, M. (2007). The Caffeinated Runner. Retrieved from Active.com.
Haupt, A. (2011, August 31). Food and Mood: 6 Ways Your Diet Affects How You Feel. Retrieved November 15, 2012, from health news: www.health.usnews.com
Jensen, C. D. (n.d.). Caffeine and Athletic performance . Nutrition Articles, 1-4.
Kadey, M. G. (2012, August 28). Grocery Run. Retrieved November 15, 2012, from Runners World: www.runnersworld.com
Kestens, D. (2010, June 10). Eating Habits of Professional Runners. Retrieved October 18, 2012, from RunAddicts: www.runaddicts.net
Kolata, G. (2009, March 25). Caffeine A Legal Performance Booster. NewYork Times, pp. 1-4.
Lee, Y. (2008, October 11). The Pack Rules: Eating and Drinking. Retrieved Novemer 15, 2012, from runners world: runnersworld.com
Nieman, D. C., Lason-Meyer, E. D., & Clark, N. (2012, June 20). Can an Athlete Perform Well on a Vegan Diet. (G. Reynolds, Interviewer)

Cited: Anderson, O. (n.d.). Eating Practices of the Best Endurance Athletes in the World. Retrieved November 15, 2012, from active: www.active.com Andrews, J Applegate, L. (2006). The Best Foods For Runners. Runners World, 1-7. Covelli, G. (2011, March 9). How eating healthy and unhealty foods affects your body. Retrieved October 19, 2012, from livestrong : www.livestrong.com Dove, L Fernstrom, M. H. (2004). The Runner Diet. Runners World, 1-5. Fitzgerald, M. (2007). The Caffeinated Runner. Retrieved from Active.com. Haupt, A. (2011, August 31). Food and Mood: 6 Ways Your Diet Affects How You Feel. Retrieved November 15, 2012, from health news: www.health.usnews.com Jensen, C Kadey, M. G. (2012, August 28). Grocery Run. Retrieved November 15, 2012, from Runners World: www.runnersworld.com Kestens, D Kolata, G. (2009, March 25). Caffeine A Legal Performance Booster. NewYork Times, pp. 1-4. Lee, Y. (2008, October 11). The Pack Rules: Eating and Drinking. Retrieved Novemer 15, 2012, from runners world: runnersworld.com Nieman, D