Rujuta Diwekar is a vocal champion of using our common sense and un-complicating the act of eating. The sports science and nutrition expert has some pertinent advice for those who want to take up running as a mode of exercise.
What dietary changes would you recommend to a person who is embarking on a running journey?
The first and foremost change that I would recommend a runner is to be more mindful and attentive to hydration. If you are committed to running, you must ensure that all the dehydrating stuff — alcohol, chocolates and excesses of tea and coffee — must be avoided. Every runner will tell you that it’s not the heart but the legs that give up. The only way to keep them in motion is to ensure that the body is well hydrated and that nothing is coming in the way of muscle contraction.
The other overlooked aspect of running is rest and recovery, especially the sleep on the night before the big run and even during training runs. A lot of the fatigue, knee and back aches that runners experience has more to do with lack of recovery from the run and not the run or the training itself.
Those who are vegetarians and have started running or gymming are usually recommended to include eggs, lean fish and grilled chicken in their diet. If the runner doesn’t want to change his eating preferences, what are the vegetarian options that will help them keep up with the fitness regime?
It’s a myth that the only way to access protein is to eat fish and eggs. One can run at a good speed and finish strong irrespective of whether they have been vegetarian or non-vegetarian. The main function of protein is recovery and in case of an athlete, you can make good use of protein by:
1. Having a structured workout which includes strength training, warm up and cool down.
2. Eating local and seasonal produce and keeping up with traditional combinations like Waran Bhat.
3. Ensuring good sleep and recovery in the day.
How frequently should they be eating? When should be the first and last meal?
Ideally, consume a fruit like banana or date, almond on waking up. For most runners, their first meal is like a pre-workout meal as they typically run in the mornings. Dinner should be 6-8 pm ideally and at bedtime they could drink protein shake or halad doodh (turmeric milk) to help accelerate recovery and wake up well fuelled for the run next morning.
Many runners include protein shakes and protein bars in their diet. Is that correct? Are there any Indian equivalents to protein shakes and bars?
A protein shake that is used to supplement a wholesome diet, structured workout and regulated bedtime is quite effective. But when used as a weight loss aid or as replacement of main meals, it makes no sense.
What local foods should runners include in their meals?
Bhakris, Waran Bhat, all kinds of usals, fresh fruits like Bora and Aliv Laddoo.
What is Maharashtra’s relation with wheat? Is it completely advisable to replace wheat rotis with bhakris?
More than replacing wheat or chapati completely, it is important to not exclude jowar, bajra, nachni and makai from our weekly diet. Eating bhakri three-four days a week is a good idea.
What role does culture and caste play in the food that we cook and eat? And, does that have an impact on our health, resulting in some deficiencies?
Every caste has its own method of cooking and owns its unique cuisine. Eating according to caste doesn’t make anyone unhealthier, it in fact allows you to eat foods that are quite nutritious but may not be mainstream. However, if any caste is denied access to food or falls short of food due to poverty, then it can lead to lack of health and malnourishment.
The presentation and packaging of food has a great impact on the youth. What do growers of Indian foods need to do to get the youth back to indigenous food?
We need to tackle the junk food and youth issue in a multi-pronged manner. For starters, the government needs to actively regulate marketing and advertising of junk food to children, selling of toys with junk food needs to be banned completely. Schools have to adopt a syllabi that teaches food from the point of view of health, economy and ecology and not carb, protein and fat.
Lastly, farmers need to be heard. They are keepers of indigenous wisdom about food and all of us, irrespective of our gender and status, need to learn how to cook. Once we make progress on all these fronts, the youth will naturally begin to make better food choices.
Diet wise
