Diet for runners
Runner’s diet and what foods should be consumed before or after running, to improve physical performance, and provide the amount of energy and ability needed to run, is a topic that many people want to know. are.
If you have been a runner for a long time, you must know how much diet affects physical strength. Fitness tips in this article introduced the best and most basic tips about runners’ diet, so stay with us.
What should be the diet of runners?
If you run regularly, you may need to make some changes to your daily eating habits in order to perform at your best during physical activity. Paying attention to some recommendations can not only make you feel good during exercise, but also provide the necessary energy and fuel for the body. best walking shoes
Eat light food
Simple and light foods that are easy for the digestive system to digest and are low in fat and fiber are undoubtedly an ideal option. Meals that have a lot of carbohydrates not only provide the body with the necessary energy, but also do not harm the digestive system.
In general, the larger a meal is, the longer the digestive system will need to digest it. Ideally, you should eat at least thirty minutes before your workout, so you don’t get a stomach ache while running.
Also, thirty minutes after the end of the workout, a protein-rich meal is needed to repair muscle tissue and carbohydrates to supplement energy reserves.
Drinking fluids
Fluids not only regulate body temperature, but also remove waste from the body. They also guarantee that the joints are smooth and soft enough and that no damage is done to them.
To hydrate the body, it is not necessary to drink water, but vegetable and fruit juices are also very helpful and also contain antioxidants.
Balance calories
If you are running with the goal of losing weight, you need to eat the right combination of food and nutrients. So that about fifty-five percent of daily calories should consist of carbohydrates, twenty-five percent of protein and twenty percent of unsaturated fats.
In the best case, try to include half of the plate in each meal with carbohydrates, a quarter of the plate with proteins, and another quarter with healthy fats.
An example of a runner’s diet
Breakfast and midday snack:
Banana, coffee with milk, two scrambled eggs with vegetables and cheese
A handful of raisins and peanuts along with full-fat Greek yogurt with honey
Lunch and afternoon snack:
Spinach salad with cheese, cucumber, chopped onion and carrot
Chopped chicken breast and vegetables roasted in olive oil
Apples, peanuts and a few pieces of dark chocolate with almonds
Dinner and snack after dinner:
Fried eggplant in olive oil, fried fish with asparagus, a piece of beef with beans
A bowl of ice cream
Foods suitable for runners’ diet
The diet of runners does not only affect their health, but also helps to improve physical performance. In the following, the best foods to be included in the diet of runners have been introduced.
Whole grain pasta and bread
Runners need plenty of carbohydrates to fuel their performance. Meanwhile, whole grain bread and pasta are an ideal choice. Also, try to avoid eating bran-free bread made from white flour.
An egg provides ten percent of the daily protein requirement of the body and is rich in amino acids. Amino acids play an important role in muscle recovery and repair.
Beans
Beans contain high protein and fiber and a small amount of fat. Also, beans are rich in iron, which is very necessary for athletes.
salmon
Salmon is an excellent source of protein, which is also known as one of the food sources of omega. Omega 3 is very necessary and useful to prevent heart diseases and blood pressure.
sweet potato
Potatoes contain a lot of carbohydrates and are known as an excellent source of vitamin . It is also rich in vitamin C, potassium and iron.
the banana
Bananas are a good source of carbohydrates and potassium, which runners lose a lot of when they sweat. Also, potassium helps regulate muscle contractions and prevents muscle cramps.
carrot
Carrots are an excellent source of vitamin A, which helps strengthen the immune system. You’ll feel full eating them, but they’re low in calories, which makes them a great snack
tomato
Tomatoes are an excellent source of vitamins and minerals that are suitable for runners. Especially including vitamin B6, which helps to store glycogen a lot.