Special diet for runners
Fruits and vegetables also fill you up with few calories, helping you maintain your weight. No reproduction, transmission or display is permitted without the written permissions of Rodale Inc. Foods such as nuts, oils, and cold-water fish provide essential fats called omega-3s, which are vital for good health and can help prevent certain diseases. But to get the most from your produce, you need to think in terms of color—yellow, orange, red, green, blue, purple, and every shade in between. Stick to foods low in saturated fats and cholesterol. And since most pigments act as antioxidants, they can help reduce inflammation caused by disease or heavy exercise. In addition to traditional nutrients like protein and essential fats, seeds contain bioactive compounds, such as phenolic compounds and ferulic acid, which act as antioxidants. Protein should make up about 15% - 20% of your daily intake. Try to concentrate on protein sources that are low in fat and cholesterol such as lean meats, fish, low-fat dairy products, poultry, whole grains, and beans. Eating a diet with ample plant seeds has been shown to improve health and help maintain a healthier body weight. Runners, especially those running long distances, should consume. Exercise may produce compounds called free radicals, which can damage cells. There are 400-plus pigments that light up the produce aisle, and each offers unique health benefits. Protein Protein is used for some energy and to repair tissue damaged during training. 75 grams of protein per pound of body weight. Seeds—including whole grains, many beans, and even tree nuts—contain the crucial mix of nutrients necessary to grow a new plant, which means they are packed with health-boosting compounds. Research has shown that for both quick and long-lasting energy, our bodies work more efficiently with carbs than they do with proteins or fats.
You already know that eating fruits and veggies supplies your body with vitamins, minerals, and the carbs it needs to fuel your running. More: Sports Nutrition Mistake: Not Getting Enough Protein Do I Need a Sports Drink With Protein. A balanced diet for healthy runners should include these essentials: carbohydrates, protein, fats, vitamins, and minerals. But getting them—and more—from real food is easy. Within the body, vitamins, minerals, and other essential nutrients work together with literally thousands of other compounds, such as color components in fruits and vegetables, special starches and fibers in whole grains, and unique fats in seeds, nuts, and dairy. Follow these six rules every day, and your body will get everything it needs for better health and better running. Whole grain pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain bread are good carb sources. As a runner, your diet and nutrition are important not only for maintaining good health, but also to promote peak performance. The rich red in pomegranate comes from anthocyanins, the deep red in tomatoes comes from lycopene, and the bright orange in sweet potatoes comes from beta-carotene. Without a doubt, carbs are the best source of energy for athletes. Follow these six rules for a healthy, whole-foods eating plan designed just for a runner like you. Here are some basic guidelines for a nutritious, healthy balance. How to Eat Well for Good Health and Running Performance. Of course, protein bars and calcium-fortified juices seem like a convenient way to take in all of the 50-plus nutrients every runner needs daily. Fat A high fat diet can quickly pack on the pounds, so try to make sure that no more than 20 - 25% of your total diet comes from fats. 5 to. Most experts recommend getting about 3,000 mg of omega-3 fat a day. Proper nutrition and hydration can make or break a workout or race, and also greatly affects how runners feel, work and think.
