A good diet is important for a runner not only to maintaining good health, but also to promote peak performance. A workout or race can make or break by proper nutrition and hydration, and also greatly affects how runners feel, work and think. For the healthy runners a balanced diet should include these basics: carbohydrates, protein, fats, vitamins, and minerals. Here are some basic guidelines for a healthy nutritious diet:
A good diet is important for a runner not only to maintaining good health, but also to promote peak performance. A workout or race can make or break by proper nutrition and hydration, and also greatly affects how runners feel, work and think. For the healthy runners a balanced diet should include these basics: carbohydrates, protein, fats, vitamins, and minerals. Here are some basic guidelines for a healthy nutritious diet:
Carbohydrates can deliver about 60 – 65% of total calorie intake. Without any doubt, carbohydrates are the most essential source of energy for athletes. It is proved by research that for both quick and long-lasting energy, our bodies work more resourcefully with carbohydrates than they do with proteins or fats. The excellent carbohydrates basics are whole grain pasta steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain breads.
To repair tissue damaged and for some energy Protein is essential during training. Additionally to being an important nutrient, protein keeps you feeling full longer and it helps you if you’re trying to lose weight. About 15% – 20% of your daily intake can be making up by protein. Runners, especially those running long distances, should consume .5 to .75 grams of protein per pound of body weight. Low fat and low cholesterol protein foods are lean meats, fish, low-fat dairy products, poultry, whole grains, and beans. Try to concentrate on those.
Runners don’t get energy from vitamins, but they are still an important part of their diet. Exercise may produce compounds called free radicals, which can damage cells. Vitamins C, E, and A are antioxidants and can neutralize free radicals. It is preferable to supplementation to get your vitamins from whole foods; there’s no strong evidence that taking supplements improves either health or athletic performance.
Try to make sure that no more than 20 – 25% of your total diet comes from fats because a high fat diet can rapidly pack on the pounds. Consume the foods that are low in saturated fats and cholesterol. Foods like nuts, oils, and cold-water fish offer necessary fats called omega-3s, which are essential for good health and also help to avoid certain diseases. Most experts recommend getting about 3,000 mg of omega-3 fat a day.
Learn to complete training for 5k beginner. This marathon training in 10 weeks will prepare yourself perfectly with training PGs.
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