Top 3 Powerful
Diet Tips For Runners
by Sarah Jacobs
Aside from energy and
speed, runners need to build up on strength and endurance to last on the race
track. It does not matter if you are a rookie or a veteran runner, you need to
maintain a healthy and balanced diet to acquire proper nutrition before,
during, and after races. You also need to maintain the right weight to feel
lighter, run faster, and cover longer tracks.
If you are wishing to
lose weight, running is not exactly the best exercise option you have. Being a
runner will not make you lose weight, it will only increase your appetite
instead! Most runners feel very hungry at the end of a marathon (or training),
and overeating after a long run is a common problem.
A mile of running only
burns a hundred calories, and if you eat a lot after a marathon, the body can
easily replace all those lost calories. So if you are a runner who is looking
to avoid weight gain, it is advisable to run on an empty stomach. Running
without food intake will push your body to use up stored fat and will help you
maintain your weight or at least lose some.
To maintain a healthy
weight, you still need to eat. And as a runner, you need to eat right.
Overeating is not recommended of course, but if you are still unsure about what
kind of diet works for you, below are a few powerful tips:
1. Find Your Ideal Diet During
Trainings
Some trial and error is
needed if you haven’t found your ideal diet yet. The best time to do that is
during training. You can alter your food intake little by little during the
duration of your training, and you have to take note of which one worked best
for you. If you can get the help of a coach and registered dietitian, that can
save you much time in the trial and error phase.
2.
Know The Runners’ Food
Pyramid Well
It’s not enough to
create and alter your diet without even knowing which type of food you should
be eating. Dietitians recommend that carbohydrates should make up 60 to 65% of
a runner’s diet. This is because carbohydrates are our main source of energy.
It is basically the fuel that will help you move forward.
You can get
carbohydrates from rice, pasta, bread and vegetables. However, if you need a
quick carb before a run, sugar is your best bet! That includes fruits, sports
drinks, and even instant oatmeal and cereals! You need these easily digestible
carbs on your body for a quick sugar rush right before a race.
You still need fat too.
Fat converts to stored fuel on your body, and it is useful when you are running
a long marathon. You can get good fat from Avocado, Chicken (with skin), Butter,
and Olive/Coconut Oil. Consuming fatty foods is not recommended right before a
race though, it is best to stock up on fat before a race so your body will have
enough back-up fuel.
Protein from fish, eggs
and meat is recommended after a good workout or training. It is not essentially
a fuel source for your body, but it does help you build muscle and you need
strong muscles for speed and endurance.
3.
Stock Up on Real Food
To ensure that you can
easily keep up with your diet, you have to stock up on real food. You don’t
have to choose all-natural and organic stuff, just go for the least processed
foods that are available in your local store. This includes meat, rice, quinoa,
oats, fresh fruits and vegetables, eggs, and nuts.
You don’t have to
strictly follow your diet during training, but you have to eat healthy to avoid
gaining weight while you are off training. You can also enjoy a cheat day once
in a while. Remember, moderation is always the key!
Author Bio:
Sarah
Jacobs is an experienced writer who loves creating articles that can benefit
others. She has worked as a freelance writer in the past making informative
articles and fascinating stories. She has extensive knowledge in a variety of
fields such as technology, business, finance, marketing, personal development,
and more.
