As a professional runner, your diet and daily nutrition are essential not only for promoting performance but for maintaining perfect health. With a proper diet plan, you can run at optimum condition and runners experience less fatigue.
Generally, the proper diet for a runner can either improve or reduce the performance on the track. For this reason, a runner’s diet is specifically chosen to benefit them. This article will list out the important nutrients needed by a runner and a list of foods to eat and avoid.
The Important Nutrients
Eating is generally great for a runner; however, a balanced diet is essential for any sportsman. The proper diet for a runner must include protein, carbohydrates, vitamins, fats, and minerals. Most professionals employ the services of a food company to stay on a healthy diet. However, this process can be challenging, especially for beginners. So, the best thing is to read what other runners are saying about healthy food companies in the US on a website like US-Reviews.
This class of food acts as a form of repair to damaged tissues during running exercises. Diets rich in protein helps to keep the runner feeling full for a longer time and helps if you are trying to lose weight. According to diet experts, protein should take up about 10% – 30% of daily eating. Athletes, especially long-distance runners, need to consume about 1.2 – 1.4 grams of protein/kg daily.
Carbohydrates are effortlessly the best energy source for any athlete, especially runners burning a lot of power. A proper runner’s diet should have about 60% – 65% of carbohydrates of the total calorieintake. Furthermore, some high-end runners might require over 70% of carbohydrates in each meal. Nevertheless, the amount of carbohydrates in a meal depends on the runner.
Although there is no actual energy gotten from vitamin consumption, runners still require it in their meals. Running or other exercises they perform might produce compounds known as free radicals. These compounds or substances cause damage to cells, and vitamins like C and E help neutralize such produced free radicals
When it comes to minerals for runners, not all of them are exactly important. However, the few important ones include calcium, iron, sodium, and other electrolytes. Calcium-rich diets help runners prevent stress fractures and osteoporosis, and iron delivers oxygen to the cells. While small amounts of sodium and other electrolytes helped to keep the body functioning.
Although fats are essential in a runner’s diet, high-fat diets can cause overweight in athletes if not taken considerately. It is best to keep the fat intake no more than 20% – 35% of the meal. A recommended intake by the National Institute of Health is 500 to 1,600 my of omega-3 fatty acids. To get these, you will need to stick to foods with low cholesterol and saturated fats.
Foods For Runners
Here is a compiled list of foods for runners. If you are a runner, here is what you might want to be eating.
- Lean proteins (salmon, eggs).
- Whole grains (quinoa, bread, pasta).
- Peanut butter.
- Low-fat yogurt.
- Fresh fruits (berries, bananas, oranges).
- Dark chocolates.
Foods for Runners To Avoid
While there are several foods for runners to eat, there are also many other meals to avoid. Eating these meals will most likely cause reduced performance in their athletic field. Here is a compiled avoidance list of foods for runners.
- Spicy food.
- sugar-filled drinks – soda.
- Lactose-rich meals.
For every runner looking to get better in performance, there are specific diet plans for you to eat. Not every food will encourage your run or help maintain your figure. In that sense, you must be able to separate the essential from the unnecessary.
This article has listed ten meals that are perfect for runners. While these meals are great, you might find yourself an unhealthy runner without dedication to the diet and discipline to withdraw from other foods.