Top 10 Tips On Good Nutrition For Runners: Eat Better and Run Better
Proper Nutrition for Runners
The health benefits of running are numerous, ranging from improved cardiovascular health and lower blood pressure, to weight loss and slowing down the aging process. Good nutrition for runners is essential to any running program and the following 10 tips are some guidelines to help you stay fit and healthy.
1. Number one is to always stay hydrated. Do not wait until you are thirsty to drink something. Drink plenty of water all day long. If you are participating in a race, drink before the race, drink at every water stop during the race and drink more water at the end of your race.
2. Make every meal count. As a runner you need to concentrate on eating all natural, nutritious foods. Don’t be afraid of carbs. Try to eat lots of whole-grain bread, brown rice, whole-wheat pasta, vegetables, fruit, and low-fat dairy. In general, if you eat well-balanced meals, a daily multi-vitamin will probably not be necessary.
3. Try to eat small frequent meals and snacks during the day. Do not to skip meals while training and always have breakfast. If you are short on time, try a smoothie or low-fat sports bar. Also, keep in mind to not consume a large meal less than two hours before running.
4. Fruits and vegetables are excellent sources of nutrition for runners. They provide lots of energy, vitamins and minerals. This will help you recover from heavy training sessions and races. There has been evidence to suggest that beta carotene may enhance your performance. In addition, drinking fresh fruit and vegetable juices are a great way to meet your daily requirement of fruits and vegetables.
5. Carbohydrates are your primary source of energy while running, so it’s important that your diet is 60 to 65% carbohydrates. At this level, your muscles will stay well fueled and you will be able to maintain your energy level during longer races.
6. 15% percent of your daily calories should be protein. Protein builds lean muscle mass. Good protein sources for runners include lean meat, fish, low-fat dairy, beans, lentils and legumes.
7. Simple carbohydrates, such as sports drinks or gels, energy bars and others sweets are ok to use for a carbo-boost occasionally. However, keep in mind that these foods are not a good source of nutrition for runners. Try to use these only as a tool for preparation in long-distance runs and not on a regular basis.
8. For between meal snacks and training recovery aim for something high-carb and low fat. This is a good time for a sweet or salty treat like dried fruit, muffins, raisin bread, unbuttered popcorn, pretzels or frozen yogurt
9. Always keep in mind that your body easily converts dietary fat to endogenous fat, which is then stored in your body. To maintain a healthy body fat percentage, keep lots of nutritious snacks and food choices readily available. Avoid processed foods as much possible.
10. Carbo-loading or eating a very high carbohydrate diet for several days prior to an event is only necessary for runs longer than 10 km. For shorter runs eat a light, carbohydrate meal about two hours before the race. Stay well hydrated and replenish your carbs within two hours of completing your race.
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