It takes strength to run. If you didn’t charge the body with “fuel” before running and didn’t replenish its reserves after, then such a running workout can be called useful at a stretch.
If you do not want to waste your energy, do not forget to monitor your daily nutrition and add all the necessary trace elements and vitamins to it. So, let’s look at the basic principles of a healthy diet for runners.
What foods are recommended for runners?
What foods to include in the diet if you are running:
Oatmeal contains complex carbohydrates that will energize you and help maintain adequate glycogen levels.
Bananas perfectly satisfy hunger and speed up metabolism, and the potassium they contain helps regulate muscle contractions and has a positive effect on the cardiovascular system.
Whole grains are much higher in nutrients and fiber than processed baked goods and pasta made from white flour, so feel free to add cereal or crackers to your menu.
Salmon is rich in omega-3 fatty acids, which help you soothe sore muscles after a workout.
Tea will give you stamina and help you stay hydrated. However, do not overdo it – oversaturation of the body with fluids will stress the kidneys, blood vessels, and heart.
Protein is a building material for muscles and helps to restore them after training, and also regulates hormone levels.
Veal is a source of creatine, which provides energy and helps build muscle!
But you need to monitor the amount of fluid consumed – to prevent both dehydration and oversaturation with water. Otherwise, it can become a serious hindrance to your studies. Drink water as you get thirsty, but don’t pour water into yourself unnecessarily. And don’t forget to drink small portions throughout the day.
What foods should runners avoid?
And now let’s face the main enemies of proper nutrition:
- Foods high in fat and sugar;
- Indigestible foods (bacon, fast food);
- Alcohol and energy drinks;
- Products that can provoke gastrointestinal disorders (melon, broccoli, bell pepper);
- Fried foods.
You can not completely eliminate these products, but try to minimize them for proper nutrition.
What else is worth considering?
To quench your thirst, drink a glass of juice or water. And 20-40 minutes after running with a clear mind, you can have a full bite, f.e., porridge with honey and dried fruits.
If you are trying to strengthen your muscles, then within two hours after a run, eat a high-protein product – cottage cheese, fish, lean meat, or poultry.
May your running workouts bring you health and help you realize your full potential!