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.
Protein is necessary during training to repair tissue damaged and for some energy. Additionally to being an important nutrient, protein makes you feeling full longer and it helps you if you?re trying to reduce weight. About 15% ? 20% of your daily intake can be making up by protein. Runners, particularly those running long distances, should consume .5 to .75 grams of protein per pound of human body weight. Low fat and 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. The produced compounds by exercise called free radicals, 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 powerful evidence that taking supplements improves either health or athletic performance.
A high fat diet can quickly pack on the pounds, so try to make sure that no more than 20 ? 25% of your total diet comes from fats. Stick to foods low in saturated fats and cholesterol. Foods such as nuts, oils, and cold-water fish provide essential fats called omega-3s, which are vital for good health and can help prevent certain diseases. Most experts recommend getting about 3,000 mg of omega-3 fat a day.
Learn how to make yourself ready for running schedule for beginners.This running schedule 10k consists of very easy to follow video demonstration.
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