Having proper and Nutritious diet is the most important thing for a runner.Use the convenience foods whenever necessary, but make it your habit to have nutritious diet.There is no substitute for whole foods..Every one of us would like to be healthy, but rarely do the things which are needed for good health.Runners in particular need food that is nutritious and rich in fiber.
Basic things to include in runners diet
Runners diet should be rich in carbohydrates ,vitamins, proteins and minerals.Calcium,iron and sodium are some of the most important minerals.
- Carbohydrates
- The best energy source for athletes is carbohydrates. According to various researchers our body works best with carbohydrates as it provides energy instantly which lasts long.
- Chief sources of carbohydrates are fruits,grain pasta, boiled rice, starchy vegetables like potatoes and whole grain breads.
- Proteins
- Proteins are used for repairing damaged tissues of our body. Especially Runners , those who run for long distances, might experience a decrease in their energy levels.So proteins will them to recover.
- Chief sources of proteins are fish, lean meats, whole grains, low-fat dairy products, beans.
- Vitamins
- Vitamins are one thing in your diet a runner can control through proper nutrition. Vitamins do not provide energy, but are still important in our diet .
- These vitamins can be gained by consuming a lot of green leafy vegetables,fish,meat,milk,eggs etc.
- Minerals
- The following minerals play a very important role not only in runners life, but even in common man’s life.
- Calcium
- Calcium places a very important role in bone development.
- Chief sources of calcium include low-fat dairy products, eggs, beans, calcium-fortified juices, dark leafy vegetables.
- Iron
- A lot of iron is lost in the form of sweat and urine. Along with calcium even iron plays an equally important role in bone development.
- If your diet is low in iron content, you will feel giddy and weak especially while you run.
- Best natural sources of iron include green leafy vegetables, lean meats, nuts.
- Sodium
- Severe craving for salty foods, it can be a sign of sodium requirement.
- The chief source of sodium can be obtained by consuming glucose and drinks.
Tips for a proper and a healthy diet
- Increase intake of carbohydrates .
- You should make a conscious effort to drink more water as you approach the race date.
- Consume plenty of fresh fruits and leafy vegetables.
- Reduce consumption of sweets.
- Stop consuming junk foods just about one week before your run.
