Just as it is important to follow a well-rounded running, it is essential to fuel your body well. Sure, healthy eating promotes positive weight changes and a healthier lifestyle, but the word diet has nothing to do with trying to remain unrealistically thin, instilling strict dietary limitations, or depriving yourself of the foods you love. In fact, healthy eating involves eating in such a way that makes you feel great, increases your energy levels, regulates your mood, and improves your overall fitness and health levels. Runners diet is all about consuming the right foods at the right times so your body can have all the energy and fuel needed to perform at its best. In essence, macronutrients, or macros for shorts, stand for a broad range of chemical compounds that our bodies need in large amounts for optimal functioning unlike micronutrients, which are needed in small amounts. As a general rule, a healthy diet should be 1 high in the complex carbohydrates, 2 moderate in lean protein, and 3 sufficient in healthy fats. That translates to about 55 to 65 percent of daily calorie intake coming from carbohydrates, 20 to 25 percent from fats, and 15 to 20 percent from proteins. They depend on many factors, including your fitness level, training intensity, body weight, physiology, and personal preferences. Carbohydrates include sugars, cellulose, starches, and a host of other compounds found in living organisms. The fact is, most foods contain more than one, or a mix of carbs, proteins, and fats, in different amounts and ratios. Chemically, carbohydrates are organic molecular compounds made from three elements: carbon C, hydrogen, and oxygen H2O, with a ratio of hydrogen twice that of oxygen and carbon.
A good race depends on more than just your training. To improve your speed and performance, you also need to consider what you are putting into your body. The right foods at the right time can boost your running performance tremendously. Plus, you will reduce the risk of injury and illness. The best foods every runner should include in his or her meal plan are. This fruit also contains a healthy dose of potassium about mg. This is especially important for long-distance runs or in hot temperatures when you are likely to sweat a lot and thus lose valuable minerals. Potassium as well as other minerals like sodium, magnesium and chloride compensates for this loss and lowers your blood pressure at the same time. Oatmeal is the perfect breakfast when you want to go out for a run afterwards.
Pasta, bagels and bread have long been the go-to energy source to fuel workouts. Runners who stop eating wheat—going gluten-free for health or diet reasons—lose out on not only easy carbs but other key nutrients, such as fiber and B vitamins. If you don’t replace those staples with quality carbs, you can end up underfueled and fatigued, says sports nutritionist Nancy Clark, M. Thankfully, there are plenty of naturally gluten-free, high-carb options. With a little planning, you can turn these foods into delicious, easy-to-make, gluten-free meals that are so tasty they’ll tempt even the most devoted wheat-eaters. Swap your Cream of Wheat for a new hot cereal. One cup packs 39 grams of carbs, 8 grams of protein, 5 grams of fiber, and 15 percent of your daily iron need. Vitamin C, found in apples, improves iron absorption.