Home Health and Fitness Recreation and Sports Diet Choices for Runners

a woman doing running at sunrise

Running is a very demanding sport or exercise – whichever way you look at it. Some people take it up as a sport and train accordingly, whilst some do it to lose weight and trim down on belly fat. Others do it just to stay in shape and keep the heart in good condition.

There are many benefits to running. Thirty minutes of a day is one of the best things you can do for your physical fitness.

We mentioned earlier that running is a very demanding sport. It can take a toll on the whole body, which is why people new to running should start off easy and set easily achievable goals. Jog or run for say, ten minutes and then gradually build your stamina and work your way up. Running takes up a lot of energies. As such, diet plays a significant role in ensuring you have a successful run. Today’s post will focus specifically on the diet, what foods you should eat and what foods to avoid. The idea is to ensure that those who take up running don’t give up simply because they can’t keep their body properly replenished enough to perform this cardiovascular activity. Find out more about running meals below.

Pre-Run Meal Choices

First order of business is to get the body ready for a run. You will need to load up on carbohydrates to supply your body a woman running at sunrisewith enough energy to complete the exercise. There are good carbs, and there are bad carbs. Refined sugar or sugary sweet items are bad carbs. Almonds, nuts and raisins are a few decent choices, whilst lentils are totally incredible. Not only do they have carbs but they also have protein as well which keeps your muscle mass ratio in check. They contain virtually no fat. Any sort of vegetable or fruit is an excellent choice for a pre-run snack. Fruits and vegetables have very few calories and even fewer carbs so they must be taken in accordance. It is best not to consume any liquid before going on a run. It can cause stomach pains during exercise.

Allow yourself at least an hour after you have consumed your meal before you go out and start running. The body takes anywhere from thirty minutes to an hour to properly digest food and supply all its nutrients in to the blood stream.

During the Run

Very few people on this planet can run non-stop for miles. This post is aimed at people with moderate fitness goals such as losing weight, staying in shape and cutting down on fat. You’ll want to pause during your run and walk for a few minutes. During this time, you can catch your breath and also replenish your body with some water and other nutrients. Water is ideally the best option because running will cause you to sweat which will lead to lack of water in your body; dehydration. However, you can’t drink half a bottle, just a few sips and that should be enough to keep you going until you pause for another break.

Post Meal Choices

You had a great run. You are drenched in sweat. You feel great. Now it’s time to replenish the body. Post workout meals are extremely important because they are needed to get your energy levels back to an optimal level and keep you motivated mentally, in order to be able to go on another run the following day or whenever your next scheduled workout is. The number one reason, why people give up on running, is because they find the activity too draining. The reason for that is improper nutrition. After the run, you need carbs – preferably food with a high GI ratio which stands for Glycemic Index. Basically, you want to provide energy to your cells as fast as possible without having to rely on bad carbs. Bananas are an excellent choice, grapefruit is another. Sweet potato, kale, muscle mousse, chicken salad, a glass of milk; these are all viable and healthy choices after a good run.

You must be smart with your diet choices when it comes to demanding exercises such as running. The aforementioned food items have a proven track record of success. For more information on food supplements and fitness, be sure to contact a fitness store near you.