Diet Does Matter with Runners

A good diet is a must to complete any training program. This, along with proper exercise, will deliver excellent results and improve performance.

Sports nutritionists recommend a diet that is rich in carbohydrates for runners. This allows the runners to meet their energy requirements when training or competing.  A runner's healthy diet should include 60% carbohydrates, 25%fat and 15% protein.

This nutritional diet lets runners eat healthy food to ensure stronger immune system to prevent illnesses as much as possible. In this diet, runners are encourage to consume food that are considered anti-oxidants such as fresh fruits, supplements, and vegetables that are rich with Vitamin C and E, and lycopene.

Runners need exercise and well balanced diet to become more energized while on tracks. Eating well is one of the elements in ensuring that runners will perform better. They will run longer, faster, and more efficiently.

Carbohydrates are the most important source of energy needed for running, that is why runners should eat a lot of pasta, bread, rice, and potatoes.

Runners should have 25% fat in their diet.  That is why they should eat a small serving of red meat or skimmed milk everyday. They can get 15% protein from fish, poultry, lean meat, nuts, beans, egg whites, whole grains, low-fat milk and cheese, and vegetables.

Here are some tips on preparing a runner's meal:

1. Stay hydrated especially when running. It is recommended to drink beverages that contain less than 8% sugar. To avoid diarrhea or stomach cramps, stay away from fruit juices when exercising or before running, instead get some energy drinks. Also, do not forget to drink at least 8 glasses of water everyday.
2. Prepare nutritious meal by choosing foods that are high in carbohydrates. Eat bread, cereal, and bagel for breakfast. Have some rice or pasta and vegetables or fish during lunch or dinner. Drink fruit juices between meals unless exercising.
3. While eating chocolate cookies are not strictly prohibited in the runner's meal, it is important to note that these should be avoided before running especially when competing. The recommended pre-race meal is always pasta and bread.
4. When thinking of preparing a meal with fish, serve salmon. A very good source of omega-3 fats protects runners from inflammatory conditions (ex. Arthritis). A runner can bake, grill, or serve it with vegetables.
5. Instead of beef burgers, prepare soy burgers. These will lower the risk of heart disease, osteoporosis, and certain cancers. These burgers are rich in carbohydrates and proteins that are perfect for every runner's recovery run.
6. When serving fruits, oranges are the best choice for a runner's meal. They are very good source of Vitamin C that boost the immune system. They do not only protect the runners from illness they are also proven to help in controlling weight because of their pectin fiber.
7. Runners should consume a cup of non-fat yogurt daily to easily meet their calcium needs. This helps ensure healthy bones while running.
8. To fuel runners before the morning run, nutritionists recommend eating at least 2 slices of toast and a piece of any fruit or cereal with skimmed milk and fresh fruit. Runners can also have low-fat cheese and toasted bagel. This will keep the runners from feeling exhausted right away and hungry throughout the day.
9. To keep runners energized throughout the day, it is recommended that they do not skip a single meal. They should consume at least 500 calories during breakfast for optimum performance.
10. To prevent gaining unwanted fat, runners must eat moderately during dinner. They should not take in calories more that what is the body requires. Needless to say, excess fat will slow down a runner.
11. Lastly, as a general rule in any diet, eat moderately. Some runners think that eating low calorie or low fat foods allows them to eat as much as they want without gaining extra weight. This simply isn't true.

Runners depend on their health in order to enjoy their sport. This largely depends on proper exercise and balanced diet. Knowing what to eat and how much are some of the keys in staying healthy and running.