Every runner wants to improve his or her speed and performance, Meals are very important if you want a wonderful run every week.
What you are putting into your body, it really matters, the correct food at the perfect time can boost your running performance and it will also reduce the injury risk and illness due to running or physical activity.
Here are the 7 foods that I suggest to every runner to include in his or her running meal plan:
If you need a high-carb energy boost before your afternoon run, you can’t go wrong with a banana. This fruit also contains a healthy dose of potassium (around 400mg). This is especially important for long-distance runs or in warm temperatures when you are likely to sweat a lot and therefore lose valuable minerals. Potassium (as well as other minerals such as sodium, magnesium, and chloride) compensates for this loss and at the same time lowers blood pressure.
Oatmeal is the perfect breakfast when you want to go out for a run afterward. It provides you with plenty of carbs (one serving contains about 25 g) and is high in fiber. Plus, oats have a low glycemic index. This means that they cause your blood sugar level to rise slowly, provide you with energy over a longer period of time and keep you feeling full longer. Also, did you know that a healthy adult should get about 50% of his or her total energy from carbohydrates?
3. PEANUT BUTTER
I am talking about pure peanut butter without any additives like sugar, salt or oil. It is a good source of vitamin E, possibly the most effective antioxidant among vitamins. While it is true that peanuts contain a lot of fat (they are anything but low-calorie), it mainly contains monounsaturated and polyunsaturated fatty acids.
These can help reduce the level of cholesterol in your blood. In addition, they are important to strengthen your immune system, speed up your post-run recovery, and prevent injuries.
Peanut butter also has a good amount of protein and thus helps your muscles grow, making it an important part of a runner’s diet. Try applying peanut butter on whole-grain toast with banana slices – it tastes amazing! It is also good for breakfast with a few slices of apple
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4. PLAIN YOGURT
Yogurt is the perfect combination of carbohydrates and protein. Its value is about 85%, which means that it has a high percentage of essential amino acids (which cannot be synthesized by the body and must therefore be obtained through food). Right after a run, it can speed up your recovery and thus protect your muscles.
The calcium inside makes your bones strong as well. An additional benefit of yogurt is that it contains living lactic acid bacteria (probiotics). These stimulate your stomach flora and thus boost your immune system. (4) It is important for everyone, not just the runners.
5. WHOLE-GRAIN PASTA
It is no coincidence that often people do pasta parties the night before a marathon. These programs not only help get you in the right mindset for the next day’s race, but high carb food also fills your glycogen store. Provides full glycogen reserves with the energy you need during a marathon.
When purchasing pasta, and bread for that matter, be sure to choose a variety of whole grains – these last you perfectly for a long time and contain extra B vitamins (like bananas, too). These are essential for building muscle and can improve your endurance and performance.
Studies have shown that a cup of coffee can boost your high-intensity interval training. The caffeine contained within helps you run faster and cover your training distance in less time. The important thing is that you drink black coffee – without milk and sugar. Many people still think that coffee dehydrates your body, but this is not true. What coffee does is increase your urine output, which means that you may have to go to the toilet more often than usual. Which, when you think about it, is probably not such a big thing during a marathon.
Potatoes, such as bananas, are a valuable source of potassium, making them a staple source of every runner’s diet. Also worth noting is their calorie content.
For example, a 100-gram popular vegetable has two-thirds fewer calories than 100 grams of rice. When paired with lean chicken, salmon, or scrambled eggs, they make for a healthy and tasty recovery meal. Also, do you know that just one big sweet potato can cover your total daily requirement of Vitamin A? This vitamin acts as an antioxidant, improves your vision, strengthens your bone tissue, and boosts your immune system.