Discover what are the basic principles of a runner’s diet to achieve the best performance during your training. Follow three easy steps to make meal prep easier.
Runner Diet Basics: 3 Steps To Success
Even following the best training plan, it will not be effective if you do not eat properly. Discover in this article the best diets for runners and create a base to achieve your best performance.
Fortunately, finding the ideal diet doesn’t have to be very complicated. All you need is to understand a few basic principles, which you can then adapt according to your personal needs. Follow these steps to facilitate the preparation and planning of your diets:
Step 1. Focus On Whole Foods
Whole-grain foods do not contain added sugars, salt, or preservatives. Vegetables, fruits, whole grains, nuts and lean meats are a very good option for runners due to their nutritional properties.
The best whole foods for runners are high in nutrient density and include eggs, bananas, blueberries, walnuts, salmon, avocados, spinach, and oatmeal, to name just a few. Food of this type should be part of all your meals if you are a runner and want to keep the type.
Step 2. Balance Your Food Groups
Your body needs a good mix of carbohydrates, proteins, and healthy fats to perform at its best. Carbohydrates are ideal for providing energy, proteins help build and repair muscles, while healthy fats help our bodies function better in general (positively contributing to the absorption of vitamins, for example). So how much of each do you need? This will vary based on the intensity of your workout.
In general, the more intense it is, the higher your carbohydrate intake should be. This is especially recommended during a marathon training diet. On the other hand, increase your protein intake to keep you satiated throughout the day.
Step 3. Plan Ahead
A very common mistake is running for the same duration at the same intensity, week by week. The body then adjusts to your constant and invariable level of activity, and then you will not lose weight. Running to lose weight is much more effective when you run with high intensity.
Try to combine your pace with a sprint, for example, 30 seconds, followed by three minutes at a moderate pace. Repeat this five or six times. When you run faster, you build more muscle and will continue to burn calories even after you’ve completed the race.
Once you are clear about these basic concepts, you can afford meals that you will enjoy a lot. Store products in the fridge and use your kitchen as a laboratory to experiment. By planning ahead, you can avoid eating only energy bars every time you feel hungry. However, meal preparation does not have to be elaborate. There are other foods that are ideal for runners and that do not require much or no preparation or preparation, such as whole-grain muffins, low-fat yoghurts with fruits, or smoothies.
On the other hand, don’t forget to cook something as versatile as brown rice or quinoa often. You can keep this in the fridge to add to green leafy salads or eat it with a delicious baked chicken breast for dinner.
A diet of this type, so rich in nutrients, will help your body to maintain itself well and obtain the energy it needs. Of course, don’t forget to hydrate yourself enough, or to listen to your body’s own signals. If you feel good, you are on the right track. If you notice that you are somewhat off, you will have to continue calibrating until you find what works best for you.
Also Read: Exercises To Do At Home And Keep Fit