Complete Guide to Runner’s Diet

When you are a regular runner, you have to stock up the right food in order to get that perfect energy and charged up enthusiasm. Revamp eating habits in order to get the whole nutrients is one of the best ways to make yourself active and energetic. Proper nutrition is the key towards longer miles in your run. So, to ensure that you’re properly fuelled we bring you a complete guide of proper nutrition and diet so that you don’t feel exhausted or tired easily.

Yes, we know that adjusting the eating habits can be overwhelming, but this easy guide can simplify your process of switching and make you more healthy, happy and inspiring. Here, we point down what to eat and how much to eat for all those runners out there. So, just read on and slay your runner routine like nothing else.

Carbohydrates: The basic and primary function of carbs is to give your body a great amount of energy. To make yourself healthy and energetic, a runner should definitely inculcate plenty of complex, unrefined carbohydrates in their diet. There are various sources of consuming healthy carbs like whole grains, vegetables, fruits, and beans. Add home-made food in your diet and always remember to avoid the bad carbs as much as you can. Simple and refined carbohydrates contain negligible nutrients and zero amount of fibre which is not good for health. Various researches have also suggested that consuming bad carbs can also cause a rise in blood sugar levels, fluctuations in the levels of energy, weight gain and many other diseases as well. So, stock up on good carbs like whole grains (jowar, bajra, ragi,oats, whole wheat), brown rice, banana, legumes, nuts and seeds.

Proteins: When you are involved in a running process on an active basis then your body needs a lot of proteins. Proteins are known as the building blocks of the body. Runners must include a high quantity of proteins in their diet for speedy energy levels, recovery of the body and proper functioning of the body. You can include a protein-rich diet in your lifestyle especially after a workout. Various food sources that are rich in protein include lean meat, fish, eggs, dairy products like milk, yoghurt and cheese and soy products like tofu. You must also include pulses and whole grains to extract good protein if you’re vegetarian or vegan.

Fats: There are two types of fats which are known as saturated and trans fats (bad fats) and unsaturated fats (good fats). Overconsumption of bad fats can increase the risk of certain diseases while nullifying the advantages of running and other exercises. The good fats can take you towards betterment while protecting a human body from various serious diseases. The right amount of fat can promote good health while making you super energetic and enthusiastic. You can add various foods like avocados, fatty fishes, nuts and seeds, whole eggs in your diet to enrich yourself with the good type of fats.

Drink Up: Hydration is the key towards a super energetic run. Not only for the purpose of exercising and running- water plays an important role in order to make you fit and fine with that healthy glow on your skin. Water helps in removing the toxins from your body, segregate out the waste while ensuring all your body joints remain lubricated. Proper hydration will take you away from hunger pangs and control your cravings which are extremely beneficial for the body. You can also add variations in your normal water by adding glucose drinks, coconut water to enhance the benefits of it. Runners can consume glucose water in the first 15 minutes once they finish their run. This way they can make the most out of it.

Vitamins and Minerals: Vitamins and Minerals are an important factor that affects the performance of your running. Runners require an extra level of energy that a normal person which can only be attained by consuming extra vitamins and minerals. Add foods like whole grains, broccoli, avocados, mushrooms, papaya, citrus fruits, strawberries and leafy greens in your diet to get the effective dose of all the vitamins and minerals.

Over to you

All of these nutrients are quintessential in making a runner fit and fine. So instead of consuming the empty calories, just stick to this basic guide and note the effective results in your energy levels.