Proper nutrition: im a runner?!
Question: Proper nutrition: im a runner!?
hi im a runner!. I run every day and i eat three healthy meals a day!. I want to make sure i am getting the right amount of nutrients everyday!. Does anyone have any thoughts on how i could get my nutrition in!?!?!?!? any certain meals, products, something like that
thanksWww@Answer-Health@Com
thanksWww@Answer-Health@Com
Answers:
The most important things you'll need are water, protein, potassium and carbohydrates!.
The most efficient source of protein would be eggs, preferably poached, but hard boiled will do as well!. Aside from that, you'll need to either grill or broil chicken breasts and eat tuna in water without adding mayo to it as it will only serve as empty calories!. An occasional steak wouldn't hurt either!.
As far as potassium, it's found in most foods but is most abundant in bananas!.
For carbs, stick to whole grain, not whole wheat!. Whole grain will provide you with glycogen (a type of carbohydrate) which helps energize your body for recovery!. I eat whole grain pastas, breads and the like!.
Fiber should be a key component of your diet as well!. Most of your whole grains will provide a decent level of fiber as will beans which give you an incomplete protein!. To get the full benefit of protein from beans, you need to eat them with a meat or whole grain rice!.
Being a runner, you need to make sure you're getting enough calcium as well to prevent stress fractures and/or shin splints!. The impact causes tiny fractures in your bones and they heal stronger than they were!. This is why some martial artists' hand and wrist bones are likened to steel!.
When it comes to potatoes, you're fine as long as you're eating sweet potatoes!. Despite the name, they don't spike your blood sugar level like white potatoes do and they're only 100 calories for a medium sized potato!.
Make sure you're getting 1!.5-2 gallons of water a day!. That sounds like a lot, but your body will operate much more efficiently with that amount of water!.
Spinach is also amazing, but you've got to eat it fresh to get all the benefits!. If you boil it, you've killed off a lot of it's properties!.
Overall, I'd suggest giving the Paleo diet a whack!. I started it 5 weeks ago and already feel better and have noticed a difference in performance!. Maybe try supplementing it with some Isopure protein!. It tastes like hell, but use it for shakes!.!.!.!.recipe below!.
1 serving of Isopure, 1 banana, 1tbspn peanut butter (organic) 16 oz milk/water and a handfull of ice!. Blend and drink!.Www@Answer-Health@Com
The most efficient source of protein would be eggs, preferably poached, but hard boiled will do as well!. Aside from that, you'll need to either grill or broil chicken breasts and eat tuna in water without adding mayo to it as it will only serve as empty calories!. An occasional steak wouldn't hurt either!.
As far as potassium, it's found in most foods but is most abundant in bananas!.
For carbs, stick to whole grain, not whole wheat!. Whole grain will provide you with glycogen (a type of carbohydrate) which helps energize your body for recovery!. I eat whole grain pastas, breads and the like!.
Fiber should be a key component of your diet as well!. Most of your whole grains will provide a decent level of fiber as will beans which give you an incomplete protein!. To get the full benefit of protein from beans, you need to eat them with a meat or whole grain rice!.
Being a runner, you need to make sure you're getting enough calcium as well to prevent stress fractures and/or shin splints!. The impact causes tiny fractures in your bones and they heal stronger than they were!. This is why some martial artists' hand and wrist bones are likened to steel!.
When it comes to potatoes, you're fine as long as you're eating sweet potatoes!. Despite the name, they don't spike your blood sugar level like white potatoes do and they're only 100 calories for a medium sized potato!.
Make sure you're getting 1!.5-2 gallons of water a day!. That sounds like a lot, but your body will operate much more efficiently with that amount of water!.
Spinach is also amazing, but you've got to eat it fresh to get all the benefits!. If you boil it, you've killed off a lot of it's properties!.
Overall, I'd suggest giving the Paleo diet a whack!. I started it 5 weeks ago and already feel better and have noticed a difference in performance!. Maybe try supplementing it with some Isopure protein!. It tastes like hell, but use it for shakes!.!.!.!.recipe below!.
1 serving of Isopure, 1 banana, 1tbspn peanut butter (organic) 16 oz milk/water and a handfull of ice!. Blend and drink!.Www@Answer-Health@Com
You should eat six smaller meals a day; this prevents your body from going into panic mode when you are hungry and burning muscle!.
When I ran, I ate a LOT!. Try to diversify your diet as much as you can!. Eat carbohydrates for long-term energy (try to make it as whole grain and wheaty as possible)
Eat protein to build and sustain muscle (lean meats, protein powder, soy)
Potassium helps sore muscles recover faster (bananas and avocados)
Eat snacks high in fiber
And get as many fruits and vegetables in your system as you can!
Last, but definitely not least: DRINK LOTS OF WATER!!!
http://www!.runnersworld!.com/channel/0,71!.!.!.
This is the link to Runners World's nutrition section!. They have tons of articles to refer to!. It's just a good site in general for runners, so I would recommend checking all of it out!Www@Answer-Health@Com
When I ran, I ate a LOT!. Try to diversify your diet as much as you can!. Eat carbohydrates for long-term energy (try to make it as whole grain and wheaty as possible)
Eat protein to build and sustain muscle (lean meats, protein powder, soy)
Potassium helps sore muscles recover faster (bananas and avocados)
Eat snacks high in fiber
And get as many fruits and vegetables in your system as you can!
Last, but definitely not least: DRINK LOTS OF WATER!!!
http://www!.runnersworld!.com/channel/0,71!.!.!.
This is the link to Runners World's nutrition section!. They have tons of articles to refer to!. It's just a good site in general for runners, so I would recommend checking all of it out!Www@Answer-Health@Com
Go to runner's world online, they have some great tips on nutrition for runners!. You'll want to make sure you're eating lots of carbs, since those are what are used when running!. A runner's diet is usually 60% carbs!. Check out that site, it's got a lot of information!. :)Www@Answer-Health@Com
Pasta, potatos, etc!. Plenty of carbohydrates!.
im not a runner but one of my best friends are and they never shut up about it lolWww@Answer-Health@Com
im not a runner but one of my best friends are and they never shut up about it lolWww@Answer-Health@Com