Importance of Diet For Runners

Running is a high demanding physical activity that requires energy. Whether you're a jogger or a competitive athlete, good nutrition plays a important role in improving performance and overall health. The food choices a runner makes can directly impact stamina, recovery time, muscle repair, hormonal balance, bone health and immune function. Everybody’s body is different and therefore good nutrition will give your body the necessary fuel it needs to cross the finish line. Simple, yet effective way to maintain your health is to: Eat nutrious food when you're hungry. 

Here is what your body need during run:

1. Carbohydrates: The Much Needed Source

Carbohydrates are the most important source of energy for runners. 

Whole grains, fruits, vegetables, legumes and rice are excellent sources. Consuming carbs before a run provides energy, while consuming them after exercise helps in restoring glycogen levels, and faster recovery.

2. Proteins: For Muscle Repair and Growth

Protein helps in building muscle tissues and repairing that are broken down during intense running. 

Dairy products, eggs, beans, lentils, tofu and protein bars are excellent source of proteins. A small amount of protein in their daily meals, especially after workouts, helps in muscle recovery

3. Fats: A Secondary  Source of Energy

Fats are an important nutrient for runners, especially for long-distance events. 

Avocados, nuts, seeds, and olive oil are excellent source of fats. It supports in hormone production and nutrient absorption, contributing to overall well-being.

4. Vitamins and Minerals: Helping in the Body’s Functions

Micronutrients play a supporting role.

Iron: helps carry oxygen to muscles. Dark leafy vegetables, peas, beans dry fruits and cereals are excellent source of iron.

Calcium, Vitamin D: support bone health, and in preventing fractures. Yoghurt, cheese, milk, almonds and tofu are excellent source of Calcium. Figs, egg yolk, mushrooms’ are excellent source of Vitamin D.

Vitamin C and E: Reduces stress.

Figs, oranges, kiwi, berries, lemon are excellent source of Vitamin C

Magnesium and Potassium: help prevent muscle cramps, nerve signaling.

Pumkin seeds, Spinach, almonds, dried apricots, cashew, tofu and dark chocolates are excellent source of Magnesium.

Bananas, sweet potato, potato, avocado, yoghurt, coconut water are excellent source of potassium

EAT HEALTHY, BE HEALTHY