Dt. Shreni Lalpurwala
Runners’ bodies require special diet including nourishing foods to fuel their muscles and to maintain their energy levels. Eating right foods at right timings greatly helps a runner’s body to perform better and will also reduce the chance of injury. The food should be rich in proteins, vitamins, minerals, good fats and quality carbohydrates to fulfill their body requirements.
Here are foods that runners need to include in their diet.
1. Eggs: They are good source of choline, a type of vitamin B, which is essential for normal functioning of cells in the body and to reduce inflammation. Eggs also possess essential amino acids which are needed for speedy recovery.
2. Salmon: Salmon, besides being high in proteins, is the excellent source of omega-3 fats, the essential fats, which improve circulatory and nervous system functions. Also it helps to balance body inflammation system and suppress the disease symptoms of exercise induced diseases.
3. Skimmed milk: Skimmed milk, balanced in carbohydrates and fats, is an ideal post workout for muscle tissues repair and recovery.
4. Berries: Group of berries contain good amounts of antioxidants like anthocyanins which give attractive colors to them and help in restoring micro tears in muscles. They are also good source of vitamin C and potassium which are essential to soothe and treat sore muscles. Berries are also rich in fibers which means healthy digestive duct. These benefits of berries make them a must have foods for runners.
5. Low-fat Yogurt: It is loaded with proteins and calcium. In addition to this, it also provides good bacteria with anti inflammatory properties. These bacteria also help to maintain healthy digestive system.
6. Bananas: Another must-have food for runners are bananas. These energy boosting fruits are loaded with potassium which regulates blood pressure and reduce the risk of strokes in runners.
7. Oatmeal: Filling breakfast of oatmeal provides high quality carbohydrates and high fibers.
Here are foods that runners need to include in their diet.
1. Eggs: They are good source of choline, a type of vitamin B, which is essential for normal functioning of cells in the body and to reduce inflammation. Eggs also possess essential amino acids which are needed for speedy recovery.
2. Salmon: Salmon, besides being high in proteins, is the excellent source of omega-3 fats, the essential fats, which improve circulatory and nervous system functions. Also it helps to balance body inflammation system and suppress the disease symptoms of exercise induced diseases.
3. Skimmed milk: Skimmed milk, balanced in carbohydrates and fats, is an ideal post workout for muscle tissues repair and recovery.
4. Berries: Group of berries contain good amounts of antioxidants like anthocyanins which give attractive colors to them and help in restoring micro tears in muscles. They are also good source of vitamin C and potassium which are essential to soothe and treat sore muscles. Berries are also rich in fibers which means healthy digestive duct. These benefits of berries make them a must have foods for runners.
5. Low-fat Yogurt: It is loaded with proteins and calcium. In addition to this, it also provides good bacteria with anti inflammatory properties. These bacteria also help to maintain healthy digestive system.
6. Bananas: Another must-have food for runners are bananas. These energy boosting fruits are loaded with potassium which regulates blood pressure and reduce the risk of strokes in runners.
7. Oatmeal: Filling breakfast of oatmeal provides high quality carbohydrates and high fibers.
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