Nutrition for Runners

The Runner’s Diet
Heres a few tips on a smart weight-loss plan for I guess beginner runners and seasoned ones, although everyone finds their own way and once you become more experienced and get to know your body, you may find you need more or less of certain things etc. But here are some guidelines.

How Much: 50 to 55 percent of total calories
Why You Need It: The body prefers carbs as the main fuel source when you run, so they should be the cornerstone of a runner’s diet.
Where To Get It: Fruits, vegetables, whole grains, beans, and lentils are rich in complex carbs and fiber (both slow digestion and supply a steady stream of energy), as well as vitamins, minerals, and antioxidants that speed recovery and protect against diseases.

How Much: 25 to 30 percent of total calories
Why You Need It: You need this nutrient to absorb fat-soluble vitamins; foods high in fat also keep you satisfied, so you eat less.
Where To Get It: Nuts, seeds, and avocados are rich in heart-healthy mono- and polyunsaturated fats. Olive oil is said may help suppress your appetite. Other healthy choices include canola, grapeseed, flaxseed, and hempseed oils.

How Much: 15 to 25 percent of total calories
Why You Need It: Protein speeds muscle repair and recovery. High-protein foods are satisfying and take longer to digest.
Where To Get It: Cuts of beef and pork labeled “loin” and skinless poultry have a healthy protein-to-fat ratio. Fatty fish are rich in omega-3s. Tofu is a lean protein source, while low-fat dairy like milk and yogurt provide calcium. Eggs are loaded with vitamins A, K, and D.

There is no secret…burn more than you take in! If you need to loose weight you need to watch your calorie intake, fuel with good carbs etc and burn more calories than you take in, for the most part! Alot of emphasis is put on weight loss, but begin running to be fit and healthy and then weight loss naturally comes as a side effect. Look after your body and it in turn will look after you and get you through many races and all the endurance that you put it through.

Heres a recipe to get you started, it helps to shed pounds, keep ya fueled and energized:

Smoky Black Bean Stew
A single cup of black beans packs 15 grams of fiber, plus an equal amount of muscle-building protein. “Natural high-fiber foods help promote fullness”.

“That can help reduce caloric intake at meals and curb cravings throughout the day.” Recent research from Purdue University shows that the compound that gives hot peppers their fiery kick may also boost calorie-burning and temper appetite, helping lower your calorie intake.

EASY and QUICK….Simmer This:  Heat 2 teaspoons canola oil in a pot. Cook 1 diced onion and 1 sliced carrot for 5 minutes. Add two 15-ounce cans drained black beans, one 28-ounce can diced tomatoes, 1 1/2 cups vegetable broth, 1 cup sliced roasted red pepper, 1 tablespoon minced canned chipotle pepper in adobo sauce, 1 teaspoon cumin, and salt and pepper. Simmer 20 minutes. Stir in zest of 1 orange and 1 tablespoon fresh thyme. Serve with diced avocado.

Happy running and eating.


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