Healthy Diet For Runners

Everyone should eat a healthy diet, but athletes and runners require a special diet since they exert themselves more than others. A healthy diet for runners consists of well balanced meals that allow the runner to maintain his or her energy levels, while continuing to follow their running schedule. Listed below are some essential nutrients that should be included in a runner’s diet plan.

• A healthy diet for runners must include proteins. Since exerting the muscles leads to muscle break down, protein helps rebuild the lost muscle tissue while adding lean muscle to the body. Natural sources of protein include sprouted legumes, egg whites, fish, milk products and chicken. Some amount of protein can also be derived from grains and vegetables.
• Fat is typically considered unhealthy and many people stay away from all sources of fat, but there are different types of fats that can help your heart. A healthy diet for runners must include monosaturated fats and Omega 3 fatty acids. Fat also helps a person metabolize fat soluble vitamins such as Vitamin A, D, E and K. Natural sources of monosaturated oil includes nuts, avocado and olives. Flax seed, flax oil and cold water fish such as salmon contain good amounts of Omega 3 fatty acids.
• Water is an important part of healthy diets for runners. Runners sweat a lot and therefore lose a lot of water. Runners can get dehydrated if they do not consume water at regular intervals. Water also helps metabolizing water soluble vitamins and provides trace minerals to the body. Water can also be derived from fresh fruits and vegetables.
• Carbohydrates are often avoided by runners and people who exercise. Sufficient amounts of carbohydrates can help you acquire immediate energy and will spare protein for repairing and building muscle tissues. Sources of healthy carbohydrates include vegetables, fruits and whole grain products such as pasta, bread and rice.

Although starch is a type of carbohydrate, starch should be avoided in a runner’s diet since it can cause excessive weight gain and heart problems in the long run. Sources of starch include potatoes and white rice. Trans fats and Saturated fats should be avoided by runners since these types of fat can cause serious heart damage and cholesterol build up in the body.

Related posts:

1. Heart Healthy Diet
2. A Easy Healthy Diet Plan
3. Healthy Diet Plan
4. Healthy Diet For Teenagers
5. Herbalife Diet – Detoxification