Running and such other exercises lead to loss of many calories from the body. Therefore, if you do not have the necessary amount of food that will provide the calories, you will not be able to run well, or worse still you may even fall sick. Running is such an activity for which you require not only high energy, but also muscle coordination and repair. All of these can be achieved through proper nutrition which comes through food. If you are running on a regular basis, you will have to eat food that gives you a high amount of energy and helps in muscle repair and movement. Merely satisfying your hunger will not be enough. Proteins, calcium and fat are very essential for the maintenance of a runner’s body. But carbohydrate is probably the most important nutrient for a runner. Huge quantities of carbs are to be consumed by a runner to stay fit. Some food items which are essential to gain energy during running have been mentioned below.
Foods That Give Energy For Running
Cereals & Yeast Products
Cereals such as rice and maize and yeast products like bread, noodles and pasta have a high content of carbohydrates and hence must be an essential part of a runner’s daily diet. Remember that when you are running your body requires 60% of carbohydrate and 40% of other nutrients. As such, make sure that your diet includes a lot of carbohydrates.
Proteins are also a great source of energy apart from carbohydrates. And peanuts contain a high percentage of protein. Due to the high amount of physical exercise that a runner has to undergo, he quickly loses calories and does not let the excess fat present in peanuts accumulate in his body. Runners can also opt for peanut butter spread on bread or biscuits.
Fruits are always good for your health, whether you are a runner or not. If you are running, you should opt for fruits that are high on carbohydrates. Banana is the best option for runners. Bananas give you high energy and stamina. Bananas are also rich in potassium, a nutrient that helps to reduce blood pressure and keep heart diseases at bay. Sun strokes are not a rare phenomenon with runners. Having bananas would prevent the chances of getting a stroke.
Just like fruits, green vegetables are also required for a healthy body. For runners, the best green veggie would be broccoli. Broccoli is rich in several nutrients like vitamin C, essential fibers and potassium which helps staying fit, even after a strenuous day of running. Fibrous vegetables also aid in digestion, thereby increasing a runner’s intake of other essential food.
Meat intake is very important for a runner or any other player. Animal flesh is a high source of energy, which is required in any kind of physical exertion. For runners, the best form of meat is beef. Beef is not only rich in protein, but also iron, which helps in reducing tiredness from running. For vegetarians, the alternative to meat can come in the form of huge quantities of milk, iron-fortified cereals, peas and beans.
Fishes like salmon should be an important part of a runner’s diet. Salmon is rich in protein and omega-3 fats which helps to build immunity for the body and also prevents heart ailments.
Fluids in the form of water and fruit juices should be consumed every 15 minutes of your run. This will check the loss of essential salts from the body through sweat.
Include all these foods in your diet and look how energized you would be while running.