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Distance Runner Success Starts with Healthy Eating

By Edited Oct 27, 2013 0 0

Distance running requires that you have a healthy and balanced diet. You need this in order to keep your body healthy. Having a healthy and balanced diet also helps you to keep your peak performance.

If you are racing, your body must have adequate nutrition and your body should also be adequately hydrated. Having this can make the difference on whether you succeed or fail while you're running.

You should have a balanced diet of the following items: protein, fats, carbs, vitamins and calcium.

In order to have enough energy while you run, you need to have protein. Foods that contain protein include fish, lean meats, poultry, low-fat dairy products, beans and whole grains. Protein can also help to repair and heal any tissue that was damaged as you were training.

You should only consume up to 20% worth of protein. For distance runners, they should eat up to .75 grams of protein for each pound of body weight. This is especially crucial for long-distance runners.

When consuming fats, it's better for runners to consume foods that don't contain a lot of saturated fats and cholesterol. Oils, fish, and nuts fit in that category. These foods contain omega-3 fats.

Omega-3 fat is essential for your health and can prevent the onset of some diseases. You should consume at least 3,000 mg of omega-3 fat each day. In fact, you should not consume more than 25% of fats within your diet.

Distance runners need carbs to provide their body with more energy. As a runner, you need energy in order to run from Point A to Point B. You should at least have about 65% of carbs in your caloric count. Some of the best foods to eat with carbs include potatoes, fruits, whole grain pasta and rice that is steamed or boiled.

Vitamins are essential and distance runners need it in their diet. When you are exercising, your body may produce free radicals. Free radicals are the culprits that can mess with your cells inside of your body.

Taking certain vitamins such as A, C and E can help to get rid of the free radicals. These vitamins contain antioxidants that work to stop the free radicals from operating in your body.

There are some runners that take supplements in order to get their nutritional value from vitamins. Even with that, consuming foods with these vitamins is better for you. There is no guarantee that supplements will make a difference in your running performance.

When you're eating, make sure that you have foods that contain calcium. This ingredient is associated with the bone structure. It's important to have calcium because it works to keep away the disorder, osteoporosis.

Also, it's easier for you to have a stress fracture without the calcium. In addition to that, consume juices with calcium, dark leafy vegetables and beans just to name a few. You should also make sure that you have enough iron in your system. Leafy green vegetables shrimp and lean meats fit in this category.

Eating healthy also means replacing what gets lost. As you run, you will lose sodium from your body while you sweat. If you eat healthy, then the electrolytes will come back. Don't eat a lot of salty items.

A healthy diet is essential to the success of running at peak performance.


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