A healthy diet for runners

23 March, 2013

Eating is one of the sub-lying pressures of life, right up there with running. If you run well and eat well, then it's the best exercise, as running burns more calories than any other aerobic exercises. But what is the healthy food for a runner, let's find out which food is best for runners.

A runner's diet should center on carbohydrates, which are burned for energy while running. Low in fat, and sufficient but not excessive in protein. That translates to about 60 percent of your calories coming from carbohydrates, 25 percent from fat, and 15 percent from protein. To achieve optimal performance, runners should consume enough carbohydrates and nutrients while maintaining a low-fat diet, reported indiainteracts.

Carbohydrates:

These are primary source of fuel for runners and need to make 50 to 65 percent of the diet. This percentage will ensure that the runner's achieve peak performance levels and also keep your sugar levels in control. Sources of complex carbohydrates include oatmeal, bran, whole grain breads, brown rice and wheat pasta.

Proteins:

After having an intense workout session you need to ensure your lean muscle tissue recovery and proteins are just right for that. They not only support your tissue recovery, but also help in preserving your lean muscles. Some of the foods that include protein sources are fish, chicken, tofu, low fat dairy products.

Healthy Fats:

Consuming a fair amount of healthy fats can improve satiety with each meal by preventing hunger pans between meals. It also supports digestion and protect the muscles and joints from excess damage. Omega-3 and omega-6 are essential fatty acids present in olive oil, fatty fish, nuts and seeds.

Lastly, including healthy foods in your daily intake is lot like a training program. A good nutritional routine will deliver strong results and increased performance. So, be healthy and keep running.