If you are someone who is planning on taking up running and is looking at different workout plans for beginners, then, it is equally important to give due attention to your diet. There are some foods that every runner must include in their diet for optimal performance and to achieve the desired results. Below, we have come up with a list of good foods that will give a boost to your overall health.
It is essential to incorporate fruits into your diet. They are full of nutrition and require no preparation time. Besides other benefits, including fruits in the diet can help lower cholesterol levels and regulate bowel movements. If you are preparing to run a marathon, bananas are a good option. They are an excellent source of potassium and can be easily digested, which makes them an ideal mid-run snack. It is also crucial for runners to add fruits rich in Vitamin-C such as oranges, strawberries. Vitamin C has antioxidant and anti-inflammatory properties that help in repairing tissues. A perfect snack that is high in fiber and antioxidants, and is also quite filling is apple. Other fruits to include in your diet are avocados, mango, pineapple, peaches, and pears.
A protein-rich diet helps in accelerating muscle growth and replenishes tissue lost during a race. Eating an egg in a day fulfils ten percent of your daily protein requirement. Vitamins B-2 and B-12 in eggs help in preserving energy and generating red blood cells. Chicken is also a rich source of protein. Fish containing omega-3 fatty acids — beneficial for the heart and nervous system — is another important food to be included in the diet.
Vegetables are another group of foods, rich in nutrients, and an essential part of the diet. Runners who go for longer and more challenging runs require more vitamin C than others. Thankfully, the quantity of Vitamin C required by the body can be easily achieved through a proper diet. It is found in vegetables such as broccoli and bell peppers. Another vegetable that contains vitamin C, besides other nutrients, is Kale. It is a rich source of fiber and can be included in salads. Green leafy vegetables such as spinach also need serious consideration. Leafy greens are a rich source of nutrients such as Vitamin A, zinc, potassium, calcium, iron, and manganese. Other vegetables to incorporate in your diet are cauliflower, sweet potatoes, carrots, and onions.
Nuts and seeds are foods loaded with nutrients. Almonds are a source of vitamin E, magnesium and fiber. Chia seeds are another nutrient-dense food. Other nuts and seeds to include in your diet are walnuts, peanuts, and cashew.