Running can also be addicting. This is especially true for those who run not only to stay fit but have chosen to as their profession. Professional runners understand the restrictions as well as the rewards that come as they stick to a general guideline while running in the heat. Running requires as much energy as you a runner can provide, but like a fuel that needs to be fired up, the human body needs water and other essential energy-giving foods to keep them going. Going around the loop with the best water bottle for running will be a great help to keep you not only fully hydrated but even topped with the essential electrolytes that you will need throughout your run.
In this post, we will provide you with the nutritional guide that runners like you need to be on top of the running crowd. Make sure that you include these food combinations and take all necessary precaution that will keep you fully and properly hydrated as you go through your route, so you will end up feeling refreshed, energized, and revitalized. Instead of having to experience the pangs of dehydration and to suffer the consequence, the worse of which would be having to end your run long before you reach your intended destination.
Variety is what makes it more interesting. Add in a variety of whole foods in most of your diet as this is the healthiest way to go. Your body will benefit more from all natural sources than from processed foods. So, make it your choice to opt for natural foods over chemically enhanced and manufactured foods. You just don’t know what’s hiding in those cans. Certainly, if you cannot identify more than five ingredients on the label, you should not consider eating it. And, remember, variety is what makes nutrition interesting. Having more than enough of a good thing can have it’s side effects as well.
You need to top up regularly. It doesn’t really have to be 8 glasses of water per day. Consider that what your body needs will be different from what your friend’s physical makeup will require. Factors such as gender, age, the effort that you exert, even the clothes that you are wearing, as well as some environmental factors will influence how your body will need water. One interesting study conducted for a doctoral thesis at the Loughborough University defines some of these factors.
A good rule to consider is to drink at regular intervals. That means you will have to drink even when you are not thirsty. Remember, that thirst can also be an indicator of dehydration and that is the last thing that you will want to experience especially if you are in the middle of the road doing your regular training. You can also include fluids other than water such as soups, low-fat milk, soy beverages or unsweetened juices if you find it difficult sticking to just plain water.
Carbohydrates are a runner’s friend. Yes, you do need carbs. Munch complex carbohydrates that have a lower glycemic index. There is an assortment of carb diet that will surely work for you. You may want to try these grains: quinoa (higher in protein than any other grain), millet, kamut (makes good pasta), oats, brown rice, rye bread, and spelt (aka Dinkel).
Eat your protein. You’ll need protein every meal as this helps repair muscle tissues and to stabilize blood sugars. Nuts, seeds, and legumes will provide you with protein, fiber, and energy.
Consume fat that won’t make you fat. Omega 3 is where you’ll want to get this kind of fat. Get these from foods like fish, ground flax seed/flax oil, chia seeds, hemp seeds, and even walnuts. Having more of these healthy fats is good for arthritis, cholesterol, psoriasis (and other skin disorder), and immune response. Make sure that you limit your consumption of foods with saturated fats, however. Avoid food with trans fats completely (i.e. cakes, biscuits, doughnuts, cream-filled candies, microwave popcorn, and so on).
Chew up on fiber. Dietitians of Canada recommend 25 grams of fiber for women and 38 grams of fiber for men per day. If you are not yet used to this, make sure to include it in your diet slowly. Increase consumption gradually so that your body can adjust properly without bloating or cramping.
Eat to boost your immune system. You will need to stimulate your immune function as this will keep illnesses at bay. If you are in your best shape any time of the day, you can train better and your body will adjust properly sooner and without any constraints. Your diet should include foods that are rich in vitamins A, C and E like. Eat more dark green leafy vegetables, mushrooms, garlic, pomegranate, berries, orange, onions, red wine (in moderation), tea, citrus fruits, almonds, and turmeric.
These foods are known to have immune boosting properties. Remember that when you constantly engage in high-intensity activities, you use much oxygen every time. Consuming these foods will help protect your lungs. However, you will need to limit your consumption of refined wheat and sugar as they are said to weaken the immune system. Complete rest and proper hygiene are also things that you always need to provide for your body as these will help ensure that you will be up and about without any worries should you need to run in the heat.
Gels and chews may be yummy, but you don’t need to go crazy over them. If you are out for 2 hours or even more on the track to race or train, you will need gels as this help prevent fatigue and muscle tissue damage. It also helps replace electrolytes lost through sweat. Don’t overeat, however. Note that the number of gels that you need will depend on your body weight.
Take porion sizes. You need to be cautious of the portion sizes that you take. Remember you should not overeat or it will just defeat the purpose of the training or the race. You also need to make sure to keep your weight in check as this will help be more agile when on the field and make you healthier in the “long run”.
Consider recovery foods. Like the water that you need to drink at regular intervals, you will also need recovery foods at anticipated times. Timing is always crucial. Again, how much you will need will depend on factors already mentioned earlier.
You also need to remember that you have to be in top shape even before you run or engage in other endurance activities. Proper pacing is necessary as well so that you won’t have to catch your breath or feel exhausted when others are still having a great time in the field. You don’t have to measure up with others, but you have to be certain of what you can only extend.
Continue running and just have fun.