Diet For Runners

Running, the measure is a highly effective calorie-burning exercise whether as a recreational sport or as a weight loss regimen. The image of a track athlete is that of a lean machine. Runners tend to put on weight when they stop training on a regular basis.

It takes 100 extra calories a day to put on 10 extra pounds a year. Runners need to be extremely careful of their diet, both whiles running on a regular basis and even after switching to other fitness regimens.

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Runners need to stock up on calories and need to consume energy bars, protein drinks, and bananas in plenty to meet their calorific requirements. The thumb rule for a runner’s diet is 50-25-25 with 50 percent of the daily calories coming from carbohydrates, 25 percent each from proteins and fats.

Diet for runners

Running a mile burns 100 calories. The ideal calorific requirement is 13 times the body mass. To lose weight, a runner has to create a deficit of calories on two fronts- through diet and exercise. The body will take the extra calories by burning fat reserves stored which results in weight loss.

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Athletes Girl Running Track

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Diet foods for runners: The most important component of the diet, carbohydrates can be sourced from:

  1. Fruits: Adding around 60  calories per serving =1 small Banana, Apple, orange, pear, nectarine OR 1 medium peach, plum, or ½ Grapefruit OR 1 cup of berries or ¾ cup pineapple
  2. Vegetables around 25 calories per serving=1 cup raw or ½ cup cooked Carrots, celery, cabbage, Brussels sprouts, broccoli, cauliflower, eggplant, leeks, onions, green beans, or 1/3 cup green leafy vegetable juice
  3. Starchy vegetables giving  80 calories per serving: 1/3 cup lima or  pinto beans OR 1/2 cup corn, peas, or lentils OR 1 small baked sweet potato
  4. Sweet potatoes can be had with bean chili, low-fat cheese, or converted into stews and soups.
  5. Grain-based foods giving 80 calories per serving: 1/3 cup brown rice or1/2 cup whole wheat pasta OR 1 wheat tortilla OR 3 cups popcorn without butter
  6. Nuts: Almonds for example are a great source of vitamin E. According to studies eating a small handful of nuts several times per week lowers cholesterol levels, especially LDL type that clogs the arteries.
  7. Salmon fish oil is another excellent source of omega3 essential for the body’s inflammation response.

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 Proteins can be sourced from

  • Animal sources: Around 35 calories per ounce of chicken or turkey breast, Fish fillet, canned, water-packed tuna, Shellfish, or 2 large egg whites.
  • Around 55 calories per ounce of chicken or turkey, swordfish, herring, trout, bluefish, flank steak, top round, ground sirloin of beef, lean chop of lamb, tenderloin of pork
  • Dairy is around 90 calories per cup of cottage cheese or ¾ cup of yogurt
  • Fats: 50 calories from 1 teaspoon of vegetable oil or peanut butter OR 6-10 almonds, pistachios, cashews, peanuts

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