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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Diet foods for runners: The most important component of the diet, carbohydrates can be sourced from:
- 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
- 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
- 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
- Sweet potatoes can be had with bean chili, low-fat cheese, or converted into stews and soups.
- 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
- 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.
- 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