Runners, What Does Your Diet and Nutrition Look Like?
by: Anna K., SparkleSkirts Guest Blogger, Gracious Warrior Princess Blogger
Carbohydrates are the best source of energy for athletes. They provide quick and long-lasting energy. Our bodies work more efficiently with carbs than they do with proteins or fats. Whole grain pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain breads are good carb sources.
Protein is used for some energy and to repair tissue damaged during training. Protein keeps you feeling full longer. Try to concentrate on protein sources that are low in fat and cholesterol such as lean meats, fish, dairy products (lower fat), poultry, whole grains, and beans.
- Calcium: A calcium-rich diet is essential for runners to prevent osteoporosis and stress fractures. Good sources of calcium include low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs.
- Iron: You need this nutrient to deliver oxygen to your cells. If you have an iron-poor diet, you’ll feel weak and fatigued, especially when you run. Good natural sources of iron include lean meats, leafy green vegetables, nuts, shrimp, and scallops.
- Sodium and other electrolytes: Small amounts of sodium and other electrolytes are lost through sweat during exercise. Usually, electrolytes are replaced if you follow a balanced diet. But if you find yourself craving salty foods, it may be your body’s way of telling you to get more sodium. Try drinking a sports drink or eating some pretzels after exercise.
What are your go-to nutrition tips and tricks? Share them in the comments below!