Perfect Runner's Diets

It's no secret that running is an ideal way to stay in shape, but it can be detrimental if you aren't fueling your body correctly. The act of running can be hard on your joints and muscles, so rebuild your cells by consuming foods that are fuel and not primarily for enjoyment. Stay away from high-fat foods, as these can weigh you down and hinder the quality of your workouts.

  1. Antioxidants

    • Focus on foods high in antioxidants. Leafy vegetables such as spinach, tomato, and broccoli, are prime examples of antioxidant-rich foods. These foods help flush harmful toxins out of your body and repair cells that are damaged due to excessive exercise. Most foods high in antioxidants also provide your body with carbohydrates that are easily converted into energy, which your body needs during long running sessions.

    Eat Meat

    • Don't be afraid to eat meat as a runner, just eat less. Steer clear of red meats, as they are high in fat and provide no more energy, if not less, than leaner meats such as poultry. Meat offers valuable components to the body such as iron, zinc, B vitamins, and omega-3 fatty acids. Try a diet that allows you to eat meat during one meal of the day, then switch to other sources of protein for your other meal or two. Other sources of significant protein include legumes, beans and nuts.

    Meal Creation

    • When creating a meal, opt for meals that are 50 percent vegetables, and split the other 50 percent between protein and complex carbohydrates such as pasta or rice. Because vegetables are also great providers of carbohydrates, there is no need to overload on pasta or rice for energy sources. However, don't cut complex carbohydrates completely, since in small quantities they do offer a significant value and help to keep you full.

    Don't Wait

    • Eat when you are hungry. Runners work off significantly more calories daily than the average person. Don't deprive your body of nutrition, but fuel it with healthy snacks such as legumes, whole grains, fruits, and vegetables. Enjoy the food you eat, but eat food that fuels your body. Foods that are high in fats are likely to give you a rush, followed by a crash that can zap your energy.