Runners can only replenish their energy and build a strong physique by eating healthily. If you diligently follow the five rules below, running and nutrition will complement each other perfectly.
One, Eat More Natural Foods
Try to stock your fridge and kitchen with more nutritious and healthy foods. For example, whole wheat bread, fish, lean meat, vegetables, and fruits. They provide your body with the most essential nutrients, replenish energy in a timely manner, and help with recovery after running. Try to eat fewer processed foods.
Two, Eat More Meals a Day
Abandon the "three meals a day" concept, as it is not suitable for runners. Because runners need more calories than those who stay indoors, it's better to eat more frequently, that is, a small meal every three to four hours. If you do this, you will find that you not only don't feel hungry throughout the day, but also feel energetic and full of strength.
Three, Eat What You Like
Everyone knows the consequences of being a picky eater: one day you might end up with a "bucket waist" from overindulging. Of course, I mean eating a moderate amount of what you like and not forcing yourself to eat what you don't. In the long run, this can help store calories because you won't feel hungry and won't overeat. But the most important thing is moderation.
Four, Absorb a Variety of Nutrients
Don't eat the same food day after day. Runners often consider pasta their main staple, but there are other healthy and delicious carbohydrates, such as: whole grains, rice, and quinoa. Different vegetables and fruits provide different nutrients, so it is also necessary to eat a variety of them.
Five, Don't Forget Protein
Runners tend to focus too much on carbohydrates and often neglect protein intake. Protein provides energy and repairs the damage caused by training. Protein-rich foods should account for about 15% of your daily food intake. Runners, especially long-distance runners like marathoners, should consume 0.5g-0.75g of protein per pound of body weight. Protein-rich foods include fish, lean meat, poultry, soy products, nuts, whole wheat bread, egg whites, low-fat milk, low-fat cheese, and some vegetables.