A runner’s nutrition guide

by Mudsweatandtears

Running is a form of exercise that has various nutritional requirements. In order to improve your running skills, you need proper endurance and stamina. Every long distance run requires protein and strength to succeed. After 15-20 minutes of running, have some water. If you have more weight, your body will require a lot of protein-rich food. If you are not a good chef, then protein can also be found today in various tasty drinks that you can buy almost everywhere, designed for exercising. Just read about the ingredients before you buy them, so that they don’t contain too much sugar and other things that you might not want.

Every day, fresh vegetables and fruits should be eaten. I try to eat 4-5 fruits a day, starting with making fresh orange juice every morning and making smoothies with various fruits in them in the afternoon and in the evening. This has given me unpredicted levels of energy and has helped me to stay alert and have better endurance when distance running.

Caffeine and alcohol in large amounts are harmful as they will dehydrate you. Even though caffeine is considered as a boost for performance, still too much of it is not good. You can do an experiment of taking a little caffeine before a run. As a result, you will probably notice that you are having too much urges for visiting the bathroom frequently, and this is not something that suits you when distance running.

Avoid junk food as much as possible (perhaps it goes without saying, but it merits to be said…). Women also require more iron as they get tired and weak after running for a long time. Red meat and leafy green food are essential. Different kinds of workouts require different kinds of digestive food. If you are doing a workout for at least 1 hour without food it shouldn’t be a problem. But if the workout is going on for more than an hour, then it could be complemented with some nutritious snack, drinks or food.

So, in order to run efficiently, it is recommended that you follow a balanced diet. You should also determine your sweat rate. You need about 16 ounces of water for every pound you lose, but of course this varies. You can also take advice from fellow runners. Join different training programs and consult a nutritionist or a physician for advice on a balanced diet that suits your personal conditions.

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