Tips for a Runners Diet

To run long distances, you need to train your body and have plenty of energy reserves to boot. Some can’t even run for a minute without panting, but the best athletes can run for almost an entire day. How do they achieve such a feat? Besides training and endurance, they need to have plenty of nutrition, as it regulates your blood sugar and makes cramps less frequent.

See, you can’t run if your diet isn’t up to stuff. Because a professional athlete uses so much energy, they need an adequate amount of vitamins, minerals, and amino acids, which help them recover. In fact, their nutrition is just as important, if not more so, than their training. So how does one fuel their nutrition, anyway?

runners diet tips

Breakfast is Key

No matter when you run, even if it’s at night, you need to have breakfast. This is because breakfast helps your body fuel the first time in the morning. If you run in the morning, you should always supplement your body with a nutrition bar or shake to give your body the fuel it needs.

Not only that, but breakfast starts fueling your metabolism, and boost your digestive system. In other words, you lose more weight while keeping up a nice sleep schedule and having plenty of energy. By making breakfast your most important meal of the day, you can be able to eat less for subsequent meals, making you lean and strong.

Eat Plenty of Plants

Supplements are good and all, but your body needs to have real food in order to get the most fuel. While each food has its purpose, plants are perhaps the most important form of energy you can obtain. When heading to the store, look for these plants:

  • Vegetables: spinach, kale, bets, tomatoes, chard, cucumbers, carrots, and peppers
  • Nuts: Pecans, almonds, cashews, and walnuts
  • Plant Milk: Coconut, cashew, and almond
  • Seeds: Chia, hemp, and flax seeds
  • Fruit: Bananas, berries, ranges, apples, peaches, pineapple, and bananas
  • Legumes: pinto beans, green beans, black beans, and peanuts
  • Oils: Ghee, olive, grapeseed, and coconut

You can eat these foods however you feel like. Not everyone likes eating leaves, so you can make smoothies or juices out of them. Blending is better than juicing because it gives your veggies more fiber, while blending greens makes them easily drinkable.

Eat Empty Foods Sparingly

Empty calories, or foods that contain no nutritional value, are not ideal for a good runner. Most of your foods should be a good blend of vitamins, minerals, and other nutrients. As we’ve said, you can mix and match to make health eating enjoyable.

Macro Balancing is Important

When choosing your food, you need to figure out your macronutrients. Essentially, these are the three main parts of healthy nutrition, and they’re protein, fats, and carbs. All three work together to give you the best health imaginable.

Make sure you add them to every meal you can, and keep an approximate ratio of 40 percent carbs, 40 percent protein, and 20 percent of healthy fats. One good idea is to have an egg omlette with a banana and almond butter smoothie. Make sure you’re eating wholesome foods and not those that are overly processed. Check out your local farmer’s market for the most wholesome vegetables you can find.

Your Fridge Should be Full

Don’t start running on an empty fridge! After spending hours upon hours of running, a good runner needs lots of food. To save you a trip to the grocery, keep your fridge stocked up with healthy foods that can easily be prepared.

By having plenty of healthy foods ready, you can avoid eating out. One good idea is to plan. Write a schedule of what meals you’re going to eat for a week, and keep your fruit and veggies chopped ahead of time. Also, you can pack your fridge with beef, soup, and quiches, and these are all healthy foods that make a great meal.

Your foods should always be filled with nutrition of the highest quality. Not only does it need to make up for all the calories you burn, but it needs to be replenished of nutrition. Because of this, always have plenty of plants with a side of protein from lean meats.

For meat, keep a good supply of chicken, fish, eggs, and beef, and try to go grass-fed and wild-caught if you can. If you’re a vegetarian, you can always get your protein from beans, seeds, and nuts.

Stay Hydrated

Before, during, and after a run, you need to be hydrated at all times. The average amount of water people drinks usually won’t suffice. Bring as much water as you can, bring sports drinks, and consume plenty of freshly squeezed juices to keep your hydration in check.

Overall

To be a master runner, you need to keep all your nutrition in check. You can’t outrun a bad diet, so make sure you eat plenty of foods that are rich in carbs, healthy fats, and protein. So start stocking up your fridge!

Minerals and Foods That Contain Them

Every wise person knows that it’s a must to keep your body in good health. It’s even a religious task to many. Buddha says that every person has a duty to keep your body healthy. The Bible says that your body is a temple, and you must take care of it. Even if you don’t believe that, it’s essential to be healthy to have a strong mind.

You need the recommended amount of many minerals if you want to perform at your maximum. They can help move your muscles, give you hormones, improve your skin and build your bones, and keep your fluids in check. A few minerals are as listed below:

Calcium

We all know this mineral helps to keep your bones in check. Another good mineral that does the same thing, however, is phosphorus.

Magnesium

This mineral gives your heart, muscles, and kidneys plenty of fuel to keep going. It’s a must if you want those to stay healthy.foods_mineral_rich_32

Iron

This mineral helps to give your protein plenty of metabolism and can help create haemoglobin. That gives oxygen throughout your entire body. If you want more contraction in your muscles, iron is the way to go.

Zinc

This gives you a healthier immunity. In addition to that, it improves your smell, gives you more protein, triggers your enzymes, and creates your DNA.

Manganese

This gives your bones metabolism and regulates your bone structure. In addition, it keeps your tissues connected.

Cobalt

This one supports the production of red blood cells, stopping anaemia in its tracks.

Potassium

This gives your muscles more mobility, allows your kidneys to filter your blood better, and helps your nervous system function properly.

Copper

This is great for strong and powerful tissues. It also gives your body energy and maintains your blood volume.

Sodium

This keeps your body fluids in check and helps to maintain your blood’s pH.

Iodine

This triggers thyroid hormones. These hormones give you energy and will help to use every cell in your body.

These are some of the minerals that you need. Now we’ll talk about what foods are rich in these minerals.

Cheese:

We all know what cheese is. It’s made from milk curds, and the entire world loves it. It’s filled with nutrients such as calcium, zinc, and phosphorus. You can eat it alone or as a topping with other dishes. An addition to cheese, you can eat yogurt and other dairy products.

Legumes:

This word refers to peas, beans, and lentils. Legumes contain very little fat and have no cholesterol. Mineral-wise, they have magnesium, iron, and potassium, all in high doses. You can eat them anywhere, and it’s a great part of any diet.

Sweet Potatoes:

This delicious potato has extremely high levels of potassium. As we’ve said before, it helps to protect your blood vessels and blood walls, so eat as many as you can. It even contains phosphorus and manganese, so it’s a must for anyone.

Meat:

Of course, it contains lots of proteins, but did you know that meat has cobalt, zinc, phosphorus, and iron? Zinc and iron are especially present in seafood.

Nuts:

Almonds, peanuts, and cashews have plenty of sodium in them, which keeps your blood pressure in check and gives your nervous system the best performance possible. For copper, try eating walnuts and cashews.

Bananas:

We all know about the potassium in this delicious fruit, but did you know that it provides copper and manganese as well? It’s a great fruit!

Oatmeal:

This is a healthier meal for your breakfast. In addition to having plenty of fiber, it contains iron, potassium, and phosphorus. Whether you have it plain or with brown sugar and blueberries, oatmeal will have you returning for more.

Whole grains:

As opposed to white bread, whole grains are a must have for any diet. It contains not only magnesium, but selenium as well. Selenium is a wonder mineral that gives you healthy immunity and prevents your cells from oxidation.

Zucchini:

also known as summer squash, this veggie has phosphorus, magnesium, manganese, and copper, along with much more. All in high concentration, mind you.

Celery:

Not only does this veggie have negative calories and makes a great flavoring, it contains chloride. Chloride maintains the body fluids in your body, keeping them in balance. It is also great for digestive problems.

Sea Veggies:

These include arame, wakame, kelp, and algae. They contain plenty of iodine, and also include manganese, iron, zinc, and potassium. Give them a try today, and you won’t regret it.

Rice:

There’s a reason why the world loves to eat rice. It gives you energy instantly, keeps you looking younger, and keeps your bowel movements in check. In addition to all these, this miracle food has zinc, phosphorus, magnesium, and potassium.

Pineapples:

If you’re feeling tropical, try a tasty pineapple. Not only does it contain immunity and enzyme-promoting properties, it also has potassium, manganese, copper, and magnesium,

Eggs:

Great for a breakfast, eggs contain plenty of nutrients. Besides protein, it contains phosphorus, selenium, and even calcium. Try them sunny side up, over easy, or scrambled, and you’ll feel healthier.

Mushrooms:

Finally, we have the fungus that’s among us. Mushrooms contain plenty of minerals, including zinc, selenium, copper, and potassium.mineral_rich_food_31

While these minerals can be found in supplements, these foods are the number one place to go if you want proper absorption of all the minerals. So if you’re thinking about being healthy, put these foods in your diet today!

Should You Use Avocado or Olive Oil?

Should you use olive or avocado oil when you’re in the kitchen? Which is healthier? Can one be dangerous? This article will break down the differences between the two oils.

Both of them have something in common, which is that they’re extracted directly from the fruit and not chemically extracted from different seeds. The fruit of the avocado has about 30% oil and the oil is extracted similar to extra virgin olive oil.

Avocado oil is healthy and contains beneficial fatty acids and antioxidants, and its smoke point is high so you can fry it with ease. This makes it better than olive oil in many ways. Below explains why.

Frying With Olive or Avocado Oil

Avocado and coconut oil are two of the healthiest oils you can use for cooking. It has a high smoke point, which is around 480-520 F or 270 C. It’s a great oil for stir-fry or just other forms of high temperature cooking. Olive oil’s smoke point depends on what you have. Low quality olive oil has around 430 F (210 C,) so you can use it for frying.avacado_healthy_oil_32

But if you use extra virgin, which is the healthiest, the smoke point is kind of pitiful. It’s only 220 F (105 C,) so you shouldn’t use it in any high temperature or frying situations.

If you’re going to use virgin avocado oil, keep it around 375-400F when you cook. While it claims to have a high smoke point, a few studies say otherwise. Cook safely and don’t burn your house down!

While it’s still higher than virgin olive oil, don’t have your oil smoke while on the pan. The health benefits will suffer and it may even form dangerous compounds.

Avocado Oil and Monounsaturated Fats

Avocado oil has low acidity and oxidization levels, and this is formed via cold pressing. It also has many health benefits, including lots of healthy fats like the monounsaturated kind.

Extra virgin avocado oil contains a monounsaturated fatty acid level of about 74%, which is higher than the 67% that olive oil boasts. The saturated fat levels are lower as well. Avocado has 13%, while olive oil has 17%.

So what does monounsaturated fat do? It’s known as being the healthiest fat you can have. It lowers your bad cholesterol, which can reduce the risk of heart disease. It can give you a better skin tone as well. If you have dry skin, avocado oil can help you with that.

Avocado, Antioxidants, and Vitamin E

Avocado oil is high in vitamin E, which has been proven to help with your skin tone. Not only that, some research reveals that it can lower blood pressure, and reduce the risk of heart disease, Alzheimer’s and some cancers.

Unrefined avocado oil also contains lutein, an antioxidant that is found in your eyes. Lutein is said to block UV and powerful blue light rays, which can damage your vision. Consume enough lutein and it will help your eyes in the long run and prevent it from diseases such as age-related macular degeneration, which is a high cause for blindness.

Avocado Oil and Phytosterols

Avocado oil, as well as pumpkin seed oil, contains phytosterols. These can lessen the absorption of cholesterol in the gastrointestinal tract. It contains different phytosterols such as beta-sitosterol, campesterol, and stigmasterol. It even has twice the betal-sitosterol of saw palmetto oil. So what does beta-sitosterol even do?

For men, it blocks the enzyme called 5-alpha-reductase, which converts testosterone to DHT. DHT, or dihydrotestosterone, can cause prostate trouble and can lead to hair loss.

So Which Oil Should You Choose?

If you’ve read this article, the choice should be clear. Avocado has more vitamins and antioxidants in it than olive oil, and is safer to cook with due to its high smoke point. It even tastes better, if you like the butter-like avocado flavor.

It’s not that olive oil is unhealthy; in fact, it’s good for you. But avocado oil knocks it out of the park when it comes to cooking smart. Try some and you’ll see why.

Essential Vitamins to Promote Health and Wellbeing

If you consume enough vitamins daily, it can improve your overall health and give you even more energy. Each vitamin improves a different function in your body, after all. For example, vitamin B3 can help you with your digestion, cardiovascular function,and utilizing your hormones.

You need this vitamin to live. Pantothenic acid, a B vitamin regulates your hormone levels. Vitamin B5, meanwhile can lower your stress, raise your immunity, help to maintain your weight and allow you to sleep easier.b12_health_09

If you have health problems, even the most minor, it’s your body telling you that you’re not taking enough vitamins, or that your lifestyle is changing.

Some of the symptoms may overlap with one another, but this article will help with each of the vitamins and deconstruct their usage.

Vitamins for Energy

1. Niacin

Also known as vitamin B3, it helps many different processes in your body, all of which help to create energy and keep your body going. If you’re low in niacin, you may have digestion problems and poor circulation. This can cause fatigue, a low metabolism, insomnia and skin problems.

Even though it’s rare, having niacin deficiency for too long can be fatal. A few natural sources of niacin are shitake mushroom’s, grass-fed beef and poultry, brewer’s yeast, nuts, sunflower seeds and seafood.

2. Pantothenic Acid

Also known as vitamin B5, pantothenic acid can create coenzyme-A. This, in turn creates fatty acids that are essential for any body. Your hormones need good levels of B5 if they want to form.

If your intake is low, the hormones may fail at their job, lowering your health in return. A low B5 intake can affect your adrenal glands which may cause you to have less energy and more stress.

If you want to have more B5, try eating more avocado, sweet potatoes, liver, salmon, bananas, eggs and leafy greens.vitamins_avacado_09

3. Vitamin C

This vitamin like the B vitamins is water-soluble. In other words, you cannot store these vitamins in your body for later use, so you need a daily intake. And you do need plenty of vitamin C.

It’s a great antioxidant that can prevent cardiovascular problems. It can even help lessen your chances of getting cancer by protecting your cells from free radicals.

It’s also famous for giving your immune system a boost, and may help to take down vital infections. It can also boost collagen production, giving you healthier skin. These can help you to have more energy, and vitamin C also helps to absorb iron, giving your blood plenty of oxygen.

This provides you with vitality and mental clarity. A few good sources of vitamin C include leafy greens, strawberries, citrus, broccoli, bell peppers and kiwi.

4. Vitamin A

This vitamin can be stored in your body, but because it’s used for so many things, you want to give your body a constant supply. It may improve your immune system, eye health and give you great skin and digestion.

It’s one of the reasons why low-fat diets are not ideal. It inhibits consumption of vitamin A because it’s found in fatty foods. A good source for this vitamin includes milk and eggs.

Beta-carotene can be converted to vitamin A, but you need to eat them at the same time as you do with healthy fats. So you may want to use it as an antioxidant instead. A few good beta-carotene foods include sweet potatoes, leafy greens and carrots.

The best source of vitamin A is cod liver oil. It is also high in omega-3s and vitamin D, which helps for immunity, improved brain function and helps to reduce inflammation.

5. Vitamin K

This is a fat-soluble vitamin that you don’t hear about often. It’s a shame too, because it helps you out in the long run. If you’re young, you want plenty of vitamin K if you don’t want your energy levels to go down when you’re older.

Vitamin K helps to prevent bone decay by stopping minerals from being lost, in addition to helping your body to regulate calcium. It also helps to reduce buildup in your cardiovascular system. This way your arteries will not harden.

If the calcium isn’t regulated, it can lead to health problems such as wrinkles due to the fact that it hurts the proteins on your skin. So it helps you to both look and feel good.

There’s also a vitamin K2, which comes from animal and fermented foods. K2 is more active than K1, which comes from plants. You can find K2 in sauerkraut, Swiss cheese, kefir, emmental cheese and other fermented milk products. With K2, liver, egg yolks, kidneys and grass-fed butter are also good.eggs/-vitamins_09

Natto, Japanese fermented soy can provide you with K2. There are plenty of supplements if you don’t want to eat it, so it’s a great way to get your intake of K with ease.

These are just a few of the vitamins you’ll need. As such, you may want to look into the others. With that said, how do you know if you’re vitamin deficient?

Lacking in Vitamins

You’re probably not going to get a true vitamin deficiency, which causes you to have no energy and extremely negative health problems. You’re not going to get scurvy, but you’re probably lacking in a daily intake. This is due to our poor diets of overly processed foods.

Some people just take a multivitamin, but the problem with those is the fact that they don’t absorb well for the most part. The best way to get the vitamins you need is from the foods listed above. Substitute a few in your diet, and keep adding them on. You’ll feel much better afterwards and may want to keep your diet because of it.

Overall, vitamins are something that everyone needs, yet everyone’s lacking in. However, if you look at the vitamins and find out where you can get them, you’re going to be on your way to having a healthy lifestyle, one that you won’t regret.