4 Essential Foods In Best Diet For Runners

Proper Diet For Runners

The food in our daily lives is a key factor that determines the health of our body. If you are an athlete, the foods  you consume will affect your athletic and physical performance.

It has often been said that feeding should be adequate in quantity and quality and is totally true, because foods will supply and reset the losses caused by exercises, at the same time favoring the feed and energy to the body and also the progress in performance


There are 4 essential nutrients in the runner diet, they are:
Almonds: Because of its high level of vitamin E with a strong antioxidant action are an excellent choice to counteract the stress of the effort and thus prevent muscle aches.


In addition , its high caloric value and protein with its fiber intake allows that with few units of dried fruit keeps appetite limit during workouts. In addition ,they are more than portables and this will allow you to transfer a handful to accompany training.


Oranges : Vitamin C itself of these fruits act as protector against disease by increasing the body's defenses and this citrus is an essential part of many healthy diets for all athletes. It also has cicatrizants effects which can help the muscles heal in case of injury.


Vitamin C increases the absorption of iron, an essential mineral for proper blood circulation, muscles oxygenation and preventing from famous disease: "anemia riders."


Yams: This vegetable is rich in carbohydrates with high quality energy for no fatigue in races . Also, if consumed roasted or baked , its glycemic index is lower and thus can use its contributions for a long time.


Contains antioxidants and essential minerals such as potassium and magnesium that the runner needs to replenish after the loss by perspiration and also work with proper muscle contraction.


Tuna : The large protein intake makes it an ideal healthy food for meeting the recommendations of proteins. Likewise , its content in omega 3 fatty acids provide healthy diet for your heart and prevent diseases fats.


So far we list four food that alone can not achieve great results. That is, to that in the feed there are no deficiencies, the ideal is a diet that includes variety of foods in proper amounts.


What we must note is the nutrients involved, because with them we can get a balanced diet if complemented with other foods. In the list we find antioxidants, minerals , vitamins, proteins , carbohydrates and quality fat.


If you look carefully ,are all the nutrients we need to live healthy and provide us with nutrition and health , therefore, a varied diet that includes almonds or other nuts , oranges and mixed fruit , tuna and animal products ,yams or another source of carbohydrates, is a key to athletic performance and  health of the runners be optimal.


There are no magic foods, therefore , believe that together with workout, the ideal is to maintain a healthy diet and adequate breaks to boost performance and make the most of each athlete.