NUTRITION FOR RUNNERS T2E
I am good at exercising, but bad at eating. Does that sound familiar to you?
We should know that the most important part to be successful in our trainings and races is our nutrition. Food provides energy for our activities, and running is one of the activities that requires a large amount of energy.
Learning how much we should eat it’s not an easy task, but having a healthy diet plan according to our daily caloric needs will make everything possible.
Here is a list of what you can include in your diet 🙂 creating a WINNING food plan.
FRUITS: We should add lots of fruit in our diet as they are a perfect and natural source of vitamins, minerals, energy and fiber.
AVERAGE DAILY QUANTITY: 1 and a half cups or juice.
E.g.: Banana, blueberries, apples, raspberries and orange.
List of Fruits
Blueberries Raspberries Blackberries
Strawberries Watermelon Cantaloupe
Orange Grapefruit Apple
Cherries Grapes Kiwi
Mango Peach Pineapple
Banana Papaya Apricots
If we eat too little fruit, make sure is nutritionally the BeSt, like grapefruit, cantaloupe, banana and orange juice.
VEGETABLES: are vital for health, maintenance of our body and source of many nutrients, including potassium, fiber, folate (folic acid) and vitamins A, E and C.
AVERAGE DAILY QUANTITY: 2 and a half cups. Play and mix colors.
E.g. Peppers, carrots, mushrooms & spinach. (red, orange, white & green).
List of Vegetables
Kale Collard greens Spinach
Brussels Broccoli Asparagus
Tomatoes Peppers Squash
Chayote String beans Potatoes
Carrots Cucumbers Onions
Mushrooms Artichokes Watercress
If we don´t eat much fruit, you can compensate by eating more veggies.
CARBS: Main source of energy, carbs fuel our muscles, protect against needless muscular fatigue and source of fiber and B vitamins.
AVERAGE DAILY QUANTITY: 6 ounces (180 grams) of grain foods.
E.g. 1 ounce= 1 slice of bread (whole grain) or ½ cup of pasta or rice.
List of Carbs:
Amaranth Brown rice Whole-grain barley
Bulgur Millet Corn
Quinoa Sorghum Whole-grain corn
Pasta Triticale Oatmeal
Whole Rye Whole wheat Wild Rice
Couscous Cereal Beans
Sweet Potato Yams Bread
Tortilla Edamame Peas
PROTEINS:. Our body uses protein to build and repair tissues. They are an important building block of bones, muscles, cartilage, skin, and blood. Proteins will also help to maintain or to lose weight.
AVERAGE DAILY QUANTITY: Five 1-ounce equivalents. 1 ounce (30g) of meat = 1 egg or (125 ml).
E.g. 2 poached eggs, 1 chicken breast, (1 oz) tofu.
List of Proteins:
Tofu Turkey breast Sardines
Fish Eggs Greek yogurt
Clams Red meat Chicken
Tuna Cottage Cheese Protein Powder
Duck breast Goat Kefir
We need proteins to keep our metabolisms running and to let our muscles recover from our workouts.
HEALTHY FATS: We need adequate fat to support our metabolism, cell signaling, the health of various body tissues, immunity, hormone production, and the absorption of many nutrients.
AVERAGE DAILY QUANTITY: ** depends
E.g. 12 almonds , 10 olives, 1 spoon extra-virgin olive oil.
List of healthy fats:
Avocado Almonds Sunflower seeds
Extra-virgin oil Peanuts Hummus
Coconut milk Mozzarella Oaxaca cheese
Walnut Oil Almond butter Mayo
Pumpkin seeds Olives Chia Seeds
A well-nourished body will make us feel healthy (mind and body). It will also influence when it comes to getting good results in your workouts. In addition, we will release ENDORPHINS, having a great feeling of happiness after the effort.
ONE-DAY DIET T2E
8 Glasses of water
First thing in the morning : Green tea + ginger + lemon + honey. Access video -> Green Tea +g+l+h
Breakfast: Oatmeal: banana + blueberries + nuts: sustained energy and is perfect as a preexercise snack.
Snack: Premier protein+ kiwi
Lunch: Quinoa + fish + mushrooms + broccoli + 1 sp extra-virgin oil + sunflower seeds
Snack 2: carrots + hummus
Dinner: 2 corn tortillas + mozzarella cheese + turkey breast + cucumbers
Believe you can and you will be half way there!!!
TIME 2 EXERCISE
time2exercise.com -find a balance with a healthy lifestyle-
Ana Carolina Treviño MBA, Running, Fitness blogger, Health Coach
Do you have any questions or comments about YOUR Diet?
Contact me here and I will be more than happy to help you.