Exercise and nutrition go hand in hand. Those who want to get in shape can exercise all they want, but will not reach their full potential until they get in the habit of eating foods that will give their bodies much needed nutrients and energy.
Overtime, a runner, whether he runs outside or on a treadmill, can become accustomed to running a great distance and for a long time. Without giving their bodies the proper building blocks for improvement, though, they would not be able to get better.
Some of the recommended foods for runners may surprise you. When thinking of healthy foods, peanut butter is not often on the top of the list.
It may not be on the top of the list, but peanut butter does contain fiber, which makes you feel full. So, if you eat peanut butter with another food item you will feel full faster and, therefore, eat fewer calories.
The calories in the peanut butter itself are more cost effective than other sources. You can spend more on other calorie sources, but peanut butter is just as good as the others and tastes good too.
Additionally, peanut butter does have some protein in it. The amount of protein in peanut butter is about half that of other sources, however, so you could not rely only on peanut butter to fuel your muscle growth.
Some brands of peanut butter do contain a certain amount of unhealthy fats. While the amount is not much, you may choose to purchase a natural peanut butter that does not contain as much unhealthy fat.
Now on to a less surprising part of a runner’s diet: water. Remaining hydrated while running is vitally important.
Consuming too little water before, during, and after a run can cause health problems. Twenty to thirty ounces is the recommended amount of water for a runner to consume while running.
However, danger can come not only from drinking too little, but also from drinking too much. Important bodily fluids can become diluted if a runner drinks over the recommended range.
As a general rule, drink as much as you can while running. Feeling thirsty means your body is already dehydrated.
Take every opportunity to drink throughout the race and after it. Observing this rule will keep your body properly hydrated.
Runners should also eat well before they go out running. It is important to have a diet that is high in calories.
Breads, pastas, and other such food groups contain a lot of calories. These calories will be a critical resource that will be used during a run.
A small amount of fat and of protein should also be part of a pre-run meal. The protein will help to build and repair muscle, while the fat will be used for energy.
The necessary amount of protein can be obtained by eating an egg at breakfast. Fat is present in many food items, and the proper amount of fat will be acquired simply by consuming the food.
Try to regulate the amount and types of food you eat right before running. Taking in too much protein and fat will deprive your body of the fuel it needs to run, and not all of the protein and fat you consume will be burned off when you run.
Be sure, however, not to exercise right after eating your meal. When you digest food, blood flow is directed towards your stomach.
Exercising directly after a meal will cause the flow of blood to be redirected. Without blood flow to the stomach, the unprocessed food will remain in your stomach.
This may not seem like that much of a problem, but there is a proper way in which the body digests food. Interrupting that process causes you to be unable to get all the beneficial nutrients from your meal.
Be prudent in what you eat and how much you eat, if you are going to exercise. Getting the proper amounts of nutrients in your diet is simply a matter of studying up on proper nutrition and following the guidelines.
With proper nutrition, your body will improve and you will feel better. By giving your body what it needs, you will be paving the way to a brighter healthier future for yourself. BOLA TANGKAS