A Runner's Guide to Nutrition
Here are some simple rules for what you should and should not eat:
Rule #1: Eat seeds or foods made from seeds
This includes whole grains, many beans, and even tree nuts
Rule #2: Eat five different colored fruits and vegetables daily
Rule #3: Eat plant foods with their skins intact
Rule #4: Drink milk and eat milk products that come from animals
Whether from a cow, a goat, or even a reindeer, mammal milk (as opposed to soy milk) and other dairy products, like cheese, yogurt, and kefir, should be a part of every runner's diet. Sure, milk supplies calcium, and calcium builds strong bones, which is great for your running. But animal milk offers much more. Dairy supplies a runner's hardworking muscles with an ample amount of protein to help speed recovery.
Rule #5: Eat foods that come from cold water
Fish and other seafood provide a unique combination of nutrients important to runners. Most seafood is an excellent source of quality protein (you need about 50 percent more protein than your non-running friends). Runners should also note that the omega-3s in fish have anti-inflammatory capabilities, giving them the potential to counter exercise-induced muscle soreness.
Rule #6: Eat meat, poultry, or eggs from free-range or grass-fed animals
By eating lean meats, poultry, and eggs, along with dairy products, runners can easily meet their increased protein needs and take in crucial minerals that can be hard to get from non-animal sources.
Rule #7: Chocolate milk is a great post-workout recovery drink
Rule #8: Stay away from the following foods:
-Fried foods
-Soda and other drinks high in sugar
-Processed foods
-White and brown breads (whole grain is okay)
-Crackers, cookies, and cakes (again whole grain is okay)
-Oils and butter that contains trans-fat
Here are some simple rules for what you should and should not eat:
Rule #1: Eat seeds or foods made from seeds
This includes whole grains, many beans, and even tree nuts
Rule #2: Eat five different colored fruits and vegetables daily
Rule #3: Eat plant foods with their skins intact
Rule #4: Drink milk and eat milk products that come from animals
Whether from a cow, a goat, or even a reindeer, mammal milk (as opposed to soy milk) and other dairy products, like cheese, yogurt, and kefir, should be a part of every runner's diet. Sure, milk supplies calcium, and calcium builds strong bones, which is great for your running. But animal milk offers much more. Dairy supplies a runner's hardworking muscles with an ample amount of protein to help speed recovery.
Rule #5: Eat foods that come from cold water
Fish and other seafood provide a unique combination of nutrients important to runners. Most seafood is an excellent source of quality protein (you need about 50 percent more protein than your non-running friends). Runners should also note that the omega-3s in fish have anti-inflammatory capabilities, giving them the potential to counter exercise-induced muscle soreness.
Rule #6: Eat meat, poultry, or eggs from free-range or grass-fed animals
By eating lean meats, poultry, and eggs, along with dairy products, runners can easily meet their increased protein needs and take in crucial minerals that can be hard to get from non-animal sources.
Rule #7: Chocolate milk is a great post-workout recovery drink
Rule #8: Stay away from the following foods:
-Fried foods
-Soda and other drinks high in sugar
-Processed foods
-White and brown breads (whole grain is okay)
-Crackers, cookies, and cakes (again whole grain is okay)
-Oils and butter that contains trans-fat
