Food is fuel. Every runner knows that. Runners know that to get better they need to have the right fuel to power them and to improve on their performance. Runners need to load up on calories, proteins and carbohydrates. In fact, nutrition experts believe that if only runners will stick to whole and real foods there is no reason for them to buy those so-called energy drinks and bars at all. Aiming to get the essential nutrients is the key to boost every runner’s performance, the experts say.
Carbs are the Holy Grail of runners. But as nutrition experts underscore the importance of carbs it is important to note that it should be the good kind. Instead of gorging on pasta to get energy to run a race why not get the carbs through whole-grains. Black rice is one of the most nutritious kinds of rice compared to its distant cousins the white and brown ones. Black rice has a lot of anti-oxidant that helps the body ward off the effect of anxiety and stress by preventing the free radicals from causing oxidative stress that can hurt the cells in the body. Quinoa is another great source of carbohydrates and also plant-based protein that is important to build that muscle mass to extend the power and the endurance when running a long-distance race.
Fruits like oranges will help soothe the muscles especially if you are doing a lot of downhill running. Oranges have the ability to provide 100 percent of the daily requirement for vitamin C. In a recent study, vitamin C when taken two weeks prior to a competition helped alleviate the pain from muscle soreness. The herperidin in the oranges can also help normalize blood pressure levels and even help lower the bad cholesterol levels in the body. Orange zest is the best place to get a lot of herperidin and it is best to include it in some of the recipes.
Salmon is the king of fish when it comes to nutritional value. It is an excellent source of protein without the fear of increasing bad cholesterol levels. It is also a great source of Omega 3 fatty acids which helps the body fight inflammation. If you are an asthma sufferer you can run without much anxiety of running out of air as the inflammation response of the body is balanced with the intake of Omega 3 fatty acids. It is best to limit the intake of salmon to two servings per week due to possible mercury or PCB contamination.
If you are one of the many who will most likely to suffer from runner’s anxiety then it is time to put a lid on it by checking out some helpful tips on Calm Clinic Facebook account.