If you’re a runner, you know that proper eating is especially important for you. But with all the dietary fads going around lately, it can be hard to know which diet plan is right for you. If you are training for a race in particular, you need to make sure you’re getting the proper nutrition. Take a look at these dietary tips that you may need to hear!
The 16:8 Diet
A new diet that is very popular is the 16:8, which consists of eating all your meals in an average of 8 hours and fasting the other 16 hours. If you are looking to lose weight as part of your exercise routine, this diet will be a favorable one. Remember to perform your running routine during those 8 hours to achieve a proper recovery.
Plant-Based Diets
Veganism is trending, but remember that there are important nutrients that a vegan diet lacks. Some of these include iron and B12, which are essential for the body in order to produce energy. You can stop consuming processed meats and start eating organic meats as a good alternative for a completely vegan diet. Also, you can have a meat-free day, or add more plant protein to your diet, including beans, lentils, quinoa and chickpeas.
Adaptogens
Adaptogens can be used to improve mental performance and help fight mental issues such as anxiety and depression. It also helps fight fatigue. An adaptogen herb that has been shown to lower cortisol levels and reduce stress is ashwagandha. This herb can also increase energy levels and concentration.
Brain Foods
There are foods that support cognitive function, helping you to be strong mentally in your long-distance runs. These foods are rich in omega-3 (fish oil), and they are also anti-inflammatory and antioxidant.
Dairy-Free Milks
Plant-based milk has become more popular these days. You can get several options now, including almond, soy, rice, oat, coconut, cashew, hazelnut, hemp and pea milk. Plant milks do have health benefits, but have lower protein amount than cow’s milk. Because of this, they’re not a replacement for recovery.
On-the-Go Nutrition
Stop using beverages filled with synthetic additives and start consuming more natural options. These include things like peanut butter pots or eggs and spinach combos that are high in protein. You can also try natural brands like Tailwind.
Biohacking
Biohacking is nothing more than consuming a diet and supplements according to what your body needs and that will help you reduce your risk of getting sick. You can do this from your home, taking a gut microbiome test from atlasbiome.com and a thriva.co blood test to identify what your body really needs and adjust your nutrition according to your running performance.
Water
Sometimes staying hydrated can be difficult for many runners. Today, you can opt for infusing fruits and vegetables in water bottles. You can add many fruits and ingredients to make it more bearable. You can also try a “microdrink” like Waterdrop cubes, which you can add to your water along with other fruits and plants without the need to add sugar.
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