While one would imagine that a healthy heart and good stamina shall suffice to be a successful runner, it is not enough. What is most important is – following a strict diet and making sure your health is the first priority to build good stamina and stay strong at heart.
No matter if it is building yourself from the beginning or recovering from an injury, a good diet is always at the crux of it. If you are aspiring to be a runner, food is not just food – food is fuel. Here are a few diet patterns and rules that can aid your dream of being a successful runner.
Proteins are key
A Kenyan run at the Dubai marathon (Source: AFP)
It is no news that protein is the primary supplier of energy to the body. It is simple, load your body with proteins, but then again, you mustn’t overdo it. 10-15 per cent of protein in the diet is a must if you are to be a strong runner. Protein becomes the primary source of energy as it works in producing cells in the body. To be on top of your game, you must eat plenty of almonds, sprouted grains, milk, dairy products, cashews, and fruits.
Vitamins and minerals
Vitamins and Minerals (Source: Collective Evolution)
For long runs, the body needs to have sufficient vitamins and minerals. It is easy to get fatigued after running for a long period of time. It is the vitamins and minerals in our body that can help with the production of necessary energy that will help you last through these runs. If you are a woman, take note, that you might need a lot more minerals as compared to male runners. Lack of blood usually results in anaemia, which is more common among women. In such cases, one must increase the intake of eggs, tomatoes, fruits, lemons, pulses, and fresh vegetables.
More carbs, more progress
Carbohydrates (Source: Nutrition Review)
Experts say that a lack of carbs in the body can quickly result in the introduction of laziness and weakness. Carbohydrates are the ones that are stored in the body in the form of glycogen. This glycogen is later converted into energy when you are at the gym or on a run. It comes in handy when the glycogen restores the energy that is usually lost during long runs. The diet must comprise of 50 to 55 per cent carbohydrates.
Keep a tab on calorie-count
Do not follow the myth that you need a low-calorie count to have a lean figure and be a fast runner. The figure and running pace can be achieved with hard work on the track. In fact, a runner needs calories to keep them going. According to USDA calorie count, approximately 2200 to 2400 calories for a female runner and 2800 to 3000 for a male runner are necessary.
