Diet for beginners

One of the most common questions asked by new runners is what to eat before, during, and after a run. Although everyone has different nutritional needs, some basic dietary guidelines are helpful for beginners.

Carbohydrates provide energy for athletes. Cars should account for about 60% to 65% of total calorie intake for most runners. Research has shown that carbs create energy quickly and have a long-lasting effect on the body compared to protein or fat.

Foods that provide effective carbohydrates for runners include: fruits, starchy tubers, rice, bread, noodles, vermicelli, pho...

Less processed whole grain foods will naturally retain many nutrients. For example, choosing whole grain bread will give you more nutrients, including B vitamins, fiber, zinc, iron, magnesium and manganese. Whole grains also contain fiber, which can help you feel fuller for longer.

Protein is used to generate energy and repair tissue damaged during exercise. In addition to being an essential nutrient, protein helps you feel fuller for longer, which will be helpful if you're trying to lose weight.

According to USDA guidelines, protein should make up about 10% to 35% of your daily intake. Athletes need more protein than sedentary people. Runners, especially long-distance runners, should consume 1.2 to 1.4 grams of protein per kilogram of body weight per day. Preference should be given to sources of protein that are low in fat and cholesterol, such as beans, eggs, fish, lean meat, poultry, and low-fat dairy products.

One egg meets about 12.6% of your daily protein needs, and the amino acids in eggs help with muscle repair and recovery. Eating two eggs a day provides about 10% to 30% of human vitamin needs, with the exception of vitamin C.

A high fat diet can cause you to gain weight quickly, try to make sure that fat makes up no more than 20% to 35% of the total diet. Try to eat foods low in saturated fat and cholesterol.

Foods like nuts, oils and cold-water fish provide essential fats as well as omega-3s that are essential for health and help prevent a number of diseases. The National Institutes of Health recommends 500 mg to 1,600 mg of omega-3 fatty acids per day (1,100 mg for women 18 years of age and older and 1,600 mg for adult men).

Runners don't get their energy from vitamins, but these micronutrients are still essential. Exercise can generate free radicals, which can damage cells, and vitamins C and E can neutralize these substances. Minerals are also of particular importance when running, including:

A diet rich in calcium is essential for runners to prevent osteoporosis and stress fractures. Good sources of calcium include low-fat dairy products, juices from dark leafy vegetables, beans, and eggs.

Helps deliver oxygen to cells. Without enough iron in your diet, you will feel weak and tired, especially when running.

Sodium and other electrolytes: Small amounts of sodium and other electrolytes are lost through sweat during exercise. Usually, electrolytes are compensated with a balanced diet. But if you find yourself craving salty foods, it could be your body's way of signaling to need more sodium. Try drinking a sports drink or eating some pre-workout cookies. Especially if running longer than 90 minutes, need to drink sports drinks or eat a little salt while running.

For the best energy, choose foods high in carbohydrates, low in fat, fiber, and protein. Some reference menus include: Bread with peanut butter, banana and an energy bar, cereal with a cup of milk, oatmeal with berries like strawberries, grapes, meat sandwich or whole wheat bread with cheese roof.

Usually people eat less during jogging. However, with long-distance running sessions, it is essential to eat halfway. Most of the energy supplied to the body comes from glycogen stored in the muscles. However, once these stores are depleted, the body will use the sugar stored in the blood and liver. If you run for 90 minutes or longer, you will need to consume carbohydrates to replace the lost glucose.

You'll need to replenish fluids as well as lost glucose, which is why sports drinks are often a popular choice. Sports drinks provide hydration, carbohydrates, sodium and potassium. Sports gels and chews can also be a good option. They usually provide carbohydrates in the form of quickly digestible sugars.

If you want to eat natural foods during your run, there are many options such as bananas, grapes, raisins, energy bars. Some athletes even choose high-sugar snacks like marshmallows or other candies. The key is to choose something gentle that has a high glycemic index.

Avoid foods that are difficult to chew and swallow during your run. You should also avoid spicy foods, dairy products, and foods high in fiber as they can cause stomach problems.

Depending on your weight gain or weight loss goals, choose what to eat after running. For example, choose lower-calorie varieties if you want to lose weight, or focus on higher-protein varieties if you're trying to build muscle.

A sensible post-run menu will include light, liquid, carbohydrate- and protein-rich snacks, such as bagels with nut butter, protein shakes, or Greek yogurt with a piece of fruit. If you don't have time for a meal, energy bars can provide a reasonable ratio of carbs to protein (aim for a 3:1 or 4:1) ratio.

Avoid high-fat, fried or greasy foods that are high in calories but low in nutritional value. You may feel hungry, but eating a lot of high-calorie fast food can deprive you of all the benefits of your running. Sugary soft drinks are also a not-so-healthy option.