The best foods for joggers
Running has become one of the favorite sports of Brazilian women. In addition to burning a lot of calories and keeping your body fit, the practice relieves the stress and anxiety of everyday life with the bonus that it can be performed for free on city park tracks. And because this activity requires energy, it's important to have a balanced diet with the right options to keep your peak and health up to date.
Runners know that food must also function as a fuel, and to keep energy high, calories and carbohydrates are essential. However, these nutrients should be well chosen and those found in whole foods are the best.
Protein is also indispensable in the diet of the jogger. However, protein bars and gels or fatty meats are certainly not the best options. Davis University of California sports nutrition director Liz Applegate warned in a Huffington Post article that runners should pay more attention to food in its natural, non-industrialized form. Check out the top options recommended by the experts.
Whole grains and cereals
Carbohydrates are essential in the diet of those who work out and run. However, they must be of quality, ie integral. Rather than having it seen on a pasta dish to ensure the energy for a race, nutrition expert Liz Applegate recommends black rice, which is more nutritious than usual, and a great source of fiber, antioxidants, vitamins and having a good percentage of protein.
Quinoa is also highly recommended because, in addition to providing whole carbohydrates, quinoa is a complete protein as it contains all nine essential amino acids. Whole grain breads and pastas enriched with oat, rye, flaxseed and sunflower seed fibers are also part of nutritionists' indications as they provide energy and contribute to the proper functioning of the body.
Lean meat
Although vegetarianism is on the rise today, meat is undeniably a great source of protein, which accelerates recovery and muscle growth. However, it is worth mentioning that the best options are lean beef, great sources of iron, nutrient that increases energy. Chicken is also a great source of protein: it contains less iron, but it has zinc and vitamin B, which are good nutrients for muscle recovery.
eggs
When it comes to protein, eggs reign absolute. In addition, eggs contain other important nutrients such as choline, which plays an important role in a neurotransmitter in the brain needed for body movements. Choline has also been linked as a reducer of inflammation and for boosting the mood.
Yogurt
In addition to being rich in calcium, yogurt's greatest benefit to runners is the good bacteria contained in it, which help keep the intestines in order and, consequently, the mood is greatly improved. Choose low-fat yoghurts, adding fresh fruits and some honey.
Almonds and Walnuts
Healthy fat sources, oilseeds, such as almonds and walnuts, are great options for those who eat snacks. Almonds still have the benefit of a significant dose of vitamin E, important for boosting immunity.
Bananas
Bananas are loaded with potassium and vitamins C and B6, which offer a good advantage over sports drinks when it comes to increasing performance and electrolyte balance. Raisins have similar powers and do not weigh in the stomach of runners. A tip from nutrition expert Liz Applegate is to freeze the bananas and beat the blender with skim milk for a tasty, nutritious and consistent smoothie.
Sweet potato
One of the carbohydrate sources most loved by fitness people is sweet potato. Nutritionists recommend eating boiled and shelled. However, it may also be taken in puree form or in other preparations.
In addition to potassium and fiber, sweet potato is rich in antioxidants and contains low-glycemic complex carbohydrates that, slowly digested and absorbed, little stimulate insulin release, reducing the risk of diabetes and obesity as it helps control appetite. .
Salmon
Fish is an excellent source of protein and omega 3 fats. And salmon is a great choice for ensuring these nutrients. In addition, salmon is a rich source of vitamin D, important for immunity and well-being.
Green leaves
Nutritionist Liz Applegate mainly recommends cabbage. This vegetable has folate, an important vitamin B for circulation, as well as antioxidants, fiber, calcium, iron and vitamins A, C and K. In addition to the preparation that can be combined with other dark green leaves, you can enjoy the numerous recipes of Green juice with kale that are making success among people who are eyeing health.
Liquids
Although not exactly food, liquids are key to keeping hydration and mood high. But remember: water is always the best option.
