The rich red in pomegranate comes from anthocyanins, the deep red in tomatoes comes from lycopene, and the bright orange in sweet potatoes comes from beta-carotene. GET 18 HIGH PROTEIN BREAKFAST RECIPES. I had no idea what a healthy diet for a runner should look like. Combine in blender and process on high until smooth. There do not appear to. Being naturally skinny, I never had to worry about eating crappy food because I never gained an ounce. Sarah Collins Sarah Collins has a Bachelor of Arts in journalism from Penn State-University Park and formal education in fitness and diet plan for vegetarian runners.
A healthy diet will significantly influence your marathon training and race-day performance. An adequate diet in terms of quantity and quality, before, during and after, training and competition, will maximize results for marathon runners. The following 4 steps will help marathon runners develop a diet that will maximize their performance. More Step 2 diet plan for vegetarian runners Training.
Marathon runners need to plan for increased nutrition requirements during training. The training diet holds the most potential for improving your marathon performance. More Step 3 — Competition. Marathon runners need to develop their vgetarian diet strategy for competition. This is when you will implement the diet plan that you have practiced in training. Be aware of special diet issues for marathon runners in order to make decisions vegetzrian maximize performance.
Provides the superior fuel source for muscles during physical exercise. Carbohydrate is stored in limited amounts only and needs to be continually replenished. To learn more about carbohydrate and carbo-loading click here Fibre. Helps keep bowels regular and can help reduce blood cholesterol. Marathon runners may need to decrease fibre pre-competition to prevent gut problems. Essential in the growth and repair of all body tissues, including muscle and bone; hormone and enzyme production; optimal immune function.
Protein is also a minor source of energy. To learn more about protein click here Fat. Provides the most concentrated and largest source of energy. Fat provides most of the energy for daily activity. Required for normal growth and healthy skin, production of certain hormones, structural component of body cells, supply of fat-soluble vitamins A, D, E and K. To learn more about fat click here Water.
Lpan dehydration, helps cool the body and acts as a transport medium. Stored in the body in limited amounts. To read more about water, sports drinks and other fluids click here Vitamin B Complex. Involved in carbohydrate, protein and fat metabolism. B12 and folate are required for red blood cell production. An antioxidant that helps prevent cell damage caused by free radicals.
Free radicals are substances that cause cell damage. As a result of greater oxygen uptake athletes have higher levels of free radicals. Required for the formation of haemoglobin and myoglobin, the oxygen-carrying components of red blood cells and muscle cells respectively. Diet plan for vegetarian runners for energy reactions to take place. To learn more about iron. Required to build and maintain strong bones and teeth, essential for muscle function, blood clotting flr nerve transmission.
To learn vvegetarian about calcium click here Zinc. Essential for normal growth, reproduction, immune system function and energy production in muscle cells. Eat a variety of food from each of the four major food runnsrs each day breads and cereals; vegetables and fruits; milk, dairy products and milk substitutes, especially low-fat varieties; lean meats, poultry, fish, eggs, nuts and meat substitutes like lentils, chickpeas, soy beans and other beans.
Prepare meals with minimal added fat especially saturated fat and salt. To read more about salt click here Choose pre-prepared foods, diet plan for vegetarian runners and snacks that are low in fat especially saturated fat and salt. To learn more about fat click here Maintain a healthy body weight by regular physical activity which should not be a problem for marathon runners! To read more on diet plan for vegetarian runners management for marathon runners click here Drink plenty of fluids each plzn.
To read more on fluids click here If drinking alcohol do so in moderation. To learn how alcohol can affect your athletic performance click here Remember that the above are general nutrition guidelines that provide the foundation for a healthy diet. As a marathon runners you need to get your basic diet right before you begin to work on your training and competition diet. You as a marathon runner should eat a wide variety from each of the food groups breads and cereals; vegetables and fruits; milk, dairy products and milk substitutes; lean meats, poultry, fish, eggs, nuts; fluids to ensure you get the nutrients your body needs.
What Vegan Athletes EAT
May 31, · Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she. Endurance Sports Nutrition. In addition to training, marathon runners must also focus on their diet. A healthy diet will significantly influence your marathon. You are here: Home / Diet / The Power of Diet for Runners: How to Eat for Endurance and Lose Weight Effortlessly.