Runners diet plan

If you run or jog three to six times per week for any length of time or distance - this is what you need to eat.

 

 

 

 

Pre-run

You will need lots of energy. Eat about 1.5 hours or more before your run. You want plenty of slow-burning carbohydrates, also known as low glycemic index (GI) carbs. These will allow you to use the slow-burning energy throughout your run.

You should consume between 300 and 600 calories before a run (this is highly variable depending upon your body and training intensity).

• Banana (contains potassium which regulates blood pressure)

• Oatmeal (contains carbohydrates, protein and fiber)

• Yoghurt and a handful of berries

• Low GI brown rice and vegies.

This provides you with slow-burning carbohydrates, as well as some healthy fat, to last you up to an hour or more.

Post-run

After your workout is recovery time. If you don’t eat the right foods, your body will take longer to recuperate, adapt and improve. Post workout, have a small portion of carbs, and a medium portion of fats and protein.

You’ll be using the healthy fats and small amount of carbs to replenish the sugars you lost while training.

• 20g salmon/chicken with low GI brown rice or salad

• Piece of fruit like a banana or apple

• Couple of eggs (or a protein shake)

• Unsalted natural mixed nuts.

• Hummus and wholegrain pitta (contains protien and fibre)

• High fibre/high protein cereal with milk/yoghurt

If you’re not into taking supplements, eggs are excellent post workout foods; they have the best quality of protein found in food, along with healthy cholesterol and fats.

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Photocredit: Thinkstock

 

 

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