Running is one of the oldest exercises and has been proven to be great for both health and body sculpting. Still, successful running is not possible without proper eating habits.
And the same goes for weight loss. Running alone may not lead to losing weight as quickly as you may like. The key lies in facilitating your run with the proper diet.
Read on to learn which foods will help achieve the best performance during your runs and get you in the shape of your dreams.
Runner’s Diet Basic Principles
If you’ve decided to become a runner, achieving the results you seek in your sprints and marathons and reaching your peak health and performance requires more than just training. You must also pay attention to your diet.
A healthy runner’s diet should include the following components:
– Water. Sufficient hydration is the #1 element of a runner’s diet. According to Human Kinetics, a decrease of just 2% of a person’s body weight leads to a tangible reduction in performance.
– Fruits and Vegetables. Fruits and vegetables are high in vitamins A and C, which are key to a runner’s nutrition and help the body re-energize and recover.
– Protein. Protein is one of the most important elements of a runner’s diet because it allows for muscle building. According to Tarnopolsky’s calculations, the amount of protein consumed by a runner should be up to 1.37g per kg daily.
– Healthy carbs. Carbohydrates are the first source of energy, but to avoid possible undesirable effects on your weight, you should choose quality slow carbs such as whole grains.
– Dietary fat. Fats are another source of energy when training at a lower intensity. According to the U.S. Department of Agriculture, less than 30% of calories should come from fats. The Dietary Guidelines for Americans recommends limiting saturated fats to less than 10% of total daily calories. Otherwise – you may risk your heart’s health.
By constructing your diet with these basic elements, you can be sure that you will support good health and improve your running.
Top 8 Foods for Runners’ Weight Loss Plan
One might suppose that losing or gaining weight or staying at the same weight depends on the difference between the calories consumed and the calories burned.
However, the amount of fat you burn during your runs depends on the foods you eat. And the same can be said about the speed and quality of your muscle recovery, metabolism, and the outcome of your training. The 80/20 rule proposes that the outcome of a run depends 80% on the runner’s diet plan and only 20% on training efforts.
So, if one of the main goals of your runs is to lose weight, add these products to your running weight loss plan:
1. Fruits and Vegetables. These products are a must in a runner’s diet and are irreplaceable for runners who want to lose weight. Aside from being nutrient-dense, fruits and vegetables are calorie-poor and low in sugar. Some vegetables, like the ones mentioned in the Eatingwell.com diet blog, are especially beneficial for weight loss, such as cabbage, cauliflower, and zucchini.
At the same time, not all vegetables are good for losing weight. Some vegetable products, such as juices and chips, are not helpful and even harmful for weight loss. You can get more details from this article.
2. Frozen berries. Berries are one of the richest sources of antioxidants necessary to balance the stress the body experiences from training, also called oxidative damage. Aside from this, berries are one of the most weight-loss-friendly sources of antioxidants since they have a low number of calories.
Frozen berries are even more advisable than their fresh equivalents. First of all, you can consume them in any season. Secondly, frozen berries are packed and sealed at their nutritional peak, making them more valuable for health.
3. Whole grains. If you regularly jog and want to lose weight, you should limit your carb-loading. That’s because, after being digested, your body stores carbs as glycogen in your liver and muscles. Glycogen is the primary fuel source for high-intensity training but is not as necessary for light running. Yes, such carbs as white bread, sweet cereals, cookies, pasta, etc., are known to facilitate weight gain, but you can replace them with healthy carbs for runners. For example, whole grains are a great energy source and have fiber that curbs overeating, facilitates healthy digestion, and promotes weight loss.
4. Nuts. Nuts have many calories, but they are highly recommended for runners who want to lose weight. Why? – Because nuts are rich in protein, unsaturated fat, and fiber. These elements help to remove inflammation and curb appetite. Thus, nuts help to lose weight. The only precaution is to avoid eating too many nuts – a handful per day is the optimal portion.
5. Avocado. This product is essential for runners’ diet plans. It contains potassium which helps runners’ performance, making it one of the best foods for runners. Those who want to lose weight should consider eating an avocado because it contains poly and monounsaturated fatty acids. Research published in the British Journal of Nutrition shows that higher intakes of these nutrients are linked with lower levels of abdominal fat and body mass indexes.
6. Eggs. Rich in free radical-fighting antioxidants and B vitamins, eggs are a source of the most easily absorbed protein. People who wish to lose weight need more protein throughout the day, and eggs are the best option due to their ability to be easily absorbed by the human body.
7. Plain Yogurt. Aside from improving immunity and building bones in a runner’s body, plain yogurt is beneficial for losing weight. It’s because plain yogurt can increase healthy bacteria in the intestines and thus, improve digestion, which is critical for preventing excessive weight gain.
8. Lean Beef. Aside from protein, this product is also rich in iron which is vital for runners. Iron provides oxygen to the muscles and is valuable for health. In terms of losing weight, lean beef is beneficial due to its high concentration of protein. The leaner the beef, the more valuable it is for weight loss. Ideally, beef should be 90% lean or even more.
Adding the above products to your running diet for weight loss will improve your physical shape and running performance.
The Homestretch
You should feel proud if you choose to run (not from your problems, but to support your health and conditioning). But running sprints or marathons cannot guarantee that you will get in the shape of your dreams—calorie intake vs. outtake and the proper diet are also extremely important.
The products mentioned in this article will give you critical nutrients for a runner’s body. So, add them to your diet plan, and remember a healthy balance of nutrients is necessary for a healthy lifestyle. It should include fruits and vegetables, healthy carbs, protein, dietary fat, and of course, enough water. Before you know it, you’ll see the body of your dreams reflecting in the mirror!
