Nutrition Zone by Tanuja Sodhi

Diet Tips for the Running Damsels

Hey girls, optimize your run-training and make sure that you don't run low on your fuel tank again. Here are some diet guidelines to give your running prowess a booster dose!

  1. Nosh on complex carbs: Carbs are the body's primary source of fuel that the body burns while running. But too many carbs a day can set up home in your fat cells. Pick only slow carbs.
    Good food sources: Whole-grains like sorghum, pearl millet,  ragi, buckwheat, oatmeal; lentils, legumes, sweet potato, beans, peas, and most fruits.
  2. Pack the protein punch: Since protein is needed for the repair of wear and tear of tissues muscles and ligaments, runners need more protein to prevent them from burn-outs and injuries. Protein should form about 15% of your daily diet.
    Good food sources: Poultry, fish, sea food, eggs, low fat dairy, soy products, dried beans & lentils, nuts and seeds, etc.
  3. Fill your belly on different coloured fruits and vegetables: They supply the body with vitamins, minerals and the carbs needed to fuel your running.Eat these without peeling for maximum benefit. Incorporate all the essential colours like red, orange, yellow, blue, purple, green and white to pack the nutritional punch to your diet.
  4. Fit in good fats: Though a good diet should be low on fats, you do need good fats. While carbohydrates are the main energy source during short duration/lower intensity exercise, fats are the main source of energy during longer duration/higher intensity exercise. But remember, while protein & carbs have 4 calories per gram, fats have 9 calories per gram. So, eat good fats in moderation, but eat them for sure1
    Good food sources: Oils like olive,coconut oil, canola; nuts like almonds and walnuts; seeds like flaxseeds, chia, sesame and pumpkin; fatty fish like salmon, tuna and mackerel, etc.
  5. Water: Runners have bigger fluid needs than their sedentary counterparts.Perspiration while running leads to water loss, which in turn, may lead to overheating of the body or dehydration. So, drink enough water before, during, and after running. Drink at least 8-10 glasses of water through the day anyway.

So young ladies, lavish your daily diet with these handy tips, and add that extra bounce to your running shoes!