Nutrition for runners

Nutrition for runners, basic tips or snacking.

Porridge oats to start the day and before races.

You can trickle honey on if you like it, but I add a few berries, nuts or banana.

After training, water and a milk drink, maybe a banana.

When you get home, a quick omelette or scrambled egg on toast with beans.

Maybe also some plain yoghurt with honey , nuts and berries.

These go a long way to help a speedy recovery.

Many kinds of nuts, eaten in moderation, can provide many health benefits.

First among equals are almonds, pecans and walnuts, especially raw almonds that have no salt.

Technically, almonds are high in fat, but a handful a day are very good for you. The fats in almonds are mono-unsaturated, the same as in olive oil, and these fats help reduce heart disease. Studies have also shown that almonds, eaten in moderation, helps keep your weight down, which combined with running or an active exercise programme, can keep you healthy for a long time.

The greener the vegetables, the better for your body.

Broccoli is a great snack you can eat raw, or steamed. It lowers cholesterol, gets rid of toxins and is packed with vitamin D, vitamin A and vitamin K. If you're busy, you're better off packing raw broccoli florets in a bag, and eating them on the go. Avoid dipping sauces, as they are often loaded with fat and sugar.

Spinach, sprouts and similar greens : By eating spinach, you protect yourself against osteoporosis, heart disease, colon cancer, arthritis and other diseases.

Spinach has a delicate texture and jade green color that provides more nutrients than any other food. This is a great food to help get your metabolism to a speedy rate.

Avocados : Much like almonds, avocado contains monounsaturated fats which plump cell membranes enabling them to to work better with fat-burning hormones. Avocados boost your metabolism by protecting the energy-producing parts of your cells from free radical damage.

Other good veg are Kale, carrots, onions and beetroot.

Salads; lettuce, cress, celery, tomatoes

Plain yogurt has many benefits.

It's probiotic, which means that it's filled with 'good' bacteria, also known as 'live cultures' that can help relieve digestive problems. Yogurt is also a high-protein, low fat food, perfect for maintaining a healthy diet.

In addition, yogurt is low in calories, but be careful about the sugar content of some flavored yogurts. You're better off buying non-sweet yogurt and using honey to make it sweet.

Fish : Tuna is packed with vitamin B3, vitamin B12 and protein.

It's a lean, delicious food that is also low in fat. Tuna is loaded with omega-3 fatty acids that have huge antioxidant benefits. The best kind of tuna is albacore tuna, which is pure white tuna with no mixture of other tuna species. For snacking, you can eat tuna straight out of a can, mix with brown rice or sprinkle over a healthy salad.

Cheese : eat cottage cheese to stay healthy.

It's high in protein, calcium (for bone strength), magnesium, potassium and zinc. Cottage cheese is also a low-carb food that helps regulate blood sugar, improves digestion and is rich in antioxidants.

You can eat cottage cheese by itself as a snack, or add it to a salad or egg-white omelette. Studies have shown cheese contains butyric acid. This compound is linked to reduced obesity, reduced hunger and higher metabolism. It is shown that consuming natural cheese with whole-grain bread has boosted metabolism nearly 50% than processed cheese and white bread.

Berries : Blueberries are a superfood that you can enjoy anytime.

They are one of the highest antioxidant-containing fruits in the world, blackcurrants are even higher, also strawberries and raspberries are good.

You can eat them raw, in smoothies or in yogurt. Studies have shown that eating blueberries after a session or run can help your muscles recover much quicker because antioxidants help promote healing. Blueberries are also packed with vitamin K, vitamin C and fiber.

Eggs : Egg Whites are a great source of Leucine, an amino acid used for weight loss. This amino acid kick starts your metabolism as it raises your base metabolic rate and boosts your weight loss. Be careful when consuming egg whites and avoid eating it raw. There are serious health risks associated to raw egg whites - take the time to cook it and see the health benefits kick in.

Drinks, Water : While water isn't necessarily a "snack," it is a required part of your everyday eating habits. Studies found that drinking water increases your metabolic rate by 30% in healthy men and women. It also fills you up naturally which lowers your cravings for other foods.

Milk , cow's milk does not suit everyone intestinally, but almond and soya milk are also good, particularly for recovery after training.

Whey : is an ideal snack for boosting metabolism.

It is quickly digested and can help boost enough to burn an extra 150 to 200 calories per day. Add some whey into a protein smoothie or make your own version of ice cream with it added in.

This is guaranteed to boost your metabolism fast!

Oatmeal :

To jumpstart your metabolism, eat oatmeal in moderation for breakfast.

Oatmeal is rich in fat soluble fiber which requires a lot of energy to break down.

This helps boost your metabolism as it also decreases your cholesterol levels and reduces your risk of heart disease.

Meat : Lamb, pork and beef, good quality meat, and not processed.

I am not adversed to some fat levels in good quality meat, as it is still a great slow release energy source as opposed to gluten foods, grains and starchy foods which make you glycogen reliant, which is quicker and short term release.

Metabolism is affected by multiple factors out of your control - however, increasing your muscle mass allows you to burn more calories (increases your metabolic rate). Muscle tissue requires protein and exercise - by eating protein, in moderation, you can repair traumas and micro tears and build muscle mass therefore enhancing your metabolism.

Seeds for runners : Once treasured by ancient warriors for their athletic-boosting powers, seeds contain essential nutrients runners need for optimal performance, yet are often lacking in our daily diets.

SESAME; Used frequently in many cooking styles, sesame seeds are anything but common. One-quarter cup delivers about 28 percent of your daily calcium needs, 24 percent iron, 35 percent copper, and 25 percent magnesium. Use raw or lightly toasted seeds (the pale or black variety) to make a crust for baked or sauteed fish or chicken.

PUMPKIN; One 160-calorie ounce contains 40 percent of the RDV for magnesium. Without enough of this mineral, studies show muscle weakness can result, especially during periods of heavy training, helps avoid calf cramps. Add toasted seeds (see "Handle with Care," below) to salads, coleslaw, or steamed vegetables.

CHIA; Although the research is sparse, many runners are using these round black specks to help them power through long sessions and runs. What's known for sure is that they're high in omega-3 fatty acids, which have a positive impact on cholesterol.

One serving provides soluble fibre, which aids in appetite control. Soak two tablespoons in water for 15 to 30 minutes, until the water is absorbed. Stir the mixture into your water or sport drink before (or during) a long run.

SUNFLOWER; Shelled sunflowers are a good source of both copper and selenium, which help protect your muscles. You also get 80 percent of the RDV of vitamin E, a heart-healthy antioxidant. You can use a coffee grinder to blend seeds into a spread for bread or crackers.

FLAXSEED; Just one ounce supplies more than 100 percent of your daily dose of omega-3 fatty acids and about 10 times more lignans (both of which help cut the risk of heart disease) than any other seed or vegetable. Look for milled flaxseed (or grind your own); whole seeds are edible, but your body won't absorb the nutrients. Add 2 tablespoons to pancake batter; sprinkle into oatmeal.

Handle with Care and Treat seeds right to get the most nutrients.

Make a trail mix using fruit and nuts.

You can snack with them or use to sprinkle on oatmeal to make muesli.

And Aldi have a range of reasonably priced nuts, seeds and fruit mixes.

You can buy raw seeds so you can control the toasting temperature; high temps used at some commercial plants can destroy some nutrients.

You can toast seeds to bring out their flavour:

Roast at 375° F, stirring often to prevent burning, until golden brown.

Store in an airtight container out of sunlight and refrigerate seeds you aren't able to use within two months.

Not very comprehensive, but gives a flavour what should be eaten.

N.B. Later I will write up some daily plans or menus

Dave Rodgers 2015