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Guest Author Bio: Andrew is the founder and CEO at Aim Workout. His enthusiasm for fitness and adventure has led him on several mountain biking, deep sea diving, and rock climbing journeys. He is also a trained Boxing instructor and an avid triathlete. As a passionate fitness professional, Andrew attributes most of his strength gains to the heavy duty power rack.

In order to enhance your running performance and fuel your body, you not only need to have sufficient energy, but also make use of that energy efficiently. To a large extent, energy comes from the food we eat. In short, our diet dictates our energy levels to a large extent–you can think of your diet as running fuel. Foods such as hamburgers, sandwiches contain unsaturated fats, trans fats and cause health problems. On the contrary, carbohydrates, vitamins, and minerals present in foods such as leafy vegetables, whole-grain nuts, grains provide the very large amount of energy, particularly required during long runs and races. With these foods, you can enhance your stamina and easily complete long races. Only by including these foods in your diet plan, can you avail wonderful results. But, you also need to make eating these kinds of foods your priority and fuel. What is also important apart from what you eat is when you eat. In this article, our main focus will be to discuss how to fuel your body for better running performance

Tips For Improving Running Performance and to Fuel Your Body

Eat Calorie Rich Foods as Running Fuel

More calories means more energy. So, by eating calorie rich foods, you can avail a high amount of energy. Cheese, peanuts, avocados, muffins and dried fruits are some foods that contain huge calories. 100 grams of peanut butter contains about 590 calories while 528 calories are found in 100 grams of chocolate-nut (1). Along with calories, minerals such as magnesium, potassium, and vitamins such as vitamin B6 are also present in banana chips. With these foods, you can meet the requirements of your body and give the sufficient running fuel it needs go farther and longer.

Maintain a Real Food Diet

You should eat a diet that contains high amounts of proteins, carbohydrates, fats, vitamins, and minerals. You should eat fresh fruits, whole-grain foods, green vegetables, raw foods, and herbs. In  particular, a diet rich in  organic foods is the most beneficial. Organic foods retain a lot of their nutrient content and provide several benefits that are required for enhanced running performance. If you stick to a real food diet, you’ll be surprised to see your bodies energy levels soar above normal.

Consume Better Foods During the Recovery Window

What you eat in the recovery window after your workouts can also have a huge impact on your body’s ability to heal and perform better. In order to hasten the recovery process, you should look to eat foods that contain proteins and glycemic carbohydrates. According to professionals, the 4:1 ratio of carbohydrates to protein is essential during the recovery window (2). Ultragen is among the best things for improving your recovery process. It contains around 120-30 calories. Moreover, you can also make your own recovery drink by mixing high quality whey protein powder with healthy fruits.

Consider Electrolytes

Electrolytes are compounds that contribute to the formation of ions in the body. These ions carry the charge and transfer electrical energy between different cells in the body. Ions specifically help in enhancing contractions and transmissions of nerve impulses. Electrolytes help in maintaining the cells, tissues and other fluids of the body. Electrolytes also help in maintaining muscular function, pH level, and the hydration rate. All these things are specifically required by runners. NACL (Sodium Chloride) is one of the most common electrolytes all around the world. For maintaining the electrolytes balance, you should look for the foods that contain chlorine, phosphatse, potassium, chlorine. Salmon, beans, as well as whole grain foods.

Eliminate Bad Eating Habits if You Want to Fuel Your Body Right

You should avoid eating foods that contain several preservatives, additives, toppings, etc. You should also avoid eating late in the night. Regulating your eating habits can go a long way in ensuring that you  feel energized and that your body has enough fuel to support your improves running performances. Limit your consumption of processed foods and choose natural, organic food sources as often as you can. The more you give your body the proper nourishment it needs, the better it’ll perform on the track.

Wrapping Up

By following some tips, you can fulfill the requirements of your body and avail success in running. First, you should always look for calorie-rich foods such as cheese, peanuts, chocolate muffins, avocadoes. Second, you should try to maintain a real food diet by consuming eggs, vegetables, herbs, organic foods, raw foods. Third, you must eat foods that contain mostly carbohydrates and proteins during your recovery process. Fourth, you should consume foods such as wild salmon, whole grains, and yogurt that contain ions and minerals, required for providing a high amount of electrical energy. Lastly, you should remove all bad eating habits such as late night snacking and consuming excess processed foods.

References

  1. http://www.fatsecret.co.in/calories-nutrition/generic/peanut-butter?portionid=52064&portionamount=100.000
  2. https://thefeed.com/blog/2016/05/21/fueling-recovery-window/

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