runners diet

Running a half marathon is not easy, because you have hours of demanding training runners diet. We follow a diet consisting of proteins , carbohydrates , healthy fats and water before and during the race.

Endurance athletes need more protein than inactive people runners diet. Protein is the building block of muscles and helps build and repair muscle damage that makes it an essential element of a pre and post workout meal . Lean proteins such as chicken , turkey , tofu , lentils and beans are healthy sources of protein are high in fat like red meat choice runners diet. Protein shakes and protein bars can be eaten , but with caution , because they contain a high amount of sugar and fat. A healthy percentage of the daily caloric intake for a cyclist is not greater than 30 percent of energy from protein sources runners diet.

A chicken breast has about 25 grams of protein and 8 grams of egg. Protein intake should be about 0.75 g of protein per kg body weight .
Carbohydrates are the source of the metabolism of the body for energy runners diet. Carbohydrates can be simple or complex . Simple carbohydrates , such as sports drinks and fruit are quick energy sources runners diet. They are easy to digest and provide the body the energy needed quickly. Complex carbohydrates are pasta , oats and other whole grains . They take longer to digest and give energy for a longer period of time runners diet. Brokers usually need two types of carbohydrates.

Simple carbohydrates should be consumed shortly before the workout or race . Riders must obtain at least 50 percent of your daily sources of complex carbohydrates calories runners diet. Processed junk food such as candy, cookies and sugary breakfast cereals may seem like a quick source of energy , but do not contain fiber that affects the digestive system enough to get most of the added nutrients runners diet.

There are fats that are considered healthy and which are unsaturated fats like olive oil , fish, nuts , seeds , avocados , soybeans , and sunflower oil . Saturated and trans fats are unhealthy fats and should be avoided runners diet. These fats are found in animal products like meat and dairy products. The bad fats should not exceed 10 percent of total daily calories one. When the race is over an hour , passengers depend on its healthy to give them energy and fuel your body fat. Runners start mile training session for a half marathon will receive 20 percent of their daily calories from fat .