Runners need a nutrient dense diet, the perfect ratio of carb, protein and fats- before, during and after the training to perform better. The best part about a runner’s meal is, they can eat anything without over thinking about the calorie intake, but of course, the calories should come from healthy sources.
Runners always don’t need three major meals, specifically while training or before or after running in an event. Then the search for Snacks, small meals, smoothies starts. Trust me it’s not so easy to choose the best for you, yet easy to prepare, especially when it comes to making it nutrient dense.
Here are the best ingredients which satisfy the need of a best snack or smoothies for runners.
1. The fruit punch: Banana, strawberries, raspberries, blueberries, avocado, pineapple, oranges, pomegranate are few on top of the list. The antioxidants, flavones, bunch of various vitamins and minerals keeps you on track.
2. Dairy is essential: Plain yogurt, low-fat milk, cottage cheese to strengthen your bones and complete the protein needs of your body.
3. Don’t forget the greens: Spinach, cilantro, hummus, lettuce, curly endive, butter leaf all gives you the powerful phytonutrients.
4. Never ignore the cereal-protein ratio: Don’t forget that multigrain bread or bowl full of oats or muesli. Add a scoop of protein powder or peanut butter spread onto it. Make sure the ratio should be 3:1 or 4:1 depends on the training strength.
Now the query running back in your mind is, how to make the best combo of these ingredients? So here is the answer….
Sandwiches: Sandwich is the best handheld meal for anyone. The expertise required to make a sandwich is how well one knows the ingredients. Multigrain bread, lettuce/cabbage or spinach tossed with a little olive oil, Julian of cottage cheese, onion, carrots, and bell pepper with a spread or dip is the best example of a mindful yet instant recipe for a runner.
Shakes or Smoothies: Churn those banana and avocado pieces with cocoa or protein powder with a pinch of cinnamon powder together in a blender. You can add a small amount of maple syrup too. Enjoy this smoothie before or after a run to boost your energy levels
That bowl with ample of nutrients: Pour some low-fat milk in a bowl and add oats or muesli, top it up with some roasted nuts like almonds, walnuts and some berries of your choice. You can combine all these in a bowl of fresh yogurt too. Your nutritious dish is ready.
Rock n roll with a healthy wrap: Just like a healthy sandwich, you can rely on a veg or non-veg wrap to curb your little hunger pangs between the training or after a long run. Wrap filled with smoky chicken, salmon or egg, crunchy cabbage or lettuce, sauteed onions, carrots can be a perfect match for you.
PS Mix and match the ingredients and their nutritional value. Try any of the above options. You are all set to feel a new boost and get ready for a new run.