What To Eat Before A Run | Pre-Run Nutrition

Prateek Mishra / 1 Comment / Nutrition, Running / March 28, 2024

Pre-run nutrition plays a pivotal role in the performance and endurance of every runner, serving as the foundation for optimal energy levels, muscle recovery, and overall well-being during long-distance endeavors. As athletes prepare to lace up their shoes and embark on their next run, understanding the importance of fueling their bodies with the right nutrients is paramount. In this comprehensive guide, we delve into the intricacies of pre-run nutrition, exploring the foods and strategies that can enhance performance, prevent digestive discomfort, and propel runners towards their fitness goals.

The Importance of Pre-Run Nutrition:

Consuming the right balance of macronutrients—carbohydrates, proteins, and fats—the night before a long run can help replenish glycogen stores, provide sustained energy, and support muscle repair and recovery. Here’s a breakdown of what to include in your pre-run meal:

Carbohydrates: Carbs are your body’s primary source of energy during exercise, making them a crucial component of your pre-run meal. Opt for complex carbohydrates such as pasta, potatoes, rice, and whole grains, which provide a steady release of energy without causing rapid spikes or crashes in blood sugar levels.

Proteins: Including a moderate amount of protein in your pre-run meal helps support muscle repair and growth. Lean protein sources like chicken, turkey, fish, eggs, tofu, or legumes can complement your carbohydrate intake and provide essential amino acids for optimal performance.

Healthy Fats: While carbohydrates are your main fuel source for endurance activities, incorporating small amounts of healthy fats into your pre-run meal can help provide a feeling of satiety and sustained energy. Choose sources like avocado, nuts, seeds, olive oil, or fatty fish to add flavor and nutritional value to your meal.

Example Pre-Run Meals:

Here are some balanced dinner ideas to fuel your long run the night before:

Baked potato topped with grilled chicken and steamed vegetables.
Whole wheat pasta with marinara sauce and lean ground turkey.
Quinoa salad with grilled salmon, mixed greens, and a drizzle of olive oil.
Brown rice stir-fry with tofu, mixed vegetables, and a light soy sauce.

Remember to listen to your body and choose foods that you enjoy and tolerate well. Experiment with different meal combinations to find what works best for you in terms of taste, digestion, and energy levels.

What to Avoid:

While certain foods can enhance your pre-run fueling, others may lead to digestive discomfort or energy crashes during your workout. Here are some foods to avoid the night before a long run:

High-Fiber Foods: While fiber is essential for digestive health, consuming large amounts of fiber-rich foods like beans, lentils, broccoli, or bran cereal the night before a run can cause bloating, gas, or diarrhea.

High-Fat Foods: Foods high in saturated or trans fats, such as fried foods, creamy sauces, or fatty cuts of meat, can sit heavy in your stomach and slow down digestion, leading to discomfort or sluggishness during your run.

Spicy or Acidic Foods: Spicy dishes, citrus fruits, tomatoes, or acidic sauces may irritate your stomach and increase the risk of heartburn or reflux during exercise. It’s best to steer clear of these foods before a long run to avoid any gastrointestinal issues.

Alcohol and Caffeine: While moderate amounts of alcohol or caffeine may not directly impact your performance, they can disrupt your sleep quality and hydration status, both of which are crucial for optimal athletic performance. Limit your intake of these beverages the night before a long run to ensure you’re well-rested and adequately hydrated.

Hydration Strategies:

In addition to fueling your body with the right foods, proper hydration is essential for optimal performance and recovery. Aim to drink plenty of fluids throughout the day leading up to your long run, focusing on water as your primary beverage choice.

If your run is scheduled for the morning, consider drinking a glass of water before bed and another one upon waking to kickstart hydration. During your run, aim to sip water or a sports drink every 15-20 minutes to replace fluid losses and maintain electrolyte balance.

Experiment and Adapt:

Ultimately, the key to effective pre-run nutrition is experimentation and adaptation. Pay attention to how different foods make you feel during your runs and adjust your meals accordingly. By fine-tuning your fueling strategy, you can optimize your performance and make the most of every mile.

Conclusion:

What you eat the night before a long run can significantly impact your energy levels, endurance, and overall performance. By focusing on balanced meals rich in complex carbohydrates, lean proteins, and healthy fats, you can fuel your body for success and minimize the risk of digestive discomfort during your workout. Remember to hydrate adequately and avoid foods that may cause gastrointestinal issues or sluggishness. With the right fueling strategy in place, you’ll be well-equipped to conquer those long runs and achieve your running goals.

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8 simple ways to reduce sugar intake

Prateek Mishra / Leave a Comment / Health, Nutrition / February 20, 2023

Sugar is one of the most commonly consumed substances in the modern diet. However, excessive sugar intake has been linked to a range of health problems, including weight gain, diabetes, and heart disease. Though there are several strategies to cut down your sugar intake but here are 8 simple ways to reduce sugar intake and fight sugar cravings.

1. Identify Hidden Sugars in Foods

One of the biggest challenges of reducing sugar intake is identifying the hidden sugars in processed foods. Manufacturers often use alternative names for sugar, such as corn syrup, fructose, or sucrose, which can make it difficult to determine the true sugar content of a food item.
To reduce sugar intake, it is important to read the nutrition labels of packaged foods carefully. Look for foods with a low sugar content, or choose products that are labeled “no added sugar.”

2. Eat More Whole Foods

Whole foods, such as fruits, vegetables, and whole grains, are naturally low in sugar and high in fiber, which can help to reduce sugar cravings. Eating a diet rich in whole foods can also help to reduce the risk of chronic diseases, such as diabetes and heart disease.
To incorporate more whole foods into your diet, try to include at least one fruit or vegetable with every meal. Swap processed foods for whole-grain options, such as brown rice, quinoa, or whole-wheat bread.

3. Substitute Sugar with Natural Sweeteners

Natural sweeteners, such as honey, maple syrup, or stevia, can be used to substitute sugar in recipes. These sweeteners are less refined than sugar and do not contain as many calories.
When using natural sweeteners, it is important to use them in moderation. While they are a healthier alternative to sugar, they can still contribute to weight gain if consumed in excess.

4. Drink More Water

Drinking more water can help to reduce sugar cravings by keeping the body hydrated. Dehydration can often be mistaken for hunger, which can lead to sugar cravings and overeating.
To increase water intake, carry a water bottle with you throughout the day, and aim to drink at least 8 cups of water per day.

5. Manage Stress Levels

Stress can trigger sugar cravings by causing the body to release the hormone cortisol. When cortisol levels are high, the body craves sugar and carbohydrates as a source of quick energy.
To manage stress levels, try to incorporate relaxation techniques into your daily routine, such as meditation, yoga, or deep breathing exercises. Taking a break to engage in a favorite hobby or spending time with loved ones can also help to reduce stress.

6. Get Enough Sleep

Sleep deprivation can also trigger sugar cravings by disrupting the body’s natural balance of hormones. When the body is sleep-deprived, it produces more ghrelin, a hormone that stimulates hunger, and less leptin, a hormone that suppresses appetite.
To combat sugar cravings, it is important to get enough sleep each night. Aim to get at least 7-8 hours of sleep each night, and establish a regular sleep routine to help the body regulate its sleep-wake cycle.

7. Exercise Regularly

Regular exercise can also help to reduce sugar cravings by releasing endorphins, which are natural mood-boosters. Exercise can also help to regulate blood sugar levels and reduce stress.
To reap the benefits of exercise, aim to engage in physical activity for at least 30 minutes each day. This can include walking, jogging, swimming, or taking a fitness class.

8. Practice Mindful Eating

Mindful eating involves paying close attention to the sensory experience of eating, including the taste, texture, and smell of food. By practicing mindful eating, you can increase your awareness of hunger and fullness, and reduce the likelihood of overeating.
To practice mindful eating, eliminate distractions during meals, such as television or cell phones.

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Red wine and resveratrol: Good for your heart?

Prateek Mishra / Leave a Comment / Health, Nutrition / February 5, 2023

Red wine has been a staple in many cultures and is often considered to have health benefits. The primary reason for this is its high concentration of polyphenols, specifically resveratrol, which is found in the skin of red grapes. However, it’s important to remember that excessive alcohol consumption can have negative effects on health.

Health Benefits Of Drinking Red Wine

Heart Health:
Resveratrol has been linked to improved cardiovascular health by reducing inflammation, increasing good cholesterol (HDL), and preventing blood clots. A moderate amount of red wine (one glass per day) is believed to have a positive effect on heart health.

Anti-aging:
Resveratrol has also been shown to have anti-aging properties, including improving lifespan and reducing oxidative stress.

Cancer Prevention:
Some studies have shown that resveratrol may have a protective effect against certain types of cancer, including breast and colon cancer.

Brain Health:
Resveratrol has been linked to improved brain function and a reduced risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

Caveats

Moderation is key:
While red wine may have health benefits, excessive alcohol consumption can have negative effects on health, including increasing the risk of liver disease, cancer, and heart disease.

Individual Responses:
The health effects of red wine can vary from person to person based on genetics, overall health, and other lifestyle factors.

Interactions with Medications:
Red wine can interact with certain medications, including anticoagulants, anti-anxiety medications, and painkillers. It’s important to consult with a doctor before consuming red wine if you’re taking any medications.

Red wine can have potential health benefits, especially for heart health, anti-aging, and cancer prevention. However, it’s crucial to consume it in moderation and to consider individual factors and potential interactions with medications. Always talk to a doctor before incorporating red wine into your diet.

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12 Healthy Foods High in Antioxidants

Prateek Mishra / Leave a Comment / Health, Nutrition / February 5, 2023

Antioxidants are compounds that help protect cells from damage caused by free radicals, which are unstable molecules that can harm cells and contribute to chronic diseases such as cancer, heart disease, and Alzheimer’s disease. Eating a diet high in antioxidants is important for maintaining good health and preventing disease. Here are 12 healthy foods that are high in antioxidants:

1. Berries
Berries, especially blueberries, are some of the most antioxidant-rich foods you can eat. They contain compounds called anthocyanins, which are responsible for their deep blue color and potent antioxidant properties.

2. Dark chocolate
Dark chocolate with a high percentage of cocoa solids contains antioxidants called flavonoids, which have been shown to improve heart health, reduce inflammation, and lower blood pressure.

3. Nuts and Seeds
Nuts and seeds, such as almonds, pecans, and pumpkin seeds, are high in antioxidants and healthy unsaturated fats. They also contain vitamin E, an antioxidant that helps protect cells from damage.

4. Leafy Greens
Leafy greens, such as spinach, kale, and collard greens, are high in antioxidants like vitamin C and beta-carotene. They also contain other nutrients, such as iron, calcium, and potassium, that are essential for good health.

5. Cruciferous Vegetables
Cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts, are high in antioxidants like glucosinolates, which have been shown to help prevent cancer.

6. Tomatoes
Tomatoes are high in antioxidants, including lycopene, which has been shown to help protect against heart disease and certain types of cancer.

7. Green Tea
Green tea is high in antioxidants called catechins, which have been shown to help protect against cancer and heart disease.

8. Sweet Potatoes
Sweet potatoes are high in antioxidants, including beta-carotene, which the body converts into vitamin A. Vitamin A is important for vision, immune function, and skin health.

9. Red Wine
Red wine contains antioxidants, such as resveratrol, which has been shown to help protect against heart disease and certain types of cancer. However, it is important to consume alcohol in moderation..

10. Pomegranates
Pomegranates are high in antioxidants, including polyphenols, which have been shown to help protect against heart disease and cancer.

11. Spices
Spices, such as turmeric, ginger, and cinnamon, are high in antioxidants and have been shown to have anti-inflammatory and anti-cancer properties.

12. Whole Grains
Whole grains, such as brown rice, quinoa, and whole-grain bread, are high in antioxidants and fiber, which can help reduce the risk of heart disease, type 2 diabetes, and certain types of cancer.

Incorporating a variety of these antioxidant-rich foods into your diet can help protect cells from damage and reduce the risk of chronic diseases. It’s important to eat a balanced diet that includes a variety of nutrient-rich foods to support overall health.

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What is Carb Loading and How Do You Carbo Load?

Nutritionist Sakshi Arora / 1 Comment / Health, Nutrition / July 26, 2022

Ask an endurance athlete, the most important nutrient to fuel them before their event, and most likely they are going to respond “Carbohydrates”. Carbohydrates are the primary source of fuel for the body during any physical activity that we do, and some of the carbohydrates that we eat are also stored as GLYCOGEN in liver and in muscles. And this muscle glycogen is used at the time of intense physical exercise to help an athlete increase endurance.

What is Carb Loading?

Carb Loading Or Carbohydrate Loading is a technique used by athletes to enable the body to store more than normal amounts of glycogen in the muscles. This practice helps to increase the endurance of the athlete at the time of the sports event i.e. to sustain the energy needed for an intense activity for a longer duration specially in sport requiring more than 90 minutes of intense activity like long distance marathons, triathlons, swimmers, cross country bike races etc.

During endurance exercise that exceeds 90 minutes, muscle glycogen stores become progressively lower. When they drop to critically low levels, high -intensity exercise cannot be maintained by the runner. In practical terms, the athlete is exhausted and must either stop exercising or drastically reduce the pace. Glycogen depletion may also be a gradual process, occurring over repeated days of heavy training, in which muscle glycogen breakdown exceeds its replacement.
There have been studies showing that how a high carbohydrate diet provided nearly maximal repletion of the muscle glycogen stores after strenuous training.

How much carbohydrate is recommended?

It is recommended that athletes with heavy training should consume a carbohydrate intake of 6-10 g/kg of body weight daily to prevent daily carbohydrate and glycogen depletion. Though the exact amount required depends on the athlete’s total energy expenditure, type of sport, gender, age , and environmental conditions. For example- a 70 kg athlete should consume around 350-700 gm carbohydrate daily.

How should you Carbo Load?

Carb loading can be done from 3-4 days to 7 days prior to the event or practice training. The 7 Day technique usually requires to reduce the intake of carbohydrates to 40-50% of caloric intake with heavy intensity training to deplete all the glycogen stores. This is followed by increasing the carbohydrate intake to 60-70% of caloric intake along with low physical training to ramp up the glycogen stores.

But the most effective technique known for well trained athletes is 3-4 days carb-loading technique. It involves the following steps:

1. Athlete take about 8-10 gms/kg body weight with low levels of exercise to maximize glycogen stores.
2. Duration and intensity of training is tapered down during this time to preserve the glycogen stores that you are creating.
3. A high fluid intake of 1 ml/ calorie consumed is essential simultaneously for successful carb loading.

Important points to remember while Carb Loading

Carb loading in some cases may lead to heart irregularities, altered blood sugar levels, digestive discomfort, lightheadedness, weakness, weight gain due to the water gain that is inside carbohydrates, therefore carb loading should be well tried and done by the athlete during training sessions.
Always check with your doctor before starting if you have a pre existing condition.
Ensure intake of good carbohydrates that also supply with vital vitamins and minerals like whole wheat, corn, bananas, fruits, oats, beans and legumes, milk, potatoes, yoghurt etc.
Be Sure to drink enough of “non caffeinated” liquids everyday week prior the event.
Eat at least 6-7 servings of fruits and vegetables each day to get a lot of your carbs as well as much needed vitamins and minerals.
Include a source of low fat protein at every meal.
Avoid Junk food , as they do not provide you with the right kind of carbohydrates you should be loading with. Only put nourishing foods in.

The Golden rule of sports Nutrition – nothing new on event day- also applies on carbohydrate loading.

Above information and advice is as per the general norms and guidelines, but if you are an athlete and planning to start carbohydrate loading or you want to maximize your performance for your event, always consult a certified or experienced Sports Nutritionist for a personalized nutrition guidance.

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Breaking the myth of high protein need for endurance of athletes

Prateek Mishra / Leave a Comment / Health, Nutrition / June 12, 2022

Endurance building is prime requisite of any athlete, no matter a beginner or a pro. It’s been promoted from years that if one is willing to maintain the hardship to sustain the challenges of a long run, they should focus on a diet high in protein. Is it really wise to focus on a high protein diet? Evidences shows it is actually does not make any sense to shift on a high protein diet to build the endurance. The World Health Organization also believes that humans should receive only 10 percent of calories from the protein sources to be healthy.

Study on Kenyan runners proves that athletes don’t need to shift on a high protein diet to perform better. The runners participated in the study got only 10 percent of their calories from protein. This study also demonstrates that most of the caloric needs fulfilled by the carbohydrate intake i.e. 76.5 percent.
It seems to be a myth only to rely on a protein rich diet, instead of that any runner should focus on the balance of energy. Here the basic guidelines regarding the micro distribution seems to be the best way to remain consistent and powerful.

Carbs: Backbone of a runner’s diet

A runner’s plate should have 50-65% carbohydrates, 10-35% protein and 20-35% unsaturated fats(be careful only unsaturated fats). Around 3500 to 4000 calories burnt by a runner on an average per day on a big event. Eating a big breakfast before an event or while training, is like filling the tank with enough of fuel, to get ready for a long run. Runners also need to maintain the interval between the event and the timing of pre meal, to allow the meal to digest well. To run for 25 miles a week, 340 gms carbs are required by a runner weighing 150 pounds. If the running is on a higher mileage, adding up 3.5 grams for each pound will definitely do great.

Quality and quantity both matters

A high-fat, low-carb diet resulted in reduced time-trial power on an average of 12 watts, in a group of mountain bikers, found in a study by Polish researchers in 2014.

It’s not only about the quantity of carbs, but the quality of carbs also has equal significance in meals. It is true that some carbs have more valuable than others. As the bodily stores of glycogen are limited, runners, bikers needs to replenish the deficiency by consuming carbs during the run.

It is crucial to search the divergence between high and low-quality sources of carbohydrates. Whole grains and dairy, starchy vegetables, fruits are rich quality carbohydrate sources. Whereas grains like white bread, pasta(regular), white rice and sweets considered to be low in quality.

The Final Word

Any runner should follow some rule of thumb, proved to be the best for the bests in the world:

1. The ratio of carbs to protein should be 3:1 or 4:1.
2. Prefer high-quality carb sources.
3. Protein intake should be normal to moderate.
4. Low or no portions of low-quality carbs.

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9 Proven Health Benefits of Dark Chocolate

Prateek Mishra / Leave a Comment / Health, Nutrition / May 22, 2022

Dark chocolate has recently been discovered to have a number of healthy benefits. The various health benefits of dark chocolate includes, alleviation of cardiovascular disease, protection against heart disease, stroke prevention, alleviation of hypertension (high blood pressure), regulation of blood sugar and insulin dependence, reduced risk of type II diabetes, antioxidant protection, relieve from cold and cough, increased immune function, reduced cancer risk, slowing aging, slowing the progression of AIDS, DNA repair and protection, alzheimer’s protection, relieve from premenstrual syndrome.

1. For blood sugar
Dark chocolate keeps blood vessels healthy and circulation unimpaired to protect against type II diabetes. The flavonoids in dark chocolate help in reducing insulin resistance by helping cells to function normally and regain the ability to use body’s insulin efficiently. Dark chocolate also has a low glycemic index which won’t cause huge spikes in blood sugar levels.

2. For brain
Dark chocolate increases blood flow to the brain as well as to the heart, so that it can help to improve cognitive function. Dark chocolate contains several chemical compounds that have a positive effect on the mood and cognitive health. Chocolate contains phenylethylamine that encourages brain to release endorphins and feel alert. Dark chocolate also contains caffeine, a mild stimulant. However, the caffeine content is much lesser than coffee and hence ingredients of chocolate are used in mood disorders.

3. For oral hygiene
Dark chocolate contains theobromine which lowers the risk of getting cavities in proper dental hygiene. Theobromine is a mild stimulant. Though it is not as strong as caffeine, however it helps to cure the cough by suppressing coughs.

4. As antioxidant
Dark chocolate is loaded with antioxidants. Antioxidants help against free radicals. Radicals are implicated in the aging process and may be a cause of cancer, so eating antioxidant rich foods like dark chocolate can protect the body from various types of cancer and slow down the signs of aging.

5. As vitamins and minerals
Dark chocolate contains various natural vitamins, minerals and nutrients that can support your health. Dark chocolate contains proteins, saturated fat, calories, various vitamins like vitamin B1, vitamin B2, vitamin B3, vitamin B9, vitamin K, calcium, dietary fiber, magnesium, phosphorous, manganese, selenium, iron, potassium, copper and zinc. The copper and potassium present in dark chocolate help prevent against stroke and cardiovascular diseases. The iron in chocolate protects against iron deficiency anemia and the magnesium in chocolate helps prevent type II diabetes, high blood pressure and heart disease.

6. In magnesium deficiency
Magnesium contained in cocoa has been shown to prevent and correct chronic magnesium deficiency. Low intakes of magnesium may be responsible for some cardiovascular alterations as well as renal, GI, neurological and muscular disorders. The use of cocoa to treat or prevent magnesium deficiency in humans has not been explored

7. For cardiovascular disease
Research suggests that the chocolate, cocoa and flavanols are used for the prevention of cardiovascular disease. Consumption of foods rich in flavanols are also associated with improved cardiovascular outcome. Dark chocolate may reduce the risk of atherosclerososis by thickening and hardening of the arteries and by restoring flexibility of the arteries and preventing white blood cells from sticking to the blood vessel walls.

8. For cardiometabolic disorder
In general the cardiometabolic disorders exert a burden on people. However, these are largely preventable. By systematic review and meta-analysis the cocoa products containing flavonol have a potential to prevent cardiometabolic disorders.

9. For endothelial and vascular function
A small amount of dark chocolate eaten daily for 18 weeks decreased systolic and diastolic blood pressure by a few mm Hg. Recent evidence suggests daily intake of at least 100 g of dark chocolate will associate in reductions in blood pressure.

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Magnesium for athletes: A miracle mineral or Hype?

Vijeta Goyal / Leave a Comment / Health, Nutrition / May 14, 2022

Despite being the 7th most abundant element in nature, many of us fall short of the optimal magnesium intake crucial for our well-being. But what does magnesium really do for our bodies, and what are its health benefits, especially for athletes? In this article, we’ll delve into the role of magnesium as a vital mineral and a cofactor in over 300 enzyme systems, influencing crucial biochemical reactions. From powering energy production to facilitating DNA and RNA synthesis, as well as supporting muscle and nerve function, discover the electrifying potential of magnesium as a key electrolyte in our bodily fluids, including blood.

Why is magnesium important?

Magnesium plays a role in more than 300 reactions within the body which makes it one of the most important minerals for human nutrition. A magnesium deficiency can lead to some very serious symptoms including the following:

High blood pressure
Cardiovascular disease
Liver and kidney damage
Additional nutritional deficiencies
Restless leg syndrome
Mood swings and behavioural problems
Insomnia or sleep disorders
Osteoporosis and bone damage
Recurrent bacterial or fungal infections
Dental disease
Muscle cramps and weakness

The benefits of magnesium for runners

Magnesium is needed by each and every cell in the human body for healthy and normal function. Magnesium helps to regulate many important functions such as muscle contraction, nerve function, blood pressure regulation, cardiac activity, hormonal balance, bone health, and the synthesis of proteins.
But The most critical role of magnesium is in the energy metabolism through the activation of ATPases, the enzymes needed to generate ATP (energy) for your body to utilise.
During exercise, the body metabolises ATP for energy. As ATP is broken down, the energy is released to maintain and hold the muscle contractions. When you workout for a prolonged period of time, the turnover rate for ATP metabolism is very high – your body is burning energy at a higher rate which means the body needs to produce energy at a higher rate as well. Magnesium deficiencies can significantly restrict your body’s capacity to produce and supply ATP which can lead to fatigue, muscle twitches, lethargy, and muscle cramps.
Running + magnesium deficiency can contribute to even more critical symptoms such as decreased bone mineral density, anaemia, and irregular heart rhythm.
Nutrients in their natural form (such as nutrients found in food sources) are more biologically valuable for the human body than synthetic supplements, though supplements can help if you are significantly magnesium-deficient.

Tips for Increasing Your Magnesium Intake

If you are a runner, you need to pay extra attention to your magnesium intake. Here is a list of foods rich in magnesium:

Recommended Dietary Allowances for adults:

Men: 400–420 mg/day
Women: 310–320 mg/day
Runners: 500-800 mg/day

Best magnesium-rich foods

Fruit & veg
•Spinach 79mg per 100g
•Green peas 33mg per 100g
• Avocados 29mg per 100g

Nuts
• Brazil nuts 350mg per 100g
• Cashew nuts 250mg per 100g
• Peanuts 160mg per 100g
• Walnuts 150mg per 100g

Seeds
• Pumpkin seeds 590mg per 100g
• Sesame seeds 350mg per 100g
• Sunflower seeds 325mg per 100g

Soya products
• Soybeans 280mg per 100g
• Tofu 60mg per 100g

Legumes
• Lentils 36mg per 100g
• Raw pinto beans 176mg per 100g

As the most abundant mineral in your body, magnesium is extremely important for healthy function but particularly important for people who regularly engage in strenuous exercise. If you are a runner and you want to maximise your performance, consider taking steps to increase your magnesium intake by following some of the tips provided above.

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Best snacks and smoothies for runners

Prateek Mishra / Leave a Comment / Nutrition / May 9, 2020

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.

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10 Best Superfoods for Runners

Prateek Mishra / 1 Comment / Nutrition, Running / May 6, 2020

Runners are among the toughest people on the planet. They train for long hours in sun, rain and in every worst climate possible and forge their bodies into metal. Waking up at demonic hours to testing themselves on the world’s toughest trails, they go to every length to prove their mettle. But no runner is born that strong.

Its the proper combination of right training and food that turns a human into an invincible runner. Therefore selecting the right foods is as important as choosing the right pair of shoes. So given below are some tested superfoods that deserve to be part of every runner’s diet.

1. OATMEAL
Oatmeal is a highly preferred food by runners as pre and post running meal because of its high carbohydrate content and aid in digestion. Also, oatmeal provides the runners with a steady stream of energy instead of spiking the blood sugar level at once and then a sudden crash in sugar level. Runners need a food that is consistent in supplying them with energy so that they don’t feel depleted of their energy reserve. Apart from having high soluble fiber content, it is a good source of protein and has a low glycemic index. Moreover, it is also a good source of getting antioxidants and required body minerals.

2. CHERRIES
There is no dilemma that cherries definitely belongs to list of superfoods as it among the most antioxidant-rich superfoods. That is why it is called the endurance superfood. If there is any food that can provide you with the most benefits then definitely it is cherries.Research has shown that Cherries have anti-inflammatory properties, hence it accelerates muscle recovery process. Cherry juice contains a high concentration of nutrients rich in anti-inflammatory properties and hence protects muscles from damage during the run.Therefore Cherry is a superfood that should be included in every runner’s diet.

3. WALNUTS
Great for bone health walnuts contains plant based Omega-3 fatty acids more than any other nut. Also, they are rich in Fiber, Vitamin B, antioxidants.The crunchy snack is known to increase HDL(good cholesterol) and decrease LDL. As our body naturally does not produce Omega-3 fatty acids, it is thus important to include foods like walnuts in our diet.

4. SWEET POTATOES
Sweet potatoes are packed with vitamin A. Vitamin A is a fat-soluble vitamin that is important for our immune system and also for good eyesight. So if you are planning to run a long marathon strong immunity to various environmental factors is very essential. Training for long hours daily puts our body’s immune system at stake, so it is important to include foods that can support our immune system. Hence sweet potatoes should be part of a runner’s diet. Also, Beta-carotene in sweet potatoes is helpful in protecting skin against UV rays of the sun. Most runners are exposed to UV rays for an excessively long period of time so Beta-carotene can come to their rescue by repairing cell damage due to long exposure to the sun.

5. BLACKBERRIES
The very good thing about blackberries is that they are low in calories and high in antioxidants. Full of vitamin C and vitamin K, they also contain a good amount of fiber. Vitamin K is highly essential for strong bones and these beautiful berries are full of it. So definitely a big thumbs up to these delicious berries.

6. CHIA SEEDS
With the high amount of fiber, calcium, protein, iron, omega-3 fatty acids chia seeds truly deserves the title of a superfood. Well, it doesn’t end here. these tiny black seeds have three times the number of antioxidants as compared to blueberries. If you are still looking for more then let me tell you chia seeds have amazing hydrophilic properties and can prolong hydration for a good period of time. Really chia seeds are a wonder of mother nature.

7. SALMON
Well, what can I say about this food? It is absolutely full of protein and omega-3 fatty acids. Due to its high content of omega-3 and protein, it is known for faster muscle repair and anti-inflammatory properties. Apart from this, salmon also contains vitamins B12 and B6. A regular consumption of salmon is known to good for the health of one’s heart.

8. BANANAS
This food is an essential favorite of every athlete and is an important part of almost every runner’s diet plan. Bananas are a good source of vitamin B6 and potassium. Bananas are light when it comes to eating and aid in digestion. Undoubtedly, bananas are good after a long session of tiring workout to refuel our body with electrolytes.

9. LEMON
Loaded with vitamin C, lemon also has thiamin and folate. Thiamin is important because it converts carbohydrates into energy. Lemon is also known to aid in digestion.

10. BROCCOLI
Broccoli is definitely difficult to eat but is great when it comes to nutritional properties. One big advantage of broccoli is that it contains a huge amount of potassium and potassium is very important for muscle growth and muscle recovery. Apart from having complex carbohydrates, broccoli also contains a good amount of fiber and vitamin C.

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