Runner's Diet - The Dos and Don'ts of a Runner's Diet

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Some of us begin running and have the wrong concept of a good diet. Eating the wrong foods causes a variety of problems. The wrong foods sabotage weight loss plans. They also create performance problems.

It is important that you eat the right foods.

Here is a look at the dos and don'ts of a runner's diet.

Foods to Eat

As a runner what should you be eating? Keep these tips for a runner's diet in mind.

• DO make sure you eat plenty of carbs. You need carbohydrates to run. Don't eat empty carbs. Stick with options like whole grain breads, pastas, and other complex carbs. They give energy you'll need when running.

• DO eat some amount of fat. Although you may think fats are bad, you do need them when you're running. About 25% of your runner's diet should be healthy fats. Things like olive oil, avocados, and nuts. Almonds make great snacks and they include the healthy fats your body needs.

• DO get plenty of protein in your diet. Don't overdo the protein. It's important for building muscle and helps rebuild and repair muscles used for running.

  About 15% of your diet should be protein. One of the best foods that includes a lot of protein is eggs particularly egg whites. Egg yolks have a lot of cholesterol.

• DO add greens to your diet. Greens, such as spinach, butter leaf greens, mache, and curly endive, provide great phytonutrients that act as antioxidants. This helps you to avoid muscle damage which occurs when you're running.

• DO indulge in dark chocolate a couple times a week. Allow yourself a treat! Dark chocolate has many great health benefits. It can lower cholesterol, decrease inflammation and prevent blood clots from occurring. Antioxidants are also found in dark chocolate, which helps you, too.

Foods to Avoid

While there are a variety of foods you need to eat, there are some foods to avoid, too. Here are a few of the don'ts to remember when you are running.

• DON'T eat foods that are high in unhealthy fats. Foods that are fried and other unhealthy fats do not digest quickly. They just sit in your stomach. They aren't good for you and they slow you down.

• DON'T drink highly caffeinated drinks. Beverages that are high in caffeine can cause diarrhea or other stomach problems.

• DON'T eat a lot of dairy right before you run. These foods increase mucus and for many runners dairy causes gastrointestinal distress while running.

Your diet is important particularly if you enjoy running. By following the above dos and don'ts you'll enjoy your workouts more while improving performance.

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While there are a variety of foods you need to eat on a runner's diet, there are some foods to avoid too.