By
Kiwilimón - 2018-10-16T09:18:32.455805Z
If you are a runner, you should consider that the diet you follow is important not only for maintaining good health but also for achieving optimal performance. Proper nutrition and hydration can enhance your training or race and also significantly influence how you feel, work, and think.
Maintaining a balanced diet for healthy runners should include these essential elements:
- Carbohydrates. Carbohydrates should make up 60 to 70% of your total caloric intake. Undoubtedly, carbohydrates are the best source of energy for athletes. Research has shown that for both quick and long-lasting energy, our bodies work more efficiently with carbohydrates than with proteins or fats. Whole grain pasta, steamed or boiled rice, fruits, vegetables, and whole grain breads are excellent sources of carbohydrates.
- Proteins. Proteins are somewhat used as energy and to repair damaged tissue during training. Proteins should account for 15% to 20% of your daily intake; runners, especially those doing long distances, should consume between 1 and 1.5 grams of protein per kilogram of body weight. Try to focus on protein sources that are low in fat and cholesterol, such as lean meats, fish, low-fat dairy, chicken, whole grains, and beans.
- Fats or lipids. A high-fat diet can quickly add pounds to your body, so aim for no more than 20% to 25% of your total diet to be lipids. Consume foods low in saturated fats and cholesterol. Foods like nuts, oils, and fatty fish or cold-water fish like sardines, salmon, trout, and herring provide essential fatty acids called Omega-3, which help reduce so-called bad cholesterol (LDL) and may help prevent certain diseases. Most experts recommend taking 3,000 mg of Omega-3 fatty acids daily; for example, one hundred grams of fresh salmon provide 5,175 mg, while trout provides 1,473 mg.
- Vitamins. Runners do not get energy from vitamins, but they are an important part of their diet. Exercise can produce compounds called free radicals, which can damage cells. Vitamins C, E, and A are antioxidants that can neutralize free radicals. Obtaining vitamins from food is preferable to vitamin supplements.
- Minerals. Calcium: A calcium-rich diet is essential for runners to prevent osteoporosis or stress fractures. Some good sources of calcium include low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs. Your goal should be between 1,000 to 1,300 mg of calcium per day.
- Iron. You need this nutrient to deliver oxygen to cells. If your diet is low in iron, you will feel tired and fatigued, especially when running. Men should take 8 mg of iron daily, while women need 18 mg. Some natural sources of iron include lean meats, dark leafy vegetables, nuts, and shrimp.
- Sodium and other electrolytes. Small amounts of sodium and other electrolytes are lost through sweat during exercise. Typically, electrolytes are replaced if you have a balanced diet. But if you find yourself craving salty foods, it may be your body asking for more sodium. Try having a sports drink or some salty crackers or pretzels after your routine.
Recommended Recipes for Runners
Be sure to consider these recommended recipes; they are great for your health, exercise, and, above all, they are easy and practical.

This is a delicious, nutritious, and easy-to-make salad; it is easy to transport and therefore ideal for taking it as lunch to work, school, or even a picnic. Try this delicious chicken salad on a bed of lettuce recipe!
See the full recipe.

Delicious and unmatched brown rice salad with vegetables. Try it and enjoy this creative salad with rice.
See the full recipe here.

To enjoy a fresh, natural, and nutritious salad, prepare this fruit salad recipe; the best is to use fresh fruit.
See the full recipe here.

A salad that has the ideal combination for any palate. In addition to being attractive to all the senses, starting with the sight, followed by a variety of smells, and ending with the different flavors of various leaves, the sweetness of the watermelon, the softness and contrast of cheeses, the crunchiness of the nuts, and bacon. You will enjoy it!
See the full recipe here.

Tomato and mozzarella cheese salad with basil. Delicious and fresh.
See the full recipe here.

This recipe is perfect for tasting at parties and gatherings. It is also ideal for filling canapés. The vinaigrette gives it a delicious flavor. If you have never tried fresh tuna loin, I invite you to do so; it is perfect.
See the full recipe here.

This salad is a typical French recipe but with a fusion twist with peaches. The goat cheese is browned in olive oil and placed on a bed of lettuce with peaches.
See the full recipe here.

A fresh cucumber and salmon salad presented to impress.
See the full recipe here.

Prepare a tasty and sweet apple salad with blueberries and enjoy all the antioxidants these fruits offer you.
See the full recipe here.

These little eggs are a very healthy snack alternative for your whole family as they are packed with protein. They are also a very good and delicious vegetarian option for everyone.
See the full recipe here.