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Nutrition

The 10 Best Salads for Runners
Nutrition

The 10 Best Salads for Runners

By Kiwilimón - 2018-10-16T09:18:16.811327Z
One of the main benefits of eating is that food provides us with energy for our activities, and running is one of the sports that requires the most energy compared to others. Therefore, if you practice running, it is very important to know how much you should eat and which nutrients are most necessary. You have probably heard of ATP (Adenosine Triphosphate), which is an energy molecule that we use in the body for many activities. The problem is that ATP reserves are very limited for a run, lasting only a few seconds; thus, the body begins to use nutrient stores, mainly carbohydrates and fats, to reach the finish line. When you run, your muscles use a mix of fats and carbohydrates to produce ATP, but as the exercise becomes more intense, the energy source increasingly depends on carbohydrates, and the big issue is that we have limited reserves of them (in the muscles and liver). Furthermore, replenishing those depleted reserves after each training session is not an easy task; it requires hours and even days, especially if you run and do multiple sessions a day. On the other hand, the muscles that were involved in the exercise also need to repair or adapt to the workload. This is where proteins come into play. All of this may seem very complex, but it is not far from reality. In fact, with a balanced diet that meets your caloric needs, all of this is possible. While it is advisable to consult a nutrition specialist, there are some general recommendations you can follow:
  • Include plenty of fruits in your daily diet, as they are an excellent source of vitamins, minerals, energy, and fiber.
  • Consume high-quality proteins such as milk, chicken, fish, and red meats.
  • Make sure to consume an adequate amount of complex carbohydrates such as rice, pasta, and tubers.
  • Eliminate the consumption of fried foods.
  • Remember that nuts like peanuts, hazelnuts, and almonds are very good.
  • Don’t train without having breakfast! Consume easily digestible foods like fruit juice, cookies, or bread with jam.

Salad Recipes

As part of the diet that a runner should follow, salads are included, and we want to recommend 10 very good and healthy salad recipes for those who choose the sport of running. Take note. chicken salad recipe on a bed of lettuce This is a delicious, nutritious, and easy-to-make salad; it is easy to transport and therefore ideal for taking as lunch to work, school, or even on a picnic day. Try this delicious chicken salad on a bed of lettuce! See the full recipe. brown rice salad recipe with vegetables Delicious and unmatched brown rice salad with vegetables. Try it and enjoy this creative salad with rice. See the full recipe here. fruit salad recipe To enjoy a fresh, natural, and nutritious salad, prepare this fruit salad recipe; the best thing is to use fresh fruit. See the full recipe here. watermelon salad recipe with cheeses and bacon A salad that has the ideal combination for any palate. Besides being attractive to all senses, starting with the sight, followed by a variety of smells, and finishing with the different flavors of various greens, the sweetness of the watermelon, the softness and contrast of cheeses, and the crunchiness of nuts and bacon. You will enjoy it! See the full recipe here. caprese salad recipe Tomato and mozzarella cheese salad with basil. Tasty and fresh. See the full recipe here. fresh tuna salad recipe This recipe is ideal for tasting at parties and gatherings. It is also perfect 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. salad recipe with goat cheese and peaches This salad is a typical French recipe but with a fusion touch using peaches. The goat cheese is browned in olive oil and placed on a bed of greens with peaches. See the full recipe here. cucumber and salmon salad recipe A fresh cucumber and salmon salad with a plating that will impress. See the full recipe here. apple and blueberry salad recipe Prepare a tasty and sweet apple salad with blueberries and enjoy all the antioxidants that these fruits offer you. See the full recipe here. Mexican-style tuna eggs recipe 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.