Products For Runners

Ivan Red Jr. Author: Ivan Red Jr. Time for reading: ~5 minutes Last Updated: October 15, 2022
Products For Runners

Food for runners isn't just oatmeal and bananas. This is a healthy and varied menu, compiled with the aim of optimal consumption of substances necessary for the body at the right time. When a runner wants to maintain muscle tone, speed up the recovery process and saturate the body with useful trace elements and salts, speed up metabolism, burn fat and increase endurance, he can enrich

Superfoods. Recently, this word is found everywhere and everywhere. As we know, superfoods are natural, healthy dietary supplements that serve our health and beauty. These are roots, seeds, fruits and berries, rich in substances that are extremely useful for our body, or completely unique in their properties. Some common products also fall into this list. There is a line of products that are especially useful for runners - they optimize metabolic processes in the body, have a tonic effect on muscles, restorative and adaptive properties.

Food for runners isn't just oatmeal and bananas. This is a healthy and varied menu, compiled with the aim of optimal consumption of substances necessary for the body at the right time. When a runner wants to maintain muscle tone, speed up the recovery process and saturate the body with useful trace elements and salts, speed up metabolism, burn fat and increase endurance, he can choose two ways. The first is to turn to sports supplements, powders and shakes, which will still be useless without a proper diet. The second is to enrich your diet with some fairly simple products that can be found in regular stores and markets, but which are no less useful for runners than special sports supplements.

 

Read about the peculiarities of athletes' nutrition here - http://harchi.info/articles/osoblyvosti-harchuvannya-sportsmeniv.

And the article will tell about the types of sports supplements - http://harchi.info/articles/sportyvni-dobavky-vydy-ta-pryznachennya.

Honey

In addition to nutritious sugars, honey contains copper, iron, potassium, cobalt, manganese, vitamins B3, B1, H, K, E, C, folacin, carotene - a multivitamin complex that will ensure quick recovery after training, and is also useful for blood formation and bone growth. Honey has a bactericidal, stimulating effect, promotes the removal of toxins from the body, is effective in diseases of the digestive tract (it is successfully used in the treatment of stomach ulcers), nervous and cardiovascular systems. A useful combination for recovery after  running is honey with walnuts. They are rich in amino acids, vitamins E, A, K, PP, B, as well as potassium, calcium, iodine, magnesium, cobalt, zinc, iron, phosphorus. 9 walnuts contain the amount of omega-3 fatty acids needed by an adult per day.

 

Ginger

Provides blood purification, promotes digestion, relieves inflammation and even slightly lowers blood pressure. Ginger is a pure benefit: no bacteria and viruses, no extra pounds. Ginger contains vitamins C, B1, B2, essential amino acids and essential oils. Hot drinks with ginger root are warming and invigorating. After running , especially if you are wet, make a hot ginger drink.

 

Flax seeds

The seeds contain fatty oils and acids (omega-3), enzymes, and vitamin A. To explain its effect simply, the mucous membrane that forms around the seed when it enters a moist environment is transmitted to the stomach and covers it with a thin protective layer . This ensures the normalization of the work of the digestive tract, the removal of waste products and toxins, and a decrease in the level of sugar in the blood. Also, flax seeds are a source of vegetable protein.

 

 

Water

As trite as it is, dehydration is the first step to the fact that all the basic functions of the body fail. The reason for everything is a violation of the water-electrolyte exchange. Water is the main source of nutrition for all cells, tissues and organs, of which the skin is the largest. It goes without saying that dehydrated skin looks dry and causes wrinkles. And what does it say about athletes, in particular runners , who lose even more fluid. It is always better to drink an extra glass of pure water. Remember, thirst begins when you lose only about 3% of water in your body.

Fatty fish

First of all, fish is a rich source of omega-3 fatty acids, which in turn are responsible for lowering blood cholesterol levels, removing toxins and waste products, helping digestion and controlling blood sugar levels, and are also a powerful antioxidant. In addition, fish is valued for its high content of protein and trace elements, in particular iron. Anemia caused by a lack of iron contributes to increased fatigue, which does not allow to improve sports performance. For carnivores, it is better to supplement iron deficiency with lean red meat - beef, veal. If you don't really like meat, just eat more fish.

 

Peas

Young peas are a source of vegetable protein that restores and nourishes muscles, alkaline salts that stimulate the digestive process and promote the assimilation of useful substances, as well as soft fiber that promotes cleansing. In addition, legumes contain resistant starch. This special type of carbohydrate is digested slowly and provides a feeling of satiety and energy supply for a long time.

 

Sesame

Sesame seeds are good for bones, rich in calcium, magnesium, iron, vitamins B, E, PP - a restorative set for a runner . In addition, sesame and sesame oil belong to fat burners. Seeds - for the increased content of coarse fibers that work in the intestines as a broom, oil - for stimulation of the endocrine system, as well as the process of insulin synthesis of the pancreas. In addition, sesame oil can lower blood sugar.

 

Avocado

Not all fats are created equal. Avocados are the best source of monounsaturated fats. They are necessary for the body to carry out some functions necessary for life. The fatty acids contained in avocado prevent the formation of blood clots in the arteries, which is valuable when the heart is working very actively during running , and they also change the bones. Avocado is a very nutritious food and is often used as a source of "long-lasting" fuel for the body.

 

Spirulina

Spirulina is rich in vitamin B12 and iron, which has made it a favorite among athletes and supporters of a healthy lifestyle. Spirulina is an ideal supplement for intensive training, as it promotes rapid recovery of muscles and tissues, increases physical endurance and, accordingly, performance.

Cocoa butter

Natural cocoa butter has the appearance of a light solid mass, a pleasant "chocolate" aroma and a melting temperature lower than the temperature of the human body - 32-35 degrees. Cocoa butter has antioxidant properties, helps remove cholesterol from the body. Also, due to the high content of tannins, caffeine, vitamin A, microelements and fatty acids, it has a tonic effect, increases the elasticity and "performance" of blood vessels, which is not least important for running .

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