Nutrition and Running

Nutrition and Running

Running is one of today’s healthiest ways to help maintain your body’s physical well-being. It is one good cardiovascular exercise that helps keep good circulation and a healthy heart.
Everybody needs proper nutrition and a healthy diet. This requirement becomes more vital for people who are into health activities like running. This is amplified further for runners who are also into competitions or have special dietary needs.
Normal diet
An average person’s diet normally consists of 40% carbohydrates, 30% protein, and 30% fats. They also include such healthy components as whole grains, fruits, vegetables, lean sources of protein and heart healthy fats.
The daily calorie consumption of runners can also be modified, depending on the individual’s needs – whether you are maintaining your weight, losing some or gaining some. Combinations can be tweaked accordingly to suit your individual’s needs.
Runner’s diets
For instance, a distance runner preparing for a marathon may need to increase the percentage of carbohydrates in their diet. This is during those periods of intense training where long and grueling distances are covered each week.
On the other hand, if you are a sprinter who is working to improve their muscle mass by way of weight training and other equally intense exercises  include additional amounts of protein into his diet will be beneficial. This is helpful because proteins can help stimulate muscle growth.
Calories
The next factor to consider if you are into running is calories. There are basic guidelines on the amount of calories an individual should consume regularly.
These are based on the person’s current weight and activity level. For runners who are into intense training, these might not be very accurate.
There are plenty of calorie calculators available online here is just one or you can get it from your doctor. Those are ballpark figures on the amount of individual needed calories. They can be good starting points for runners to find out if you are eating enough or not.
Sample scale
An example would be if you regularly consuming 2500 calories a day and running around 7 to 8  miles daily. If you still feel tired, you may have to increase your calorie intake.
If you are already at an ideal weight, you should strive to consume enough calories to maintain your weight.
Lastly, the quality of the calories consumed should also be carefully considered. They have to come from quality sources such as whole grains carbohydrates, lean protein sources, and heart-healthy fats.
You could always obtain your calorie requirements from foods rich in sugar and fat. But these food groups are not quality calorie sources.  You may get the same amount of calories but you will feel sluggish and may not be able to perform well.
A case in point is a piece of cake that has an equal amount of calories as a turkey sandwich on multi-grain bread. Eating the cake will give you enough calories. However, the sugar in it will trigger the insulin response from your body, which can make you sluggish and less energized.
Nutrition is a very important component if you want to be a half decent runner and get the most out of your running. It is not just a question of energy but also of health.
Calorie calculator
http://www.calculator.net/calorie-calculator.html

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