Proper nutrition for speed athletes and endurance runners

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nutrition for speed athletes

In this article, we will introduce the excellent nutrients for runners and athletes  .

If you want to increase your  endurance  or speed while running, join us in this article to review the best foods you can eat. Consuming these foods can increase  your speed, endurance and strength  .

  1. Almonds versus pumpkin seeds:

Eat almonds, but try not to use pumpkin seeds. As you know, almonds are rich in healthy fatty acids as well as flavonoids that can take care of your heart and fight infections. But these aren’t the only things that almonds can do for your body. Almonds are rich in magnesium.

Magnesium is  one of the minerals that increases stamina and can be beneficial for runners. Athletes, especially runners, need more magnesium when they run out of water. If you don’t replace the magnesium lost during a workout, the exercise will have no positive effect and your body performance and strength will not increase.

Since minerals can reduce the build-up of lactic acid, you will not feel severe pain in your muscles. Instead of pumpkin seeds, eat a quarter cup of almonds, which can meet a quarter of your magnesium needs.

  1. Omega-3 eggs versus standard eggs:

Eat this: eggs rich in omega-3

Studies have shown that running for long periods of time can lower choline levels. Choline is a nutrient that helps the body build the neurotransmitters needed for good muscle control as well as endurance.

Although regular eggs are the best source of choline, people who travel long distances should use eggs rich in omega-3s to make sure they are getting adequate nutrients. Omega-3s can also boost the body’s immune system, reduce inflammation and protect against diseases such as cancer and Alzheimer’s disease.

  1. Oranges versus apples:

 

Eat this variety: Orange

Do not eat this variety: apples

If you change your eating habits from apples to oranges, you will find that you experience less muscle fatigue. You should ask why? According to a study published in Sport Nutrition and Exercise Metabolism, taking vitamin C before  exercise  can reduce muscle fatigue and prevent free radicals from forming.

An orange can provide 116% of your daily vitamin C needs. On the other hand, an apple will only satisfy 14% of the body’s need for vitamin C. Oranges are an excellent source of  selenium  . Its antioxidant power can maintain thyroid function, fight fatigue and increase metabolism.

  1. Low-fat yogurt versus Greek yogurt:

Eat low-fat yogurt

And don’t eat this variety: Greek yogurt

Exercises like running, which have a great impact on the body, help improve bone density. As you know, calcium and  vitamin D are essential  for bone health. Most runners also don’t have enough resources to have both.

The study shows that more than 20% of runners experience bone problems such as fractures each year. The reason for this is very simple. Deficiency of vitamin D and calcium can increase the risk of such injuries.

Fortunately, another study in the American Academy of Physical Medicine and Rehabilitation showed that young female runners who consume a lot of calcium are less likely to develop these injuries. Eating low-fat yogurt can help meet your body’s needs for vitamin D and calcium. On the other hand, the same amount of Greek yogurt will only meet a quarter of your body’s needs for vitamin D and calcium.

  1. Low-fat cocoa milk versus low-fat milk:

Eat this variety: low-fat cocoa milk

Do not drink this variety: low-fat milk

Although this drink is found in children’s meals, it is the best recovery option for runners. A study published in the journal Sport Nutrition and Exercise Metabolism showed that people who consumed cocoa milk were 49 percent more likely to jog or pedal than others. Cocoa milk naturally provides the electrolytes that the body needs.

It should be noted that better performance is associated with higher levels of glycogen stored in skeletal muscles. It is a source of energy that is usually depleted during intense endurance training such as running.

Studies show that eating protein with carbohydrates in a 4: 1 ratio of carbohydrates to protein can replace glycogen faster and improve performance.

  1. Banana vs banana pudding:

Eat this variety: Banana

Don’t eat this variety: banana pudding

As you know, bananas are an ideal source of fuel. The fat and sugar in banana pudding can not help. Bananas are high in glucose. Glucose is one of the digestible sugars and can provide fast energy for the body.

Bananas are also high in potassium, which helps prevent muscle damage during exercise. Each medium banana contains 36 grams of carbohydrates. The low glycemic index of bananas means that the carbohydrates in them are slowly released into the body and help restore muscle.

  1. Blueberry vs raspberry jam:

Eat this variety: Blueberry

Do not eat this ingredient: blueberry jam

Researchers in Northern California found that long-term use of soy protein supplements along with polyphenols in blueberries can increase lipid oxidation and intestinal permeability when running for long distances. When it comes to the metabolic benefits of berries, you can trust them and use the freshest fruit.

Blueberries sweetened with jam contain three times more sugar than fresh fruit. High sugar is toxic to the body and can increase belly fat.

  1. Wild salmon versus farmed salmon:

Eat this variety: wild salmon

Don’t eat this variety: farmed salmon

Salmon is the king of fish, especially when it comes to providing runners with nutrients. Plus, this fish is rich in high-quality protein and an excellent source of omega-3 fatty acids. These essential fatty acids can help reduce inflammation after running and repair tissues. In this case, the muscle pain will be much less .

Before heading to the store, it is best to ensure the fish in question is growing normally. Most farmed salmon are rich in PCBs, which are a harmful chemical to the body.

  1. Portobello against white fungus:

Eat this variety: Portobello mushrooms

Do not eat this variety: white mushrooms

Vitamin D has  many biological functions in the body. One of these functions is to  regulate the immune system  . The study shows that when the concentration of vitamin D in male and female runners is low , they will have biological markers for increased inflammation. This biomarker was previously recognized as an effective agent in delaying regeneration of damaged muscle cells.

Vitamin D deficiency is a common problem for most runners and can increase the risk of inflammatory injuries. As you know, mushrooms are a rich source of this vitamin, but only some fungi have such properties. One serving of chopped portobello provides more than 160 percent of the body’s need for vitamin D. On the other hand, white mushrooms contain only 1% of vitamin D.

  1. Whole pasta versus white flour pasta:

Eat: pasta made with whole wheat flour

And don’t eat: pasta made with white flour

Pasta is very beneficial for runners because it fulfills the body’s need for beneficial and digestible carbohydrates.

When it comes to choosing the right pasta, research shows that you should choose nutrient-rich carbohydrates because these nutrients can aid in the recovery process. Choose wholegrain pasta for your post-workout meal because it is high in fiber and can provide the  B vitamins  needed for the metabolism process.

  1. Green tea versus sports drinks:

Drink this drink: green tea

And don’t drink sports drinks

Drinking is essential for everyone, but people who run for more than 30 minutes should think more about it. When you want to get the water your body needs, you have several options.

Drinking a cup of green tea, which is rich in antioxidants, can be a good option for a sports drink. Antioxidants like catechins found in green tea can drastically reduce the number of free radicals that can cause cancer and damage DNA. Green tea helps increase your stamina.

  1. Grain-fed beef versus grain-fed beef:

Use grass-fed beef

As you know, iron plays a very important role in transporting oxygen to the blood and muscles. Runners may also experience fatigue due to iron deficiency. Usually these people do not absorb iron properly. Grass-fed cows have the best quality meat. Rich in conjugated linoleic acid (CLA). It is a fatty acid with anti-inflammatory properties and can provide iron to the body. Iron rich in CLA is more easily absorbed by the body than non-iron. The beef contains more omega-3 fatty acids than any other type and can strengthen the immune system.

  1. Oatmeal versus sweet grains:

Eating: oatmeal

And do not use sweetened pills

As you know, oatmeal is rich in fiber. According to studies,  oatmeal is the  best stamina-improving food for people who run. These studies show that people who ate a low-glycemic index meal three hours before jogging had a 7% greater endurance. Although this number doesn’t sound like much, it can have a huge impact on your running.

See Also The best natural sports drinks