There are many key elements of nutrition, which have to be considered in order to maximize the performance. In the case of endurance training, the calorie intake will have to reflect the entire volume of the training. This process is known as periodising the diet. Depending on the total volume of the training done in a day, the diet plan should be divided into three parts:
- What to eat during the easy workout days
- What to eat on the normal workout days
- What to eat on the high intensity workout days.
In order to get the best results from the workout, follow these five simple rules every day to make the most of the workout regimen:
Eat Food Made From Seeds
Seeds like whole grain, tree nuts, and beans consist of essential nutrients, which are required by the body during rigorous training. Seeds contain proteins and essential fats. The bio-active compounds like ferulic acid and phenolic compounds act like antioxidants, which are necessary to boost the immunity of the body. Studies have shown that consuming food made from seeds will improve the health and regulate the weight of the body. Those who are accustomed to eating beans and whole grains as part of their diet run a lower risk of contracting type 2 diabetes and cancer. They tend to possess low levels of cholesterol, when compared to those who do not eat seeds and nuts. Imbibe this in your runner’s diet.
Eat 3 Different Colored Fruits Every Day
It is a well-known fact that eating vegetables and fruits daily provide the body with vitamins, carbohydrates, minerals, iron, and potassium, which are required by the body to function well. Fruits are low in calories. However, to boost the nutrients received, one needs to think in terms of yellow, red, green and blue. The natural produce section in the grocery store is filled with at least 400 pigments contained in various fruits, which possesses its own health benefits. The nutrients, which you receive from eating entire fruits, will not be achieved by using supplements. The red in pomegranate comes from the anthocyanins, red in the tomatoes come from the lycopene, and orange in the sweet potatoes come from the beta-carotene. These pigments in the fruits reduce the chance of contracting cancer, Alzheimer’s, and heart disease. The antioxidants in these foods help to boost healing. However, recent studies have shown that in order to exhibit its nutritional properties, the pigments in the foods have to be combined with the pigment in the other foods. That is why it is important to mix and match the colors of the fruits and vegetables every day.
Eat Plants With The Skin Intact
The outer skin the vegetables and fruits, help to protect the insides form the harmful ultraviolet rays of the sun. This is the reason why the phytochemicals in these outer layers help to make your skin glow. The skins of grapes contain resveratrol. The skins of onions contain quercetin. These two chemicals help to prevent colon and prostate cancer and reduce the risks of heart diseases. The starches and the fibers in the skins of produce are effective to enhance the growth of bacteria inside the intestines, which can considerably improve the functioning of the intestine, curbing diet and aiding in the weight loss technique. Studies show that maintaining a high fiber diet efficiently blocks the absorption of 3 to 4 % of calories.
Eat Milk Products And Drink Milk
Cheese, kefir, yoghurt, and milk should be part of a runner’s diet. Calcium in milk products help to build stronger bones and supplement the growth of muscles. The protein in milk helps to speed up the recovery process from an injury. Stearic acid in milk can improve the levels of cholesterol in the blood and lower hypertension. Milk products like yoghurt contain living bacteria, which can improve constipation and increase the metabolism rates to burn more calories.
Eat Foods Which Originates In Cold Water
Fish and seafood provide a high dose of protein, omega 3, zinc, chromium, and copper. Studies have shown that those who run require 50 % more protein than those who do not run. Those who eat more fish are immune against vascular disease, heart attacks, and strokes. The anti-inflammatory properties in fish help to counteract diseases such as psoriasis. Omega 3 also helps to combat depression.