Diet for a healthy runner

Diet for a healthy runner

1. Almonds
Each person who follows a diet plan or simply tries to eat healthier should have a small package of almonds in his cupboard. Eating a small handful of almonds every week gives a great portion of vitamin E which will reduce cholesterol levels dangerous for clogging the arteries. Besides, the form of vitamin E found in nuts, gamma-tocopherol, has been found to protect against the cancer. 

2. Sweet potatoes
If you can’t live without jogging, your body needs some crucial minerals for healthy muscle function. So, choose one 100-calorie sweet potato which will give beta-carotene (the form of Vitamin A), Vitamin C, potassium, iron and manganese.

3. Whole-Grain Cereal, Bread, or Pasta
If you are a runner, you shouldn’t forget at least three to six servings of whole grains a day (one serving means one slice of whole-grain bread). Foods made from the whole-grain, like cereal, pasta or bread, are rich in fiber that makes us feel full and energized. Besides, it’s also a great source of vitamin B needed for metabolism. Don’t be afraid of carbohydrates!

4. Canned Black Beans
Canned black beans will give for your body numerous materials needed for healthy heart and its circulation, such as protein, fiber, folate or a B vitamin. Canned black beans are low glycemic index (GI) foods, so they will help you to control blood sugar levels and energy.

5. Mixed Greens
Every runner should choose the mixture of greens such as radicchio, butter leaf, curly or endive to get unique phytonutrients helping to avoid Alzheimer’s, cancer, heart disease, diabetes and muscle damage. Instead of selecting one type of lettuce, variety of colorful greens eliminates boredom. 

6. Low-fat Yogurt
Low-fat yogurt is an excellent source of protein and calcium needed for the people who are actively running or doing other sports. Besides, healthy bacteria that are also inside will optimize digestive tract.


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