Looking for the perfect runner's diet? Numerous diet fads are out there; as soon as you think you've found one that may fit your lifestyle, a new diet comes along that contradicts or disproves the previous diet. Whether you're a vegetarian or a meat-lover, the quest for the perfectly-balanced runner's diet never truly ends. This is because as our body goes through the motions of physical changes, lifestyle modification and the ups and downs of training, so does our nutritional needs.
According to nutritionist Dawn Jackson Blatner, R.D., being flexible is important. Making adjustments based on your lifestyle and striking the ideal balance between plant foods and animal protein may be the key to running and living well.
Here’s a few simple strategies to improve your diet and running:
- Divide the calories in each of your meal into 50 percent vegetables, 25 percent protein and 25 percent whole grains. By increasing your plant-based food intake, you will gain more plant antioxidants which help cells heal from stress caused by running.
- Do not rush. Adjust your diet slowly if you want to increase your plant-based food intake. Start with one vegetarian meal a day or commit to having two meatless days a week and then build it up.
- Eat creatively. Do not limit yourself to one strict food plan. Consuming wide variety of foods not only keeps things interesting, but it also ensures you capture a wide range of nutrients.
- Enjoy meat. Don't excessively guilt-trip over last night's succulent piece of ribeye. Simply adjust your diet over the next few days and follow up with a few completely vegetarian meals. Remember that more strenuous training such as longer distances or faster runs require more protein to build up and repair muscle.
Reference: The Perfect Diet by Jessica Girdwain, Runner's World
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