See how you should eat so that your running will bring the desired effect!
Running is easy to lose pounds, but also to lose energy. That’s why you have to eat properly. How to do it? Advise!
Who is the diet for runners for?
This diet is for systematic people. First of all you have to eat regularly as to the time and size of your meals. Meals eat in small amounts, but often during the day. Thanks to this, you will speed up the work of your metabolism and improve your well-being. Do not be fooled that by skipping a meal, you will lose weight more quickly. It will be quite the opposite!
Three golden rules for diets for runners
- Minimize the intake of sugar and sweets. They increase the amount of insulin secreted, resulting in rapid fatigue and hunger.
- Do not eat any salt under any circumstances. Remember that a quantity greater than 0.2116 oz. of salt per day causes an increase in blood pressure. It also affects the retention of water in the body.
- Reduce fat to the minimum necessary (2.187-2.646 oz / day) Prevents the proper production of energy from carbohydrates. However, be sure to eat only fats that are dominated by unsaturated acids from fish, vegetable oils and oil.
Menu for one day in the diet for runners
Breakfast: sandwich with ham and vegetables (a small graham bread roll, a slice of yellow cheese with reduced calorie, 3 slices of sirloin, 2 leaves of lettuce, tomato, basil, a small spoon of butter or margarine).
2nd breakfast: oat omelet with vegetables (ingredients for 2 servings: 4 eggs, 2 tablespoons oatmeal, 1/3 cup sweet cream, salt, oil for frying, half a pod of red and yellow peppers, a small carrot, 1.764oz. of sugar snap peas, piece of leek, 0.3527 oz of ham, parsley, salt, pepper, oatmeal, leave for 10 minutes, wash vegetables, clean, finely shape and fry in. Add chopped ham, season and keep warm, eggs scattering with a pinch of salt, add to the oatmeal, stir in. Heat the oil in a frying pan, pour the egg mixture and fry in. Cover with vegetables, sprinkle with onion and fold in half).
Lunch: avocado soup (0.8818 oz of cleaned and chopped spinach, half cut avocado, 500 ml of weak chicken broth, clove of garlic, a small spoon of oil, chopped parsley, lemon balm, mint, coriander, tablespoon of natural yogurt. Garlic with spinach, add avocado and other herbs, blend and season with yogurt).
Afternoon snack: a fruit salad sprinkled with bitter chocolate (cut kiwi, tangerine particles, a few thawed strawberries, mix a few grapefruit particles with 100 ml natural yogurt. Season with cinnamon, mint leaves and sprinkle with a piece of bitter chocolate).
Dinner: cod fried with green beans (5.291oz cod fillets, pepper, a pinch of salt, table spoon of wholemeal flour, tablespoon of oil, 1/4 lemon, 0.8818 oz of string beans with cut ends, slice of wholemeal bread. Fish rub over spices, roll in flour and fry on a tablespoon of fat, boil the beans and then sprinkle with the remaining amount of oil. Eat with bread).
What should be in your diet?
MARINE FISH contain a high-value protein with high assimilation, unsaturated fatty acids, vitamin D and minerals (iodine, fluorine, magnesium, calcium).
Picture Credit: skeeze
