Diet Plan For Runners

in health •  2 months ago 

image
Image Source

Hi guys, there are many article or recommendations from dieticion and nurtitionists on proper diet plans for runners. Many of those plans are loaded with complex carbohydrates, good fats and some protein. Here, I want to share my diet an based on my experience, trial and error techniques.

Most of the articles are written by Western authors and many of the food are not available in Asian countries. So here are my diet plan for me for 3 months prior to my race. Before I share my plan here, rule no.1 is hydration. For a normal sedentary lifestyle person, the adequate amount of water per day is around 2.5 liters to 3 liters of water, and it depends on the size and age of that person. For runners who train 6 days a week, the minimum amount of water per day is 3.5 liters.

For breakfast, I took one bowl of plain oats with hot water and accompanied by fruits such as banana or apple. So, the nutrition inside my breakfast is packed with fibre, potassium, and vitamin C. For drinks, I will have a cup of long black coffee wothout sugar for extra boost for caffein in my body. The only set back for this breakfast is that i get hungry very fast due to the fibre in oats.

For lunch, I take 2 to 3 boiled potato with 2 hard oil eggs. I season the potatoes with salt and pepper for flavouring. The nutrition for my lunch is pure carbs and protein. I will drink a cup of Japanese green tea for lunch. The carbs are then being converted to energy for my early evening distance training. Before training, I usually take another cup of long black coffee with 2 to 3 pieces of dark chocolates.

For dinner, I will eat rice, vegetables and either red or white meat to replenish my energy. I cannot eat a lot of red meat due to the content is high in cholestrol, therefore steam or boiled chicken breast is recommended. Besides food, I replenish my body fluid with concentrated electrolyte tablet becsuse of the sweat lost during hours of training. I hope this recommendation can help some runners is balancing their diet plan.

Authors get paid when people like you upvote their post.
If you enjoyed what you read here, create your account today and start earning FREE STEEM!
Sort Order:  

This is sound and good. I like it and it is how I eat. I am also a Registered Holistic Nutritionist. So you passed the test. lol

·

Wow... really i passed?? It took me years to understand, trial and error to fine tune my diet plan😂😂

Posted using Partiko Android

·
·

The difference is that I had good fats. Like omegas from fish or plant. Avocado, nuts etc. Check that out

·
·
·

Omega i take fish oil. Avocado and nuts are superfood, but it is extremely expensive in my country because of import tax.

I eat dark choco before run and i found out that it actually improve my blood circulation. Hence, i heart rate wont shoot up that fast. Advice needed😊

Posted using Partiko Android

·
·
·
·

no you are doing great. I drink coffee before a run..fish oil is awesome. what would be considered a superfood in your country? For example here in Nova Scotia we eat tons and tons of organic wild blueberries and local fish.

·
·
·
·
·

Our local plant called "tongkat ali" u can check it out but i dont take that. Aside from that, since im from Chinese ancestry, lo han guo, goji berry and ginseng is our super food.

Btw what is the actual usage of omega 3 in our body especially runners?

Posted using Partiko Android

·
·
·
·
·
·

Ah yes ..very familiar. Tongkat ali is sold here in healthfood stores as a testosterone boost, or muscle enhancer. Ginseng I have taken often and also goji berry. I used to many years ago drink a Golden Ginseng from a glass vial when my energy was low. (must get that again lol)
Not sure on the omega question..what do you mean actual usage?

·
·
·
·
·
·
·

For the fish oil i take it to lower my cholestrol level and prevent muscle soreness. Beside thats I dont have any clue of it😂

Posted using Partiko Android

Nice job! It is easy to forget that different regions have totally different local foods available, but sounds like you've come up with a solid routine that works for you!

·

Hey.. thanks for dropping by. Yea many super food are available in Malaysia but they are extremely expensive due to import tax, so we need to find other alternative. Btw any recommendation for nutrition packed fruits that u can recommend aside from banana? Since im runner😂

Posted using Partiko Android

·
·

Eat whatever variety of fruits you have access to! All fruit really is good runner fuel in my opinion. Eating a variety if you can is good because each type has different vitamins, minerals and antioxidants! Try to rotate out a few different colors if you can. What do you usually have available where you are?

·
·
·

Here mostly tropical fruits such as banana, guava, jackfruit, but no berries😂

Posted using Partiko Android

·
·
·
·

Oooh, yum! I love my berries, but I love tropical fruits, too. Guava is high in vitamin C, which is great for recovery and immunity!

·
·
·
·
·

Oh nice.. i should get more guava and alternate with bananas😅

Posted using Partiko Android

This post has been curated by TeamMalaysia Community :-

To support the growth of TeamMalaysia Follow our upvotes by using steemauto.com and follow trail of @myach

Vote TeamMalaysia witness bitrocker2020 using this link vote for witness

Thanks for using eSteem!
Your post has been voted as a part of eSteem encouragement program. Keep up the good work! Install Android, iOS Mobile app or Windows, Mac, Linux Surfer app, if you haven't already!
Learn more: https://esteem.app
Join our discord: https://discord.gg/8eHupPq

·

Tq buddy

Posted using Partiko Android

Sounds like a good plan for me. #downdiabetes

·

Hey.. yea.. u can try it out.. tastes good also.. very less fats and low in sugar

Posted using Partiko Android

Congratulations @king-cobra! You have completed the following achievement on the Steem blockchain and have been rewarded with new badge(s) :

You published a post every day of the week

You can view your badges on your Steem Board and compare to others on the Steem Ranking
If you no longer want to receive notifications, reply to this comment with the word STOP

To support your work, I also upvoted your post!

Do not miss the last post from @steemitboard:

3 years on Steem - The distribution of commemorative badges has begun!
Happy Birthday! The Steem blockchain is running for 3 years.
Vote for @Steemitboard as a witness to get one more award and increased upvotes!

To listen to the audio version of this article click on the play image.

Brought to you by @tts. If you find it useful please consider upvoting this reply.

You've received an upvote from SteemXP Community

SteemXP Curation Guild is dedicated to the growing Southeast Asia steemit communities. To support and promotes new and promising authors, original and good content from Southeast Asian Nations Member Nation. Indonesia, Thailand, Malaysia, Vietnam, Singapore, Philippines, Myanmar (Burma), Cambodia, Laos, Brunei.

Check out our Website, Join our community on Discord and support our mission by following our curation guild.

Vote SteemXP Witness @bitrocker2020 using this link