Pre-RUN Carb Rich Food List :
Peanut butter Sandwich
Banana
Energy Bar
A bowl of cold cereal with a cup of milk
Dates
Post-RUN Carb/Protein Rich Food List
• Peanut butter Sandwich
• A protein shake
• Unflavored yogurt
• Fruits (Apple/Banana/Papaya)
• Oats/corn flakes with a cup of milk
• Milk Smoothie with Banana/oats/protein powder/soy powder
• Multi Grain Breads
• Fresh seasonal vegetable/fruit juices (Beetroot/Bottle gourd/watermelon/grapes)
• Boiled Eggs
• Dry Fruits (Almonds/Cashew/Walnut/Fig)
FIBER RICH FOOD FOR A HEALTHY GUT
Eat more fiber. You’ve probably heard it before. But do you know why fiber is so good for your health?
Fiber plays a major role in digestive health. Fiber is the fuel the colon cells use to keep them healthy. Fiber also helps to keep the digestive tract flowing, by keeping your bowel movements soft and regular.
Whole-grain products
Fruits
Vegetables
Beans, peas and other legumes
Nuts and seeds
Prebiotics Food:
Onions
Garlic
Oats
Bananas
Apples
Ground flaxseeds
Chia seeds
Leeks
Asparagus
Barley
Wheat Bran
Probiotics Food:
Fermented Vegetables
Pickles
Yogurt
Soy/Nut Milk
cabbage
Fermented Food (Idli,dosa,uttapam)
Olives
Importance of VITAMIN C for Recovery:
Vitamin C plays an important role in the healing process by building new protein for the skin, scar tissue, tendons, ligaments and blood vessels. Vitamin C also helps our bodies maintain cartilage and bone tissues. In addition to the healing properties, vitamin C offers internal protection against free radicals. Free radicals are molecules in our body that can cause significant damage and come from our external environment, such as the foods we eat, high intensity work outs (like running), and chemicals we are exposed to.
When you think about the best sources, think about foods with the brightest colors. For fruits, best sources include citrus fruits, papaya, strawberries, pineapple, cantaloupe and kiwi. Many vegetables are also great source, including bell peppers, broccoli, cauliflower, cabbage and Brussels sprouts.
Vitamin C is a vitamin that your body does not have the ability to make, which means you need to consume it on a daily basis.
Super Seeds for Athletes.
Teaspoon a day of anyone keeps you energized and provides the required macro nutrients.
Email us: info@runride2fit.com for more details about our personalized training plan.