6 magic options...
Protein, protein & more protein...the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery. And eggs contain choline, a brain nutrient that aids memory, and leutin, a pigment needed for healthy eyes. Choose omega-3 enhanced eggs and you can also increase your intake of healthy fats. Don't worry too much about the cholesterol: Studies have shown that egg eaters have a lower risk for heart disease than those who avoid eggs. It is very common to eat eggs on the breakfast but you can also use them in wraps or sandwiches for a healthy lunch.
Oranges supply over 100 percent of the DV for the antioxidant vitamin C, so it can help to prevent muscle soreness caused most of the time during a downhill training.
PASTA
One of the most common basic foods for runners, pasta is an amazing friend for a post or pre-run (one day before your race) because it contains digestible carbs, Whole-grain versions are a must over refined pastas because they contain more fiber to fill you up, vitamin b is crucial to energy metabolism. This food is perfect for busy runners, it is easy to cook, fast, and really healthy, you can combine it with vegetables or chicken to turn it to a perfect meal.
I love berries! The color that compounds these fruits are called anthocyanins, blue for blueberries, dark purple for blackberries, and red for raspberries, the anthocyanins is a group of antioxidants that may help stave off Alzheimer's disease and some cancers; also helps with the post-run recovery and muscle repair.
The good news: Frozen berries are just as nutritious as fresh ones, but they keep far longer (up to nine months in the freezer), making it easier to always have them ready to eat.
A small handful of almonds is enough to eat at least three to five times per week. Nuts, especially almonds, are an excellent source of vitamin E, an antioxidant that many runners fall short on because there are so few good food sources of it, eating nuts several times per week lowers circulating cholesterol levels, particularly the artery-clogging LDL type, decreasing your risk for a hearth disease.
CHICKEN
More protein! actually runners need about 50 to 75 percent more protein than nonrunners to help rebuild muscles and promote recovery after tough workouts. Along with protein, chicken contains selenium, a trace element that helps protect muscles from the free-radical damage that can occur during exercise, and niacin, a B vitamin that helps regulate fat burning during a run. New studies also suggest that people who get ample niacin in their diet have a 70 percent lower risk of developing Alzheimer's disease. Chicken works well with almost everything; sandwiches, salads, solo, anyway is delicious and healthy.
These are some ideas to eat healthy taking your body to a safety zone.
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| Adriana H.G |
