Become A Better Runner
Yes, you heard that right. Music to your ears right? Just hear us out…..
There are ways to make a healthier cake that isn’t full of too much refined sugar. Choosing alternative ingredients that are healthier can also be a great way to satisfy your sweet tooth. According to the American Council on Exercise, carbohydrates give your body more fuel to use during exercise, delaying fatigue. Once you finish exercising, even more carbohydrates may be necessary. Within half an hour of completing a strenuous workout (run), you should have a snack containing a mix of carbohydrates and lean protein.
So,here is what you need to know….
Replace sugar with agave nectar or honey
These sweeteners contain less calories than refined white sugar and contain a slightly lower glycemic value and they’re therefore considered more healthy. Both honey and agave nectar are naturally sweater than sugar which mean you can use less than suggested.
Use dark chocolate instead of milk or white chocolate
There are plenty of healthy benefits of eating dark chocolate in reasonable quantities, it has powerful antioxidants and is rich in fiber, iron and magnesium. These antioxidants are great to have in your body post run giving your body nutrition to recover with.
Replace butter or margarine with coconut oil
Coconut oil is a great source of nourishment, it has a unique fat structure that allows for easy digestions, great pre and post running.
Replace dairy products such as cream or milk with almond milk
Almond milk is great for weight management and muscular repair. It contains plenty of B vitamins such as iron and riboflavin, both important for muscle growth and healing.
Calorie intake
Upping the calories isn’t always a bad thing to do, especially when an hour run can burn up to 800 of them!
During training it’s suggested that you should consume 7-10 grams of carbohydrates per kg of your body weight, so if you weigh 80kg then you should be averaging 560-800 grams of carbohydrates daily.
Fat and Sugar can be good
As a runner, fats can play an important role in health and performance. Fats are needed in your diet to give you the energy your body needs to keep you training and to aid recovery. Learning how to use fat for energy more efficiently can lead to becoming a fat burner and perhaps even improve your performance.
Although sugar is perceived as being bad for your diet this is not wholly true. If you are running a lot of miles and training hard then a hard sugar diet can be very beneficial to your performance. Sugary foods speed up glycogen to your muscles post workout.
Healthy and Guilt free desserts for the holidays? …get your recipes here!
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Source: Running Bug
Source: Live Strong
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