I'm curious as to a specific nutrition plan either daily or weekly on what a runner should consume in order to promote optimal recovery. Which foods are staples and which foods are things to definitely avoid?
I'm curious as to a specific nutrition plan either daily or weekly on what a runner should consume in order to promote optimal recovery. Which foods are staples and which foods are things to definitely avoid?
Beer in the right hand, bag of Fritos in the left.
Just try to make as much food as possible less processed, natural stuff. i.e. fruits (especially berries), veggies, whole grains (like oats, brown rice, quinoa, etc), beans, nuts, seeds. You get the idea. That and making sure you get carbs in shortly after your run should help a good deal.
A lot of athletes try to have more carbs early in the day (and after your run) and focus on protein intake later in the day. I've never really focused on trying to eat a certain amount of protein, and it shouldn't be a worry if you're eating enough food in general.
Foodie1 wrote:
I'm curious as to a specific nutrition plan either daily or weekly on what a runner should consume in order to promote optimal recovery. Which foods are staples and which foods are things to definitely avoid?
staples: beans, oats, fruit, chicken breast, wild salmon, greens, sweet potato
avoid: fried foods, soda, refined grains (read: white rice, white bread, pastries), fatty meat
Not that you can't get away with the odd burger and fries, but you can eat a lot of stuff instead that'll do more for you than standard American fare.
beer+ice cream = meat + vegetables
George Follmer driving for AMC wrote:
beer+ice cream = meat + vegetables
pizza beer burgers ice cream.
A wiener in each hand