If you are new to walking, jogging or running and would like some tips on how to eat healthier to get better results, take a look at some of the tips below.
Plan your diet
Devise a sensible eating plan that you can stick to, which will suit your lifestyle. Don’t set yourself unreasonable targets. Think about what you would like to achieve and why this is important to you. Unless you’re seriously overweight, it’s unlikely that your diet will need to undergo drastic restructuring, just a few small changes maybe all that’s needed.
Eat little and often
Frequent snacking throughout the day is a sure way to avoid low blood sugar levels and tiredness by the time you get home for your run. Not only can you develop better control over your eating, help your blood sugar control and but it can also help to speed up your metabolism, as long as you’re eating the right things!
Don’t ignore the main meals
Regular sensible snacking is important, but proper meals are what really counts. Pasta tends to be a runner’s favourite, but there are plenty of other excellent high-carbohydrate foods, such as rice, baked potatoes, lentils, muesli and even baked beans. Still, beware! Some high-carbohydrate foods are also high in fat. Lasagne, thin-crust pizza, croissants and granola are some of the worst culprits.
Carbo-load for recovery
Water is the body’s most important nutrient. It makes up between 50 and 60 percent of your bodyweight. Aim to drink throughout the day, with a pint of water (or a sports drink) an hour before you run, and half a pint for every 30 minutes of running. On days when you run you should aim to consume five litres during the day, twice as much as is necessary on rest days. Learn to drink whilst you are running to stay hydrated.
- Tips for a balanced diet
Immediately after a hard run, it’s important to refuel your body with high-carbohydrate food. The first four hours after strenuous exercise is a crucial time for taking on new glycogen to replace what you’ve lost while working hard.This will help you recover. Recent research suggests that including around 25 percent protein in your recovery food will optimise the recovery of your muscles.
To eat a balanced diet by sticking to the recommended number of servings from each food group:
TOP 10 Practical Healthy Eating Tips
Eat before you go and prepare a shopping list.
2. Eating out
Enjoy two instead of three courses.
3. Fast food
A regular eating pattern will reduce the temptation of fast food.
Higher in fat so use as a treat rather than the norm.
5. Plan ahead
This may seem like a struggle to start with, but it will soon grow into a new habit that is easy to maintain.
6. Eat breakfast
Even a small breakfast or snack will help you to use energy more efficiently throughout the day.
7. Eat meal or snack every 3-4 hours
To regulate and speed up your metabolism.
8. Keep a food diary
People that keep a food diary lose more weight! Buy fresh fruit and vegetables and eat at the start of the week before it turns stale.
9. Read Food Labels
Many products make vast claims and it is only by reading the label that we can find out if these are true or not.
If you have a lapse and revert to former habits, don’t beat yourself up about it, just get back on track as soon as possible.