Discover Diet Plan for Gym Enthusiast and Runners

What Are The Best Food To Eat Before a Run

#1: eat seeds or foods made from seeds

What makes seeds so special? Seeds–including whole grains, many beans, and even tree nuts–contain the crucial mix of nutrients necessary to grow a new plant, which means they are packed with health-boosting compounds. In addition to traditional nutrients like protein and essential fats, seeds contain bioactive compounds, such as phenolic compounds and ferulic acid, which act as antioxidants. Eating a diet with ample plant seeds has been shown to improve health and help maintain a healthier body weight. People who eat whole grains and beans have a lower risk for developing type 2 diabetes and certain cancers, and they tend to have lower cholesterol levels than people who don't eat nuts and seeds.

#2: Eat five different colored fruits and vegetables daily

You already know that eating fruits and veggies supplies your body with vitamins, minerals, and the carbs it needs to fuel your running. Fruits and vegetables also fill you up with few calories, helping you maintain your weight. But to get the most from your produce, you need to think in terms of color--yellow, orange, red, green, blue, purple, and every shade in between. There are 400-plus pigments that light up the produce aisle, and each offers unique health benefits. The rich red in pomegranate comes from anthocyanins, the deep red in tomatoes comes from lycopene, and the bright orange in sweet potatoes comes from beta-carotene. These and other pigments have been shown to lower your risk of cancer, heart disease, and Alzheimer's, while also improving your memory. And since most pigments act as antioxidants, they can help reduce inflammation caused by disease or heavy exercise. But new studies suggest that the pigments in produce need to interact with other color compounds in fruits or vegetables to produce their beneficial effects, which is why it's important to eat a wide variety of colors every day. The results of these studies also explain why taking a single pigment, such as beta-carotene in supplement form, doesn't lead to the same health improvements as eating the whole foods and may even increase your risk for some diseases.

#3: Eat plant foods with their skins intact

Drop the peeler. From apples and black beans to red potatoes and zucchini, plants' outer skins protect them from UV light, parasites, and other invaders. As a result, those skins are bursting with a wide range of phytochemicals that also protect your health. Grape skins, for example, are high in resveratrol, and onion skins contain quercetin, both of which can help lower your risk of heart disease and colon and prostate cancer, and boost your immunity. Produce skin is also rich in resistant starches and various types of fiber. These compounds promote the growth of healthy bacteria in the intestines, improve intestinal function (relieving constipation and decreasing hemorrhoid risk), and help curb appetite and aid in weight control. Studies have shown that fiber from vegetable and fruit skins (which contain both soluble and insoluble fibers) actually blocks absorption of three to four percent of total calories consumed when eaten as part of a high-fiber diet. This is why people who follow a higher-fiber diet (over 35 grams daily) that consists of mainly fruits and vegetables tend to have lower body-fat levels and smaller waist sizes than low-fiber eaters.

#4: Drink milk and eat milk products that come from animals

Whether from a cow, a goat, or even a reindeer, mammal milk (as opposed to soy milk) and other dairy products, like cheese, yogurt, and kefir, should be a part of every runner's diet. Sure, milk supplies calcium, and calcium builds strong bones, which is great for your running. But animal milk offers much more. Dairy supplies a runner's hardworking muscles with an ample amount of protein to help speed recovery. But whey protein, the specific type of protein found in dairy foods, may also help strengthen the immune system. Milk products also contain stearic acid, which is thought to improve blood-cholesterol levels. Ample research also suggests that regular dairy consumption can lower your blood pressure and your risk for heart disease. And for anyone watching his or her weight, studies have shown that dieters who include dairy in their low-calorie plans lose more fat than those who simply cut calories. Fermented dairy products, such as yogurt, cultured milk, and kefir, contain live bacteria, which also bolster immune health. These bacteria, as well as a special fat in dairy called conjugated linoleic acid (CLA), can also help alleviate constipation, improve symptoms of certain intestinal ailments, such as inflammatory bowel disease, and reduce the occurrence of yeast infections in women. And people who are lactose intolerant may see an improvement in their symptoms when they regularly consume cultured dairy products.

#5: Eat foods that come from cold water

Fish and other seafood provide a unique combination of nutrients important to runners. Most seafood is an excellent source of quality protein (you need about 50 percent more protein than your nonrunning friends) and also contains zinc, copper, and chromium–minerals that are often low in a runner's diet. But the omega-3 fats found in fish, particularly those from cold waters, are what make seafood such an essential part of anyone's diet. Over the past decade, researchers have unfolded a fish story of grand proportions: People who eat fish and other seafood a few times per week have a lower risk of sudden heart attack, vascular disease, and stroke. Fish intake has also been linked to lower rates of depression. And recently, low intake of fish (and omega-3 fats) has been associated with certain behavioral conditions in children, such as attention deficit hyperactivity disorder. Anthropological scientists who study "caveman" nutrition theorize that our ancestors consumed much more omega-3 fats than we currently do and that many of our modern-day ailments, such as heart disease and Alzheimer's, may stem from low omega-3 fat intake. Runners should also note that the omega-3s in fish have anti-inflammatory capabilities, giving them the potential to counter exercise-induced muscle soreness and help alleviate diseases such as psoriasis.

#6: Eat meat, poultry or eggs from free-range or grass-fed animals

Keep it simple, keep it balanced--and keep it hydrated  By Pamela Nisevich Bede, M.S., R.D.,Runner's World

Hopefully, with March right around the corner, you've been sticking to your New Year's fitness resolutions (if you haven't been consistent, revisit the plan with these 6 Ways to Stick to Your Weight Loss Goals). When you start exercising regularly, you might have to revamp some of your everyday eating habits in order to feel your best while you're working out and avoid unwanted bathroom stops. Here are some general rules that will boost your workout and help you start seeing results on the scale.

1. Go on empty (sometimes). What you eat before you hit the road or the gym all depends on when you're exercising and what kind of workout you're planning. Many people don't have the time-or the stomach-to eat and digest food before a workout, especially if that workout is taking place in the early morning. For an easy workout of one hour or less, going without food or drink probably won't do you any harm. (Just make sure you're staying hydrated.) But for any event that's longer or more intense, preworkout fuel is critical. Go out on empty and you'll fatigue sooner, plus you'll have a much tougher time meeting your goals.

2. Keep it simple. So what's the perfect preworkout meal? Familiar foods that are easy on your system, low in fat and fiber, and high in carbs will boost your energy without upsetting your stomach.

3. Time it right. When it comes to fueling your workout, timing is everything. Before your workout, you'll want to have something that will give you a boost of energy without leaving you with an upset stomach on the road. So focus on carbs, and foods that are low in fiber and low in fat. In general, the bigger the meal the more time you'll need to digest. Each person is different, but you'll want to eat at least 30 minutes before you head out so you don't have GI distress when you're on the road. Within 20 minutes of finishing your workout, have a protein-rich snack to repair muscle tissue, and carbohydrates to restock your spent energy stores. This will kick start the recovery process so that you can bounce back quickly for your next workout. (Learn how much recovery fuel you'll need post-workout without cancelling the results of your exercise.)

4. Drink up. Hydration is important, and not just when you're exercising. Fluids regulate body temperature, move waste from your body, ensure that your joints are adequately lubricated, and help flush out the damaged cells that can lead to inflammation. And proper hydration can help control cravings, which is important because it's often easy to mistake thirst for hunger. While there's no set recommendation for daily fluid intake, a good rule of thumb is to aim to drink about half of your body weight in ounces each day. (So if you weigh 150 pounds, drink 75 ounces of water.) And you don't have to just guzzle water. Fruits and vegetables can also help you stay hydrated. Plus they're packed with antioxidants, which boost muscle recovery and immunity. (Follow these 9 Golden Rules of Hydration before, during, and after your workouts.)

5. Get the balance right. Even if you're not exercising with a goal of losing weight, you still need the right mix of foods and nutrients to feel energized on your runs and to stay injury-free. About 55 percent of your daily calories should come from carbohydrates, 25 percent should come from protein, and another 15 to 20 percent should come from unsaturated fats. But there's no need to start carrying around a calculator. Don't obsess. At each meal, just simply devote half of your plate to carbs, one-quarter of your plate to protein, and another quarter to healthy fats.