Some of us (start to) run to eat, all of us need to eat to run! The diet of a runner is very important and should not be left to chance.
Experts agree on some general rules, for instance, that carbohydrates are the fuel for the runner, that proteins are a muscle rebuilder that should be eaten soon after training and fats are not the enemies.
Some general guidelines for runners:
50-70 percent of calories should come from carbohydrates (grains, pasta, bread, rice, etc.), 20-30 percent from fats (oils, avocados, nuts, etc.), 10-20 percent of calories from protein (fish, meat, chicken, beans, etc.)
Women should consume three ounces (20-25 grams) of protein with each meal as part of a three-meals-a-day diet. For men, four to five ounces (25-30 grams) of protein per meal should be enough
The right fats in the right quantities from nuts, fish, avocado are a precious ally to balance your meal and have anti-inflammatory properties
Breakfast is the first daily meal and therefore very important after many hours of fasting.
Don't underestimate the importance of a snack during your day
The right dinner will help you sleep well and rebuild your muscles during your sleep.
We recommend you consult with an expert for a personalized nutrition plan, but here are some ideas and a couple of yummy recipes. Let's start this week with breakfast.
Breakfast is the first daily meal and therefore very important after many hours of fasting. Our body needs immediate energy and it is important that this meal is balanced. But we also think it should be good, to start your day in the right mood.
Here are some ideas:
fat-free Greek yogurt (or soy yogurt) with a tsp honey and some nuts
ricotta cheese with ham or cacao powder on a slice of whole-wheat bread
oatmeal with nuts, fruit, and milk or almond, soy or oat milk
an egg with avocado on a slice of whole-wheat bread
Salmon and avocado on a slice of whole-wheat bread
oat flour pancakes
If you are looking for more original ideas you can try one of the following receipts. Let us know what you think!
Fit Tiramisu by Walter “Pescecane” Cassese
4/5 whole wheat Italian toasts
170 gr fat-free Greek yogurt
15gr honey (1 tbsp)
10 gr bitter Cacao powder ( 2 tsp)
1/2 extra dark chocolate block
1 small espresso cup
Mix the yogurt with the honey. Soak the Toasts in the coffee and alternate layers of toast and yogurt mix. Leave in the refrigerator for the night. In the morning cover with the Cacao powder and grated chocolate.
Egg White and Oat high protein pudding by Walter “Pescecane” Cassese
50 gr Oat (1/2 cup)
180 ml of water (3/4 cup)
10 gr bitter Cacao powder (2 tsp)
100 ml Egg White (3 eggs)
15 gr honey (1 tbsp)
5 gr coconut flakes (1tsp)
In a small pan mix oat, water, honey, cacao powder, and egg white. Cook on a slow fire, mixing continuously. As the mix is thickened pour it in a cup and let it cool all night in the refrigerator. In the morning flip it and cover with the coconut flakes
You can replace cacao and honey with a banana or an apple (to be cooked with the other ingredients)
What about breakfast drinks? Milk is good for the intake of calcium. Fresh fruit juices are helpful to add anti-oxidants especially if you have breakfast after your training. Don't forget to drink plenty of water, this is important as most of the metabolic reactions require water in the cells and a dehydrated cell will not be as efficient.
Tell us what is your favorite breakfast, we would like to know!