Jogging is a sport that many people love. Maintaining a routine of jogging helps us to have a stable health, a good physique and help to fight some diseases, to have positive energy to start a new day. It is essential for runners to have the right nutrition to avoid making mistakes about unhealthy diets.
Don't eat green vegetables
Green vegetables contain many nutrients, provide fiber and are rich in folic acid, vitamin C, potassium and magnesium, lutein, beta-cryptoxanthin, zeaxanthin and beta-carotene, ... Supplementing with green vegetables helps the body get enough nutrients to long-term exercise, help with weight management, reduce the risk of cancer and heart disease.
Green vegetables provide many vitamins and minerals necessary for the body
Cut down on carbohydrates
Carbohydrates are a macronutrient element, a basic ingredient in human food. This is a source of energy, which will keep the body healthy during exercise. If the diet does not provide enough carbohydrates, the body will be deficient in fiber and nutrients.
Don't eat fat
Fat is an important source of energy, helping the body absorb vitamins. In particular, when running for a long distance, the body will need a backup fuel source when carbohydrates are depleted.
Especially the unsaturated fats (Omega 3, 6, 9) found in fatty fish ... are very good for runners.
Eating fatty fish (salmon, pangasius, tuna, ...) at least 2 times per week not only provides quality protein for the body but also adds good fatty acids, vitamins and essential trace minerals. The effect of balancing inflammation, reducing cholesterol, good for heart, blood pressure, improving exercise ability of people with asthma, …
Runners need to get enough fat every day from fish, fish oil.
Not eating on time
Busy runners often eat erratically in terms of timing, composition, and quality of their meals. However, just as you need to keep a regular and consistent running schedule, the same applies to eating. Proactively preparing food to eat right after running will help runners recover quickly.
There is no nutrition plan
Not having a nutrition plan for runners will cause the body to lack the necessary nutrients. To fix that, take the time on weekends to plan meals, prepare lunches, snacks, and dinners to stay healthy. Meals need to maintain sufficient groups of substances: starches, fats, proteins, vitamins and minerals, …