Here is a list of useful products for running fans and those who are serious about their nutrition.
If you are keen on running or triathlon, before the next trip to the store, we recommend you to add to your shopping basket eight wonderful products that will make your workout more effective, and speed up the recovery process after intensive training.
1. Almond
It is recommended for athletes to take a handful of almonds at least three to five times a week. Nuts, especially almonds, are an excellent source of vitamin E, which is lacking in many athletes involved in cyclic kinds of sports.
According to research, eating nuts a few times a week reduces the level of cholesterol in blood, in particular LDL cholesterol, which blocks the arterial blood flow, and reduces the probability of cardiovascular disease. In addition, the form of vitamin E that is contained in nuts reduces the risk of cancer.
2. Eggs
One egg fills about 10% of your daily protein needs. Egg protein is a dietary protein properties are close to breast milk. It means that the egg protein contains all amino acids that will help your muscles recover after training.
If you eat one egg, you will get about 30% of the daily intake of vitamin K, which is vital for bones. Eggs also contain choline, a nutrient helping to improve memory, and lutein, a pigment that is essential for healthy eyes.
Don't worry about cholesterol: according to research, athletes who eat eggs have a lower risk of heart disease than those who avoid them.
3. Sweet potato
This product should be on the runners' product list all year round. Just one potato that contains only 100 Kcal will provide you with 250% of the daily intake of vitamin A in the form of beta-carotene, a powerful antioxidant.
They are also a good source of vitamin C, potassium, iron, and two microelements — manganese and copper.
Many runners do not satisfy their needs for manganese and copper, which can subsequently have an impact on the whole performance, as these minerals are important for the good functioning of the muscles.
4. Oranges
Eat enough oranges and you will get less muscle pain after the hard workouts such as trail running.
One orange provides 100% of the daily intake of vitamin C. A special compound of the orange gives it the antioxidant properties, and it is contained in the peel of the fruit. It also helps to decrease cholesterol and lower high pressure.
Oranges can be stored in the refrigerator for up to three weeks depending on their maturity. Orange zest can be stored in a glass jar for a week.
5. Legumes
One Cup of beans provides 30% of the daily protein intake, almost 60% of the daily fiber dose (it lowers cholesterol), and 60% of vitamin B which plays a key role in the support of the normal functioning of the cardiovascular system.
Legumes also contain antioxidants. Day-to-day use of beans lowers cholesterol and the risk of heart disease.
6. Green mix-salad
Instead of buying one type of greens for your salad, pay attention to the mix of greens, which can contain five or six species from lettuce to crisphead lettuce.
Each type of greens offers a unique combination of phytonutrients that, as studies show, can become a protection against the occurrence of the age-related diseases such as Alzheimer's disease, cancer, heart disease and diabetes. These phytonutrients also act as antioxidants, preventing muscle damage after hard training.
Greens should be stored in the refrigerator for no more than six days. They will remain fresh for a long time, provided that you do not wash it.
7. Salmon and fatty types of red fish
Salmon is justly the king of fish. In addition to being an excellent source of quality protein (about 30 g of protein per about 100 g), salmon is one of the best sources of omega-3 fats. These essential fats help to support the defences of the immune system.
A recent study showed that people with asthma feel much better thanks to taking fish oil for 3 weeks. So, if you have experienced any problems with breathing during cardio, we recommend you to cook dishes with fatty types of red fish.
What else to buy in the supermarket?
- Whole grain bread (especially useful for runners trying to avoid the slightest weight gain; this wonderful product will also help to escape a metabolic syndrome. It makes the proportion of visceral (internal) fat increases and problems with insulin production begin).
- Frozen vegetable mixes (antioxidants, beta-carotene and vitamin C).
- Macaroni made of durum wheat (contain easily digested carbohydrates that help restore glycogen levels; contain B-vitamins).
- Chicken (along with protein, chicken contains selenium, a microelement that protects muscles from damage while running).
- Frozen berries (antioxidants may prevent the development of Alzheimer's disease).
- Dark chocolate (reduces the risk of blood clots).
- Yogurt with a low percentage of fat (a source of protein and calcium; helps to restore the intestinal microflora; but you should buy only yoghurt with live bacteria).
Source: www.runnersworld.com
