ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Health Advice for Runners

Updated on May 9, 2010

Running can be a great form of exercise but it can take a toll on the body. Running can tear some muscles and tendons and takes up a lot of energy. For those that want to get in shape by running this hub will help you out. Running is not just about physical exercise to lose weight. To get the maximum benefits out of running, you need to also eat right and intake the proper nutritional elements. Eating proper can repair any damage done by running and replenish missing nutrients. Here are some dietary elements that are essential for running and exercising.

Carbohydrates-Top performance, better endurance, speedy recovery. The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Your liver breaks down carbohydrates into glucose (blood sugar), which is used for energy by the body. 400-600 mg daily. Whole grain breads and cereals Starchy vegetables Legumes, Fruits Milk and milk products Vegetables.

Protein- They play an essential role in the cellular maintenance, growth, and functioning of the human body. Serving as the basic structural molecule of all the tissues in the body, protein makes up nearly 17 percent of the total body weight. 50 mg, Found in meat, poultry, fish, milk, egg, and cheese, legumes; navy beans, pinto beans, chick peas, soybeans, split peas.

Fat- Play a crucial role in brain function as well as normal growth and development. Omega 3’s, fish oils, 3,000 mg. Fish, walnuts, flaxseed oil, and green leafy vegetables. Shrimp, clams, light chunk tuna, catfish, cod, and spinach.

Fiber- Because it makes you feel full faster, it can be helpful in controlling weight. Fiber aids digestion, helps prevent constipation, and is sometimes used for the treatment of diverticulosis, diabetes, and heart disease. 25 g whole grains and beans. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Soluble fiber has been scientifically proven to lower cholesterol, which can help prevent heart disease. Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. It appears to speed the passage of foods through the stomach and intestines and adds bulk to the stool.

Calcium- Builds and maintains bone strength, which prevents stress fractures, Builds and maintains teeth, Helps regulate heart function, Assists in muscle growth and contraction. 1,000 mg. Milk & milk products, Calcium fortified juices, Beans, Oranges, Broccoli.

Iron- Delivers oxygen to your blood, Along with protein, helps form hemoglobin, which carries oxygen from the lungs through the blood to the body tissues, which includes the muscles. 18 mg. Beef, Lamb, Pork, Leafy green vegetables, Iron fortified cereals, Breads.

Vitamin C- Helps the formation of scar tissue, Fights bacterial infection, Reduces the impact of some allergy producing substances, Helps prevent the common cold (Controversial), As an antioxidant, fights cancer, cataracts, and heart disease. 75 mg. Citrus fruits, melon, berries, vegetables; like Broccoli, Tomatoes, Oranges, Grapefruit, Cantaloupe

Vitamin E- Lessens oxidative damage after hard training, Prevents lung damage from many pollutants, Vital to the immune system. 15 mg . Vegetable oils, Wheat germ, Whole grains, Rice, Leafy vegetables, and almonds.

Beta-Carotene- Antioxidant. Prevents cancer and heart disease and can boost our immune system. 10 mg orange, yellow and red fruits or vegetables.

Vitamin A- Critical to the development of bones and teeth. Helps maintain good eyesight. Enhances the immune system. Prevents red blood cell damage. 600 mg. Dark green leafy vegetables, Yellow-orange vegetables and fruits, Liver, Milk, Butter.

Drinking Nutrients

 

Drinking is also an important way to get the nutrition you need. Here are some beverages that you can drink before or after you are done running.

Iced Green Tea- Drink it before or after your run. Green Tea contains antioxidants that help fight heart disease and cancer. It has catechins that reduce muscle damage caused by exercise. It also speeds recovery.

Coconut Water- You can drink it before or after the run. Coconut water NOT coconut milk. It contains 670mg of potassium. Potassium helps maintain water balance and helps muscle function. It also contains enough carbs for an hour of running.

Chocolate Milk- Drink after you complete your run. This drink has carbs and proteins that help speed recovery of muscles. Plus milk contains calcium and vitamin D to strengthen bones.

Cherry Juice- Drink after running. Cherries are high in antioxidants and have anti-inflammatory properties. It is also useful in recovery.

Vegetable Juice- To drink after your run. Vegetable juice is full of nutrients from many vegetables. Mostly tomatoes that have lycopene which is an antioxidant that has been shown to protect muscles from oxidative stress caused by exercise.

We can now see that it is important to eat and drink the right nutrients when exercising. Running can damage your muscles and deplete the body of vitamins and minerals. It is important to repair and replenish these nutrients. So if you decide to get in shape by running then I would recommend watching what you eat and drink. Also eating healthy makes you feel better and gives you more energy to exercise.

Comments

    0 of 8192 characters used
    Post Comment

    • Ironracer profile image

      Ironracer 7 years ago from St. Louis, MO

      Great info! I started taking multivitamins again to help supplement.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: "https://hubpages.com/privacy-policy#gdpr"

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)