Nutrition 101 for Runners, What Your Body Needs to Do Its Best!

Working out requires energy, and it is important to not limit your body to an energy bar or drink. Most runners can feel internally that their body needs carbs before engaging in a long run, however; after the run is where many runners and athletes in general make mistakes when it comes to what their bodies need.

Food delivers nutrients to your body that are essential to nourishing and repairing injuries. It is also essential in order to maintain optimal health.

A combination of proteins, fats and essential vitamins and nutrients is necessarily for optimum performance.

One food that is especially good for repairing injuries and helping athletes get enough Vitamin C is red bell pepper. One red bell pepper provides 3 times the amount of Daily Value of vitamin C. This vitamin is vital for repairing connective tissues and cartilage. Vitamin C also helps with the healing process. It is recommended that injured athletes go for five servings of vitamin C per day. Other foods that contain a great amount of Vitamin C include papaya, cantaloupe and oranges.

Another friendly food for runners and athletes is salmon. Salmon has an abundance of protein and omega-3 fatty acids. The protein in salmon helps to rebuild muscle and repairs bones, ligaments and tendons.

Protein also helps to build new cells. Omega 3 found in salmon helps with anti-inflammation. Another essential nutrient for injured runners, Omega 3 will actually prevent injuries from causing more pain to athletes.

Other foods that contain a concentrated amount of protein and omega 3 are mackeral, flaxseeds and walnuts.

Another wonderful food to munch on before or after working out is carrots. They are sweet, nutritious, and if you eat enough of them, you'll eventually turn orange.

Carrots provide up to 3 times the amount of Vitamin A that your body requires each day in as little as a half cup. Vitamin A is especially good at making white blood cells. Vitamin A can also be found in sweet potatoes, dried apricots and spinach.

Fortified cereals are also great for runners because they have a great deal of zinc. Most foods that contain high quantities of zinc also contain a high quantity of fats. Fortified cereals, on the other hand, often contain little fat. Zinc is responsible for assisting the proteins and fats to help repair damaged tissue. Shellfish, sesame seeds and pumpkin seeds will also give your body the zinc necessary to help repair injuries. It is also important to not overdo the amount of zinc your body requires. Too much zinc can actually suppress your immune system.

Almonds are also a spectacular food for athletes because of their rich source of vitamin E. Vitamin E is an antioxidant which supports the immune system and helps your body to build healthy cells. Nut butters, avocados and vegetable oils also support your body's immune system and are especially great for athletes.

As far as when to eat, it is recommended that daily runners eat every 3-5 hours. It is important to avoid waiting more than 5 hours to eat anything. This creates wide swings in blood sugar levels. Skipping meals does not work well for those who wish to work out and remain healthy.

In regards to how much runners should eat, it is dependent on any number of factors. Consider researching your BMI, and factor in height, weight, age and how often you exercise.

Overall, fruits and vegetables should be at the top of the list in regards to what we eat each day and how many portions. Next up would be grains and legumes and then lean meat or soy products. Lowfat milk products and sweets should come in last place.

It is also recommended to listen to your cravings. They could be your body's way of letting you know your blood sugar is low.

By listening to your body and making sure to provide optimal nutrition, you'll find your performance improves and you'll feel healthier before and after you run.