Proper nu­tri­tion is es­sen­tial for healthy body and best per­for­mance

Sherbrooke Record - - LOCAL SPORTS - A Run­ner’s Mind Chris­tine Blanchette

How many peo­ple do you think planned for proper nu­tri­tion be­fore they be­gan an ex­er­cise pro­gram? It’s a rhetor­i­cal ques­tion, though my guess would be not many. The com­bi­na­tion of see­ing an ex­tra chin in the mir­ror while hold­ing the old jeans which fit only in your dreams will usu­ally trig­ger an ur­gency to work out to get your “old” body back. Good nu­tri­tion is an es­sen­tial el­e­ment of good health that can be slow to adopt as habit. When the run­ning urge hit, I knew lit­tle about prop­erly fu­el­ing for training and per­for­mance. It wasn’t un­til af­ter a few work­outs of feel­ing al­ways de­pleted, I re­al­ized my eat­ing habits needed to change. I ate a well-bal­anced diet but found my­self skip­ping meals be­tween work and runs while my body was scream­ing for more fuel.

Did you know ac­cord­ing to Ac­ that you will be burn­ing an ex­tra 100 calo­ries roughly for each mile that you run? Af­ter learn­ing this fun fact and do­ing more re­search on my poor eat­ing pat­terns, I learned to adopt a health­ier diet which should in­clude these essen­tials: car­bo­hy­drates, pro­tein, fats, vi­ta­mins, and min­er­als such as cal­cium. And the truth will set you free. Once you start burn­ing hun­dreds of calo­ries daily through ex­er­cise, you’ll need proper nu­tri­tion at greater fre­quency than three meals a day.

Here are my top five good nu­tri­tion tips:

1. Break­fast – this is the most im­por­tant meal of the day as you’ve been sleep­ing typ­i­cally for about eight hours and need fuel: Boiled eggs, multi­grain bread, oat­meal and yo­gurt. I will have my caf­feine fix and fol­low it up with a glass of water to keep hy­drated. Ex­er­cis­ing should not com­mence un­til at least one hour af­ter eat­ing a large meal. If there is no time to eat, bring a pro­tein bar, ba­nana or have a smoothie.

2. Lunch - I will have home­made chicken soup or a salad or tuna sand­wich. For a snack be­fore run­ning af­ter work, I will bring an ap­ple or en­ergy bar, which will sus­tain you un­til din­ner.

3. Water – drink plenty of water about eight cups a day. Try to drink water through­out the day by hav­ing sips when­ever you can. Find a run route with water stops along the way or bring a water bot­tle with you.

4. Vi­ta­mins – take a multi-vi­ta­min tablet each day to fight off colds, and cover your­self for lack of cer­tain foods your body needs. Get­ting enough sleep to main­tain an ac­tive life­style is an­other es­sen­tial in­gre­di­ent to good health.

5. Stay with foods that work for your body on work­out days. Try­ing out new foods could work against you in the form of cramps. Avoid creamy sauces or spices.

Mak­ing health­ier food choices is the key to im­prov­ing your run­ning per­for­mance and hav­ing a quicker re­cov­ery. Your diet is even more im­por­tant to over­all good health than ex­er­cise.­

Twit­ter: @christineruns In­sta­gram: run­with­it_christineblanchette Run With It on Youtube - Run­withit

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