Four foolproof food habits
1. Carbs are your best friends — and protein, too!
Don’t expect to run faster if you’re skipping on carbohydraterich foods.
Complex carbohydrates like whole grains, starchy vegetables and fruits are excellent choices that will keep you fuelled on a training day, while minimizing risk of injury. Proteins like lean meats, beans and dairy are just as important in controlling your appetite and preventing energy dips mid-day. Aim to have at least one carbohydrate and one protein rich food at each meal.
2. Carry an emergency snack wherever you go.
Even if you’re leaving the house for a short few hours, pack an emergency snack in case hunger kicks in. Easy energy-dense portable snacks can be nut bars, trail mix or a homemade muffin, and will keep you satisfied.
3. Refuel, ASAP
If you want to save yourself from getting hungry, start running to the kitchen after your run/walk. Doing so, combined with balanced protein and carbs, will ensure speedy recovery allowing for faster muscle repair.
A chicken sandwich, granola and yogurt, or peanut butter toast are excellent recovery foods. Don’t have much appetite? Chocolate milk or a smoothie are easier to digest, and are a great carb/protein combination.
4. Get your beauty sleep.
It’s no surprise that when you’re tired, running feels like a chore. Poor sleep can weaken your immune system, decrease your performance, and affect your recovery. If you don’t get a restful sleep, taking daytime naps is beneficial.