Good nutrition helps to live a healthy life and more so reduces the risk of chronic illnesses like the heart ailment, diabetes type 2 or cancer and most importantly it promotes good health. Good nutrition is always a good link between healthy weight and most chronic diseases.
Women have different nutrition needs from men. Mostly when you are running your nutritional requirements become even more discrete. Getting to understand how an athlete should fill her dinner plate is very important, and this is because throughout the exercise period men tend to burn more calories than women. The female runners needs at least 2400 calories per day, but this may vary depending on mileage and genetics.
Here are a healthy diet for the women who run;
· Eat seeds or foods that are from seeds
When we talk of seeds, we mean whole grains, beans or tree nuts which contain health-boosting compounds and traditional nutrients such as proteins, essential fats, and some bio-active compounds. Seeds like beans are low in cholesterol, therefore, helps maintain a healthy body.
· take five different colored berries and veggies every day
Fruits and veggies supply the body with mineral deposits, vitamins, and carbs that the body requires. They only add a few calories to your body helping you maintain your weight. The idea of having different colors is to ensure there are enough colors that light up the yield lane because each one of them offers exclusive health benefits
· Eat plant foods with their skin intact
Crop skin is rich in numerous types of fiber and starches which help to encourage the growth of healthy microorganisms in the innards which functions in dismissing constipation. Always drop the peeler and take the unpeeled apples, red potatoes, zucchini plants, and even black beans.
The outer skin will shield from parasites, UV light, and other invaders and thus the skins have a wide range of photo chemicals that will also help to protect your health.
· Thirst-quench milk and also eat from milk products
Mammal milk from either a cow, a goat, a reindeer or their dairy products such as yogurt, cheese and kefir should always be inclusive in a runner’s diet.
Milk is known for its calcium benefits of building strong bones which is great for running — dairy products on the other hand provisions the runner’s physiques with a sufficient quantity of protein that helps in speed retrieval. The dairy products also play a big role in strengthening the immune system.
· Try to include fish and seafood in the diet
There is a unique combination of nutrients that come from seafood and fish that are essential to runners. They are always an outstanding cause of good protein which also contain zinc, copper, and chromium and this is reserved that are always low in a racer’s diet.
Fish is also linked to having very low rates of depression, and omega 3 has anti-inflammatory capabilities that give the runners potential that helps to counter workout prompted muscle distress and to lessen illnesses like psoriasis.
· Consume meat from hens, eggs or grass nursed animals
Increased intake of proteins leads to an increase in the intake of minerals. Meat are a great cause of zinc and irons which support a strong immune system and plasma cells; these two minerals do not have any other source apart from meat.