Best diet for runners

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Training for an endurance race is stressful to more than just your legs and your lungs. It’s hard on your gut, your immune system, your mood, your sleep, and your overall sense of well-being. Race training can be grueling, and the wrong diet amplifies the damage you take during your run and reduces your recovery afterwards. I’ve previously gone over how to fuel your workouts, so this week I’m going to go over how to fortify your body against the stress of intensive training. With the right nutrition, you can drastically enhance your natural protective systems and prevent common ailments associated with endurance training such as:

  • Gastrointestinal problems
  • Increased intestinal permeability (also known as “leaky gut” syndrome)
  • Mood disturbances and irritability
  • Depression
  • Anxiety
  • Troubled sleep and insomnia
  • Decreased immune function
  • Upper respiratory tract infections
  • Increased overall pain and inflammation
  • Joint pain
  • Weight gain

A simple mix of the right foods will help minimize stress, prevent the side effects listed above, maximize fitness improvements, and just make the entire experience feel better. For this particular article I’m going to refer to running, but the same advice works for any endurance training regiment.

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Fueling Workouts Part 4

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In the previous parts of the series, I described how adding fuel before a workout significantly reduces the catabolic effects of exercise. Losing weight, however, is all about creating a catabolic environment. The goal is to breakdown fat tissue, but doing it the wrong way can cause your body to consume muscle tissue and body fat at the same rate. Learn how to save your muscle and lose the fat.

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Fueling Workouts Part 3

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We talked about the importance of managing glycogen during a muscle building routine, and it’s even more critical when training for an event. Long distance running really tests your body’s energy systems, and properly adding fuel into the equation can not only make your runs feel easier, but improve your times.

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Fueling Workouts Part 2

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Building muscle requires calories. You don’t need to down a ton of additional calories, but you definitely won’t see decent results if you’re trying to build muscle while dieting to lose fat. Learn what you need to eat and the best time to eat it to maximize the effect of your workouts.

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