Health

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I feel lethargic all the time and I suspect it’s because of what I eat – what should I include in my diet?

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I’ve just started long distance running – what can I eat to make sure I stay in tip-top condition?

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I’ve just started long distance running – what can I eat to make sure I stay in tip-top condition? – Valerie, 24

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Wednesday, 29 August 2012 11:55
Unless you’re a professional runner, there’s no need to follow a strict or special diet to be in tip-top shape. However, there are a few foods that can help fuel workouts, improve performance and speed up recovery time. Here’s what’s good: Quinoa Complex carbs from foods like quinoa are absorbed slowly, offering the body a steady energy supply which is necessary for a great workout. As an added bonus, it’s also a good amount of necessary protein. Bananas If it’s fifteen minutes before gym time and you need a quick fix, a small serving of foods that are low in fibre are the perfect food of choice and won’t give you a digestive upset. Food choices like half a banana, a handful of grapes, or a few strawberries are great pick-me-ups right before your run. Sweet potatoes These are high in antioxidant beta carotene and are good sources of manganese and copper - nutrients essential for healthy muscles. You can choose to bake it whole, roast slices, enjoy cubes in soups, or simply mash it up. Fuel up with sweet potatoes a couple of hours before your workout or have it post-workout to replace lost electrolytes such as potassium and magnesium. Beans Since you’ll need much more protein than the average non-runner, you’ll need to bulk up on lean proteins. Beans are an excellent source of proteins, free of saturated fat and contain cholesterol-lowering fibre to keep your heart healthy. A half cup serving offers 11 grams of proteins and seven grams of fibre. Nonfat Greek Yoghurt You’ll need protein to aid your postrun recovery and non-fat Greek yoghurt is a great post-workout snack option. It’s low in calories, fat, cholesterol and high in protein (16 grams for every 170 gram serving). If you’re lactose intolerant, or just don’t like the taste of dairy that much, have a hard boiled egg, a cup of plain soy milk or a two-ounce serving of organic sliced roasted turkey. Image source: Quinoa

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