Pulses & Grains: Proper Nutrition While Running
Good health requires a well-balanced diet, even more, when we expose our body to productive stress such as training. The most important parameter that has a positive effect on training is the choice of food and beverage according to the type of training being done, meaning what kind of goal with that training do we want to achieve.
You might be wondering if you should be having breakfast before or after a morning run, and that will largely depend on the type of runner you are. The nutrients are of vital importance and you should listen to your body. For noticeable results of exercise, we need to eat well. Have you ever exercised regularly, but the progress was not visible? Maybe it is time to look at your diet.
Grains are giving you energy!
Due to their properties, grains are considered the healthiest food and the basis of human nutrition. In the diet, they are used as whole grains, as processed foods and as industrial products. For healthy foods, they are considered only when they are unprocessed (as whole grains) because they are rich in carbohydrates, proteins, cellulose, minerals and vitamins.
They should account for about 30% of your daily energy intake because they (as carbohydrates) provide the body with irreplaceable energy sources. Whole grains are very nutritious foods, full of B complex vitamins, phosphorus, and magnesium. Eating them can reduce the risk of developing diabetes and heart problems. This type of diet can also help you control weight if you want to lose a few pounds.
Grains are recommended for breakfast because they give our body enough energy to start the day in the best way possible, to be ready to fulfill all business and private obligations. It is a very important meal as it is the first after the longest break without the food, given that we sleep six, seven and more hours. You can also eat them as an evening meal between five and six in the afternoon, especially if you haven’t had time for lunch.
Pulses will speed up your metabolism
Pulses are an excellent source of vitamins C and K, and they are rich in Vitamin A and B group vitamins. Also, pulses are rich in minerals like potassium, calcium, iron, magnesium, manganese, phosphorus, copper, molybdenum, and so on. They contain protein, fiber, folic acid, tryptophan, and powerful antioxidants that protect body cells from damage and inflammation.
Because of all this, pulses are a first-rate source of energy. They have a beneficial effect on bone and cardiovascular health, they are great for digestion and detoxification, and they balance fat and sugar in your blood. Pulses are super nutritious and low in calories at the same time – they are mostly made of water, and the rest is carbohydrates, proteins and fibers.
Due to their composition and low in calories, pulses are used in various diets and are quite important for athletes. They contain complex carbohydrates that are slowly converted to glucose. Their fiber structure is important for digestion and water retention. Eating pulses prevents constipation, flushes out toxins, and reduces the risk of colon disease.
Why these foods are essential for physical activity?
The secret to a successful and quality training lies not just in the right exercises but in proper nutrition too. To exercise, muscles need energy. In muscle, the main sources of energy are glycogen (sugars), triglycerides (fat), and to a lesser extent proteins. They are consumed during short or long training to provide energy for a particular workout.
When carbohydrates are given during a workout (such as grains) your fatigue is delayed by 30 to 60 min. Fatigue is thought to be due to carbohydrate depletion because active muscles use more sugar from your blood. A portion of pulses provides a quicker feeling of fullness as vegetable fibers fill the stomach and slowly raise blood glucose. This keeps the feeling of being full longer and the energy level stable.
By Miranda Hanson
Runner Click Staff Writer