Note: This article may not precisely reflect my
thoughts on jogging diet. It's a way to bring knowledge around from different
fitness sources to one place.
There are 2 keys to healthy living: Exercise & Diet. I've gone to few top resources to pick what's the
best healthy diet & what's the diet that best supports jogging. Following
is a list of what different fitness sources are talking about diet:
- Mediterranean diet is best for healthy aging & prevents chronic diseases. The article quotes: "The Mediterranean diet includes lots of vegetables (excluding potatoes), fruits, nuts, whole grains, legumes and fish plus alcohol (often red wine) in moderation. It has more of the healthy fats from olive oil and other sources and fewer unhealthy fats from butter, cheese and red meat."
- Vitamin D naturally available from sun highly effective for strong bones, preventing heart disease & strong immune system. Many people take vitamin D supplements to get these benefits. But the article says it isn't needed by most of us.. It quotes: "The Institute of Medicine recommends that people over age 70 have 800 international units total of vitamin D a day, he adds. Because most elderly people get at least 400 IUs through diet and sunshine, Rosen recommends a supplement of 400 IUs for those over 70."
- Eating 1 better 3 apples or pears a day helps loosing weight, increase exercise stamina & prevents heart disease. The article quotes: "Women who ate three apples or pears a day lost more weight than those who didn’t eat fruit. In fact, the non-fruit eaters barely lost any weight."
- Vitamin pill may give a single benefit but exercise gives you synergistic benefit. The article quotes: "To 'mimic' all of these benefits you would literally need handfuls of different pills -- and even then they could never reproduce the synergistic benefits that exercise has on your body and mind"
- Maximize weight loss benefits of jogging by not eating prior to jog. If doing HIIT jog, eat something within 30 min. The article quotes: "That said, there’s actually plenty of research, and reason, that strongly supports skipping eating before exercise… especially if you’re interested in maximizing your fat-burning potential"
- 1/3 watermelon juice taken prior to jogging effective to relieve muscles soreness in 24 hrs & taking it after jogging reduces inflammation. The article quotes: "If you have a juicer, try juicing about one-third of a fresh watermelon and drinking its juice prior to your next workout. This contains a little over one gram of l-citrulline, an amino acid that seems to protect against muscle pain."
- Joggers healthy diet consists of carbohydrates, lean protein & healthy fats. The article also gives importance of what time we take food. It quotes: "For your pre-workout snack, choose carbohydrates, lean protein, heart-healthy fats and fluids or a combination of those to give you that pep in your step."
- Mix food to get various nutrients. Also eat small amount of food you like; don't deny yourself. The article quotes: "Try to not get into the habit of eating the same foods day after day……..………..It's important that you eat a variety of fruits and vegetables too."
- If did HIIT or intense jog & don't feel to eat solid food, blending foods is the way to go. But if jog lasts less than 30 min, no need to worry about post-jog snack. The article quotes: "What you eat after your jog directly impacts your body’s ability to recover and perform well at your next outing."
- If you've difficulty in controlling amount of food or what you eat, the article gives a method to deal with it like: maintain a diary of what you eat, weekly important food buying plan. It quotes: "Not calories, because that takes the enjoyment out of eating. Add up the amount of fats, proteins and carbohydrates you eat during the day. As a guide, you should be looking to eat 2 portions of protein a day (eggs, lean meat, lentils), 5 portions of carbohydrates (pasta, bread, cereal), 3 portions of dairy food (milk, yogurt, cheese) and at least 5 portions of fruit and vegetables. (If you are looking to lose weight, keep portion sizes small – a handful of rice/pasta, two medium size potatoes, one egg)."
- Eating healthy food also depends upon the amount to time you have. Even if no time, it's possible to have a healthy snack. The article quotes: "Omelet with four egg whites, onion, spinach and some shredded Swiss cheese, an orange, a piece of rye toast, a glass of milk and a small glass of pomegranate juice if you have time to sit down for a full meal, recommends "Fitness" magazine. If you're on the go, grab two slices of whole-grain toast with peanut butter and a banana."
- A good way of eating variety of food is to eat different colour vegetables & fruits. Include food which are seeds as they contain much of the nutrients needed to grow a whole new plant. The article quotes: "Seeds--including whole grains, many beans, and even tree nuts--contain the crucial mix of nutrients necessary to grow a new plant, which means they are packed with health-boosting compounds. In addition to traditional nutrients like protein and essential fats, seeds contain bioactive compounds, such as phenolic compounds and ferulic acid, which act as antioxidants."
- Eating small meals every 3-4 hrs will keep need of before & after jog snack away. Avoid foods with empty calories which give temporary energy peak. The article quotes: "Eat small meals every three to four hours to keep energy up and going. Eat adequately during the day, and you don’t have to fuel before, during, and after every training session."
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