โญ๏ธ What are good Snacks for Runnersโ Optimal Performance? ๐๐ปโโ๏ธ๐๐ปโโ๏ธ
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A good race depends on more than just your training. To improve your speed and performance, you also need to consider what you are putting into your body. The right foods at the right time can boost your running performance tremendously, and, reduce the risk of injury and illness. 3 good snacks are:
1๏ธโฃBANANAS๐
If you need a high-carb energy booster before your afternoon run, you canโt go wrong with a banana. This fruit also contains a healthy dose of potassium (about 400 mg). This is especially important for long-distance runs or in hot temperatures when you are likely to sweat a lot and thus lose valuable minerals. Potassium (as well as other minerals like sodium, magnesium and chloride) compensates for this loss and lowers your blood pressure at the same time.
2๏ธโฃPLAIN YOGURT๐ฅ
Yogurt is the perfect combination of carbohydrates and proteins. It has a biological value of nearly 85%, meaning that it has a high percentage of essential amino acids (which cannot be synthesized by the body and so must be obtained through food). Consumed right after a run, it can speed up your recovery and thus protect your muscles. The calcium contained within also strengthens your bones. An additional benefit of yogurt is that it contains live lactic acid bacteria (probiotics). These stimulate your gut flora and thus boost your immune system. This is important for everybody, not just dedicated runners.
3๏ธโฃDARK CHOCOLATE๐ซ
As a diligent runner, you are allowed to treat yourself once in a while. Dark chocolate (with at least 70% cacao) is the perfect sin because you donโt have to feel guilty afterwards. It can lower your blood pressure and cholesterol levels. Plus, the flavanols (secondary metabolites) contained within help reduce inflammation.
Credits :
@Runtastic
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For best performance, letโs plan your Diet for running! ๐ฒ
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