The day before my morning run, I look through the kitchen to see what I should eat for breakfast. Should I eat bread or granola? Should I drink coffee? For most of my years, it has been trial and error. (i.e. running half-way and getting a stomach-ache)
Until one day, I realized I should learn about what I eat. I investigated the food ingredients label on the food packages and researched what each nutrient means.
It was a fascinating experience learning about my body and nutrition needs for runners.
In this blog post, I compiled what I found out. I’ll discuss what the nutrients mean and do to our bodies, how each nutrient affects us as a runner, and finally answer what we should eat before, during, and after our runs.
This gets quite long and there is a lot of information, but it will be very useful for the rest of your life.
Feel free to bookmark this page and come back for reference!!
The Six Major Nutrients
99% of what we consume belong to six major nutrients: carbohydrates, fats, proteins, vitamins, minerals, and water. These nutrients support our metabolism, which covers every single biochemical reaction that goes on in our body. This is also how we create energy to run, the core of nutrition for runners.
1. Carbohydrates (Carbs)
Carbohydrates include Sugars and Fiber.
Sugars can be simple or complex and can be broken down by the body. Each gram of Sugars contains 4 calories.
Fiber cannot be broken down by the body and contains 0 calories, but it helps digesting Sugars.
Your bodies can only store limited amounts of carbohydrates as glucose and glycogen. 45-65% of your calories should come from carbohydrates depending on activity level.
Too many carbohydrates can result in insulin resistance, which causes metabolic syndrome. This can cause high blood sugar, high blood pressure, increased waist circumference, cardiovascular disease, and type 2 diabetes.
At a typical running “race pace”, carbohydrate utilization is in the range of 2-3g/minute. At low exercise intensities most individuals are “burning” carbohydrates at 1-2 g/minute.
Simple Sugars/Carbohydrates
Glucose
What is Glucose?
Glucose is the primary fuel source for your brain and working muscles to function. The neurons in your brain is solely fueled by glucose, so it is a critical nutrient in your body.
Glucose flows in your blood as blood sugar. Your body regulates its level with insulin from the liver.
Excess glucose is stored in the form of glycogen in our liver and muscles. Further excess glucose is stored as fat in your body. When blood sugar is low, glycogen is converted to glucose quite efficiently by insulin.
How does your body handle Glucose?
Every neuron signal and muscle movement require glucose as a fuel source for energy. As you increase your activity demands, glycogen (faster) and fat (slower) are converted into glucose.
When you are low on glucose and glycogen, and your fat cannot convert to glucose quick enough, you run out of energy. This is common for marathoners at around 20 miles when they “hit the wall”.
High blood sugar (Hyperglycemia) damages blood vessels. Low blood sugar will make you tired, dizzy, and even pass out. A healthy liver should generate sufficient insulin to regulate the blood sugar level.
What happens when we consume Glucose?
Glucose provides you with energy quickly. However, since free glucose by itself is directly absorbed into our blood stream. This can spike your blood sugar level dramatically. Glucose when consumed with fiber takes more time to absorb and has a much smaller impact to your blood sugar level.
For runners, free glucose may be necessary when you need the extra glucose for immediate energy. In other situations, this will trigger an insulin spike which may stress your body and harm your liver.
High Glucose Food/Drink Examples: Plums, dried apricots, raisins, blueberries, Gatorade mix
Fructose
What is Fructose?
Fructose is a simple sugar like glucose but much sweeter than glucose. It is sourced from sugar cane, sugar beets and corn.
How does your body handle Fructose?
Fructose is processed in the liver and either broken down into glucose and glycogen for energy or converted to fat for storage.
What happens when we consume Fructose?
Fructose by itself is directly absorbed into our blood stream but must go through the liver to be processed.
Your liver is only designed to break down small amounts of fructose. A direct dosage of fructose is easily excessive so most of the fructose gets converted into fat. This excessive dose may cause fatty liver disease, obesity, insulin resistance, diabetes, and cancer.
Fructose when consumed with fiber takes more time to absorb and has a much smaller stress to your liver, resulting in less fat conversion.
For runners, some of the fructose maybe broken down to glucose for quick energy, but most of the fructose is likely converted into fat as your liver capacity to break down fructose is very limited.
High Fructose Food/Drink Examples: Dried figs, raisins, melons, condensed orange juice
High Fructose Corn Syrup (HFCS)
What is HFCS?
HFCS is part glucose, part fructose (42-55%). It is common in processed foods and soft drinks.
How does your body handle HFCS?
Our body consumes HFCS the same way as consuming glucose and fructose. It creates glucose and glycogen for energy, and fat for storage.
What happens when we consume HFCS?
The presence of glucose increases the amount of fructose that is absorbed and stimulates the release of insulin. This means that more fructose is used to create fat, compared to when fructose is eaten alone.
As it is easy to consume excessive fructose and create high amounts of fat from HFCS, it is claimed to be the major cause of obesity and obesity-related diseases.
For runners, HFCS can provide a short-term boost of glucose for energy, but high amounts of fructose may still be converted to fat.
High HFCS Food/Drink Examples: Soda, candy, sweetened yogurt, salad dressing, canned fruit
Sucrose (Table Sugar)
What is Sucrose?
Sucrose is the sugar we most commonly associate with. It is created with a bond between one unit of glucose and one unit of fructose.
How does your body handle Sucrose?
Enzymes in our body break down sucrose into glucose and fructose, and create glucose and glycogen for energy, and fat for storage.
What happens when we eat Sucrose?
Like HFCS, Sucrose creates high amounts of fat. It is better than HFCS because our body takes time to break the bond between glucose and fructose. This extra time slows down the absorption of fructose into the liver. The liver can now have more capability to break down fructose, and create less fat.
Sucrose when consumed with fiber takes more time to absorb and has a much smaller stress to your blood sugar and liver, resulting in less fat conversion
For runners, sucrose can provide a boost of glucose for energy, but some amounts of fructose may still be converted to fat. It is a slightly slower boost than HFCS, but a healthier option for your body long term.
High Sucrose Food/Drink Examples: Sugar, coconut cream, brown sugar, Gatorade mix, pineapple
Lactose
What is Lactose?
Lactose is a sugar found in milk. It is made up of glucose and galactose
How does your body handle Lactose?
Lactose enters your small intestine and is broken down by lactase to create glucose and glycogen for energy. Excess becomes fat for storage.
What happens when we eat Lactose?
You get energy from lactose at a slower rate than directly consuming glucose. Some people lack the enzyme lactase, which we call Lactose Intolerant. This may result in diarrhea, abdominal pain, and gas.
For runners, lactose can be a relatively fast source of energy. However, lactose is generally consumed with dairy products, which may cause side effects that affect your performance.
High Lactose Food/Drink Examples: Milk, eggnog, rice pudding, cottage cheese, sundae
Complex Sugars/Carbohydrates
What are Complex Sugars?
Complex Sugars are made up of long chains of sugar molecules. An example is starch.
How does your body handle Complex Sugars?
Complex Sugars are slowly broken down to create glucose and glycogen for energy. Excess becomes fat for storage.
What happens when we eat Complex Sugars?
Since it takes much longer to digest complex sugars, it provides a slow, gradual source of glucose supply. You will feel fuller and longer and minimize blood sugar spikes. Complex sugars are more beneficial for long-term health than simple sugars.
For runners, this is a good form of energy source for endurance running. Your digestive system takes time to digest this form of food so it also takes time to see the effects.
This is the type of food for carbo-loading before a marathon to maximize your glycogen stores.
High Complex Sugars Food/Drink Examples: Whole wheat breads, whole wheat pastas, brown rice, barley, potatoes, corn, black beans, quinoa
Fiber (Dietary Fiber)
What is Fiber?
Fiber is a carbohydrate that cannot be broken down. As such, it has no calories. It is a plant-based nutrient, and can be soluble or insoluble. Both forms are needed in our bodies.
How does your body handle Fiber?
Fiber goes through your body from mouth to colon undigested. It can fill you up and further slow down your digestion of complex carbohydrates This results in an even slower release of glucose from the complex carbohydrates.
Fiber acts like a scrub brush that cleans out bacteria and build up through your intestines.
What happens when we eat Fiber?
You don’t get energy from Fiber itself. Fiber slows the digestion of food. This increases satiety and promotes healthier digestion. As a result, glucose is released into the bloodstream more slowly, which prevents spikes in insulin.
Fiber keeps intestinal tract healthy, helps lower cholesterol (especially “bad” cholesterol), and promotes regular easier bowel movements.
For runners, a lack of fiber may cause poor digestion and constipation, affecting performance.
Too much fiber can affect the digestive system and make training uncomfortable. The excess fiber causes gas and bloating, diarrhea, and feeling uncomfortably full. Furthermore, fiber takes up water and thus can leave you feeling heavy.
The more fiber you eat the more fluids you should consume to help it pass otherwise you could also end up with constipation.
High Fiber Food/Drink Examples: Split peas, French beans, flaxseed, all-bran cereal, brussels sprouts
2. Fat (Triglycerides)
What is Fat?
Fat is a storage of energy and typically provides half of the body’s energy needs. It exists throughout your body and commonly exists as that annoying belly fat. Fat contains 9 calories per gram.
Besides being a store of energy, fat also carries important fat-soluble vitamins. It cushions organs and acts as a basic component of cell membranes in every cell throughout our bodies
Fat is essential for body growth and development. It is integral to body processes such as cholesterol level regulation, blood clotting, nervous system functioning, reproduction, and immune system response.
There are 4 major types of Fat in our food, from good to bad to worst – Polyunsaturated Fat (Good) Monounsaturated Fat (Good), Saturated Fat (Bad), and Trans Fat (Worst)
How does your body handle Fat?
Fat from food are slowly digested in the stomach and broken down into glycerol and fatty acids depending on your body’s needs.
Glycerol can be broken down to glucose for energy. Fatty acids can also create energy with oxygen. Your body prefers to use glycerol before fatty acids.
Excess glycerol (from carbohydrates/protein/fat) and fatty acids are packaged into fat and stored in our fat cells, which has unlimited capacity.
When we need energy from fat, the fat cells can be converted back into glycerol and fatty acids, which travel through the liver, blood stream, and our lymphatic system for cells to use as energy.
Sometimes, when the body is deprived of carbs, the liver starts breaking fatty acids down into an alternate kind of fuel called ketones—a process that is the basis of the keto diet.
What happens when we eat Fat?
The fat you eat makes the food’s flavor both more intense and lasting. The digestion of fatty foods is very slow, which prolongs our feelings of fullness.
For runners, fat is used as a source of energy when we run depending on the oxygen supply. Cardio/aerobic running encourages the use of fat while anaerobic running prefers glycogen and glucose for quicker energy.
Your health relies on a mix of “Good” to “Bad” Fat. There are further health consequences depending on the type of Fat you eat, which should be labelled clearly on the food packaging.
Polyunsaturated Fat (“Good” Fat)
Naturally occurring fat that is more likely to be liquid at room temperatures. It can help reduce bad cholesterol levels
Omega 6 and Omega 3 are essential polyunsaturated fats important for regulating blood pressure and inflammatory responses. Your body cannot produce these fats and relies on food intake.
High Polyunsaturated Fat Food/Drink Examples: Walnuts, sunflower seeds, flax seeds, fish, corn oil, soybean oil
Monounsaturated Fat (“Good” Fat)
Naturally occurring fat that is likely to be liquid at room temperatures and turn solid when chilled. It can help reduce bad cholesterol levels.
High Monounsaturated Fat Food/Drink Examples: Nuts, avocado, canola oil, olive oil, peanut oil and butter
Saturated Fat (“Bad” Fat)
Naturally occurring fat that is solid at room temperature. It is dense and can form plaques in your blood vessels. It also raises your bad cholesterol. The American Heart Association recommends aiming for a dietary pattern that achieves a maximum of 5% to 6% of calories from saturated fat.
High Saturated Fat Food/Drink Examples: Red meat, chicken skin, whole-fat dairy products, butter, tropical oils
Trans Fat (“Worst” Fat)
Artificial fat that does not exist in nature. Avoid any Trans Fat intake as it is dangerous to our bodies.
It was created by saturating unsaturated fat for easier storage at room temperature. Your body does not know how to handle this fat and they form plaques in your blood vessels easily due to its structure.
When reading food labels, be aware that trans fat less than 0.5g per serving can be shown as zero. Look for the words “Partially Hydrogenated Oils” on the packaging which means Trans Fat is present.
Many countries including US and Canada has banned Trans Fat.
High Trans Fat Food/Drink Examples: Baked goods, microwave popcorn, frozen pizza, fried foods, non-dairy coffee creamer
Cholesterol
Cholesterol is a waxy, fat-like substance that is made from our liver and foods we eat. It helps make hormones and vitamin D. It also helps food digestion.
The cholesterol in the food you consume has minimal impact to your body’s cholesterol level. This is because your body just adjusts accordingly and produces more or less of the cholesterol to balance the cholesterol for your body’s needs.
For runners, the consumption level of cholesterol has no effect to your running.
For your information, here are the 2 types of cholesterol we generally talk about. Their level is more related to the fats you consume.
Low-density Lipoprotein (LDL) (“Bad” Cholesterol)
LDLs delivers glucose and fat that you just ate to the body’s fat deposits. However, it can add to the build-up of plaque in your arteries and increase your risk of getting heart disease. You want your LDL to be low.
LDL causing Food/Drink Examples: fatty cuts of meat, full fat dairy products, deep fried fast foods, pastries, hamburgers, coconut oil
High-density Lipoprotein (HDL) (“Good” Cholesterol)
HDLs carry LDLs away from arteries back to the liver to be broken down. It also gathers other cholesterols from blood, artery walls, and other cells. This protects you against coronary heart disease. You want your HDL to be high.
HDL causing Food/Drink Examples: Beans and legumes, whole grains, high-fiber fruit, fatty fish, flax, chia seeds, olive oil
3. Protein
What is Protein?
Proteins are made up of amino acids and is found throughout the body. It makes up the muscle and connective tissues, ion channels and pumps, the enzymes for biochemical reactions, the haemoglobin that carries oxygen in blood, and DNA.
The body runs on protein. Protein contains 4 calories per gram.
How does your body handle Protein?
Protein from food are slowly broken down into various kinds of singular amino acids. These amino acids are sent to the liver and reconfigured for the protein the body needs. There is no protein storage, so excess protein becomes fat stored in our fatty tissues and urea.
When the body is low on carbs, protein from the muscles and tissues may be broken down into glycogen and glucose for energy.
What happens when we eat Protein?
Protein takes more energy to digest than carbs and fat. Its slow digestion also keeps you full longer.
For runners, adequate protein is needed for the growth and repair of all cells, body tissues, and muscles. Otherwise, you lose muscle mass.
High-protein intake has also been shown to stimulate white blood cells and maintain a strong immune system.
Protein does not seem to have much performance boost during runs (still unclear). However, it is certain that your muscles get stressed and damaged from the run, and need repair. Runners who consume the right amount are less likely to get injured
For a quicker recovery, consume protein in the first 30 minutes after intense exercise. Your body is primed to use protein and carbs for recovery and muscle repair during this time.
The right amount of protein for runners is around 1.5-2g per kilogram of body mass. (i.e. 105-140g protein for a person weighing 155lbs/70kg)
This is about 50% more than a non-runner. Experts believe that most healthy adults can tolerate eating 2 g of protein per kg of body weight per day over the long term.
Various types of proteins are used for a variety of important body functions, so your protein intake should come from multiple sources to avoid deficiencies. This study discusses the considerations for different sources of protein.
High Protein Food/Drink Examples: Lean meat, fish, milk, eggs, tofu, beans
4. Vitamins
What are Vitamins?
Vitamins are organic compounds the body requires in small amounts for normal metabolism and to keep body running. The body cannot self-generate vitamins and rely on intake.
How does your body handle Protein?
Vitamins can be categorized into water-soluble or fat-soluble. Water-soluble vitamins include vitamin B and C, they are not stored in the body and require daily replenishment. Other vitamins are fat-soluble and can be transported by protein to be stored in fat cells.
What happens when we eat Vitamins?
Various vitamins support various body functions. Too many or too little vitamins may hinder the body’s proper function. It is rare to have too many vitamins unless you overdose on supplements. Fat-soluble vitamins are best absorbed with food.
For runners, you may feel weak on certain functions of your body. This could be caused by a lack of certain vitamins. Here are the functions of major vitamins to help you determine whether you should adjust your diet.
Vitamin A
Vitamin A helps make white blood cells, which is key in the body’s immune system. It also helps shape bones and improves vision. Most animal and plants contain Vitamin A
Vitamin B
There are 8 types of Vitamin B. They support energy and fat metabolism, skin health, and red blood cell production. As Vitamin B is common in most foods, deficiencies are rare.
Vitamin C
Vitamin C fights infection, improves immune system, makes collagen that heals wounds and tissues, and helps improve iron absorption. Fruits and vegetables contain Vitamin C.
Deficiency causes scurvy (used to be common for sailors out on sea for a long time without access to fresh fruit and vegetables). Scurvy is the loss of collagen, which makes up 35% of the body’s protein content.
Vitamin D
Vitamin D is the sunshine vitamin. It is produced in your skin in response from sunlight. It promotes bone growth and bone strength by regulateing calcium and phosphorus to make bones.
Vitamin E
Vitamin E is an antioxidant that slows down processes in the body that can damage cells
Vitamin K
Vitamin K helps in blood clotting, bone metabolism, and regulating blood calcium level
5. Minerals
Minerals are used in our body for keeping your bones, muscles, heart, and brain working properly. Minerals are also important for making enzymes and hormones. Miniscule amounts are needed in our bodies.
For runners, when we talk about electrolytes, we are referring to minerals.
When running, we lose minerals through sweat. The rate varies by person and environment. Depletion to overly low levels is possible in longer runs.
Lack of minerals can cause dehydration and hinder proper nerve and muscle function. Excessive mineral loss and dehydration is a cause of muscle cramps.
If fatigue, dehydration, or even muscle cramps is common in your runs, consider adding minerals/electrolytes (especially sodium) during your run with electrolyte products. Make sure you drink lots of water as well.
The following are major minerals related to running and their functions to help you determine whether you should adjust your diet. Source from University of Michigan Medicine.
Sodium
Sodium is needed for proper fluid balance, nerve transmission, and muscle contraction
WHO recommends one tablespoon (14g) a day, but too little sodium may be worse than too much sodium.
The recommendation is to use our taste buds to “follow our cravings” to control our sodium level. Salty food becomes tasty after a long run as we lack sodium. It is also okay to add salt to vegetables to increase vegetable intake.
Potassium
Potassium is needed for proper fluid balance, nerve transmission, and muscle contraction. This is plentiful in bananas, which is why they are common in races.
Chloride
Chloride is needed for proper fluid balance, and acts as stomach acid
Calcium
Calcium is needed for healthy bones and teeth. It helps muscles relax and contract. It is also important in nerve functioning, blood clotting, blood pressure regulation, and immune system health.
Magnesium
Magnesium is found in bones and important for making protein, muscle contraction, nerve transmission, and immune system health.
Phosphorus
Phosphorus is important for healthy bones and teeth. It is found in every cell and is part of the system that maintains acid-base balance.
Iron
Iron forms part of the hemoglobin in red blood cells, which is crucial in carrying oxygen around the body. It is needed for energy metabolism.
Zinc
Zinc is part of many enzymes. It is needed for making protein and genetic material. It also has a function in taste perception, wound healing, normal fetal development, production of sperm, normal growth, sexual maturation, and immune system health.
6. Water
60% of our body is water. Water regulates your body temperature and lubricates your joints. It aids digestion, helps transport nutrients, and removes waste to give you energy and keep you healthy.
If you’re not hydrated, your performance declines. You may feel tired, have muscle cramps, dizziness, or other serious symptoms.
For runners, drinking water avoids the problems of dehydration. It also speeds up our metabolic rate and helps us feel full. Hypotonic drinks are more dilute than your body fluids which can be absorbed faster than plain water.
If you want a measure of the water loss during your run, measure your weight naked immediately before and after your run. Most of the weight loss is from water (no more than 10% is used carbs)
Full replenishment of water during the run may be tough for your body. Aim for a regular replenishment of 50-80% of your water lost in separate smaller portions.
Beyond the 6 major nutrients, 1 other ingredient is popular in our diet – Caffeine.
Caffeine
What is Caffeine?
Caffeine is a central nervous system stimulant, which is a psychoactive drug. It is common in coffee, tea, soft drinks, and energy gels.
How does your body handle Caffeine?
Caffeine is small and easily enters our bloodstream within 45 minutes.
Some caffeine goes to our brain, interferes with neurotransmitters, and reduces our drowsiness while increasing our happiness and alertness.
Some caffeine goes to our liver and gets broken down into even smaller molecules, which relaxes our smooth muscles (increases our bathroom needs) and increases the amount of oxygen and nutrients in our brain.
What happens when we consume Caffeine?
Caffeine reduces fatigue and increases alertness and cognitive performance. However, it also has a diuretic effect causing more urine. Caffeine becomes half as strong in about 6 hours for a healthy person, and may cause a “crash” – extra fatigued and depressed.
For runners, caffeine is a performance enhancer and reduces your perceived effort. Caffeine tends to conserve glycogen and burn more fat, which helps recovery.
On the other hand, caffeine tends to make you want to pee, which is undesirable during a run. Caffeine might also affect your recovery sleep. Too much caffeine will also cause dehydration, nausea, migraines, insomnia, nervousness, and muscle tremors.
Caffeine is also often consumed with dairy products, which may draw undesirable consequences to your run.
Test how your body reacts to caffeine before using it during a race. The recommended daily limit is 400mg.
For reference, one shot of espresso has 60mg, a 12oz 355ml dripped coffee has 140mg, a 12oz black tea has 70mg, a 12oz cola has 30mg, and an energy shot has 215mg of caffeine. Most caffeinated energy gels for athletes have 40-50mg of caffeine.
Nutrition Strategies for Different Types of Running
Thanks for staying with me and great job with all the learning!
So now we have all this knowledge about nutrients, let’s apply them to our runs.
Everyone has a different need for their runs. I think the following 3 types can be good starting points as reference for most runners. These are purely my thoughts based on research.
Mostly Anaerobic Runs (3000m or shorter, or intervals)
These runs rely on your glucose and glycogen as your main fuel source.
Before
Unless you have been starving, your body should have sufficient glycogen stores for this level of running.
Within 2 hours of the run, avoid heavy portions of complex carbs, fiber, fats, protein, or food and drinks that could disturb your stomach.
Within 30 minutes of the run, make sure you are hydrated. If this is a competition requiring an extra boost, you can consume some caffeine or simple carbs for an extra boost.
During
It’s short enough where replenishment is not necessary. If you feel thirsty, 200ml of water should be sufficient.
After
Within 30 minutes, consume protein and carbs to recover your muscles and replenish your glycogen stores. Drink water to rehydrate your body from the lost sweat.
Mostly Aerobic Run (3000m or longer)
These runs rely on both glycogen stores and fat as the fuel source. Replenishment of nutrients will be needed for extended periods (>90 minutes).
Before
1-3 days before the run and for competitive runs longer than 90 minutes, carbo-load with complex carbs to max out your glycogen stores for endured energy. Consume sufficient fiber to avoid constipation.
2 hours before the run, consume light loads of complex carbs and protein, make sure you are well hydrated. Avoid fiber.
During
Replenish minerals (especially sodium), simple carbs, and water regularly. Caffeine can also be regularly taken if your body reacts well.
After
Within 30 minutes, consume protein and carbs to recover your muscles and replenish your glycogen stores. Drink water to rehydrate your body from the lost sweat. Minerals also need to be replenished. (Bananas are a good option for Potassium)
Running for Weight Loss
The goal of these runs is to burn calories with burning fat as a priority.
Before
Consume light quantities of protein to minimize muscle loss. Make sure you are hydrated. Some caffeine can stimulate fat loss.
During
Drink water regularly to rehydrate for runs longer than 60 minutes. Avoid carb intake.
After
Drink water to rehydrate your body from lost sweat. Consume small amounts of protein if muscles had hard work.
If you are looking for more strategies for weight loss, read my post answering: Can You Lose Weight By Running?
Conclusion
While every person has different reactions to nutrients, it is still beneficial to know the effects of different nutrients, what nutrients do to our bodies, and how we should eat for our runs.
I hope this is useful for you as a comprehensive summary of nutrient knowledge for runners. Feel free to bookmark this as reference and share it to your friends!
Next time you are in the market, you can choose your food and drinks from the ingredients label, and base your decision on your body’s needs
If you want to know specifics of what your body needs, the US Department of Agriculture has a great calculator that shows you your daily nutrient needs.
If you want to find how many calories and nutrients are in certain foods and vice versa, check out EatThisMuch.
For your health in non-active days, try to maintain a good balance of nutrients –
- Minimize simple carbohydrates from artificial sources.
- Healthy amounts of complex carbohydrates, fiber.
- More Unsaturated Fats, less saturated fats, no trans fats.
- Protein from various sources.
- Sufficient vitamins and minerals.
- Drink plenty of water.
To be honest, I’ll still have my guilty pleasures of cakes and alcohol. What’s important is that now I can enjoy life with an awareness of what I eat and drink.
Did you have special experience with these nutrients?
Is there anything you would like me to talk more about?
I’m happy to hear from you in the comments.
If you find errors, please let me know. I’ll be thankful and will update accordingly.
Related Reading
How to Become a Runner: A Comprehensive Guide for Your First Two Months
Can You Lose Weight By Running?
How Much Should I Run to Reap the 8 Common Benefits of Running?
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