Snacking can also be an important part of a runner’s daily routine if you choose the right foods wisely. Sticking to fresh, processed snacks not only eliminates hunger and satisfies the appetite, it also provides unexpected health benefits.
Sports nutritionist Dr. Deborah Schulman says, “Eating every 3-4 hours can help control your appetite. “
Eating too much can lead to weight gain, but if you can add 1-2 meals a day and take in 150-250 calories at a time, it will instead help runners to improve their body functions, but be careful not to eat vacuum-packed junk food.
If you like sweet treats
Recommended Snacks Dark Chocolate
Juggling family, work and training commitments is a huge challenge, and excessive stress will put you at increased risk of heart disease. According to a 2009 study, dark chocolate can alleviate this problem.
Researchers gave study subjects 1.4 ounces of dark chocolate (the size of a matchbox) a day for two weeks. The chocolate lowered the study subjects’ levels of stress hormones. There’s also evidence that dark chocolate lowers blood pressure, or another key to reducing the risk of heart disease.
But be aware of the calories in chocolate, and while it’s good for you, be sure to eat it in moderation.
If you like to get tired of eating
Recommended snack popcorn
High-fiber, low-calorie popcorn is a heart-healthy food. In a study presented at the 2009 American Chemical Society National Conference, researchers at the University of Scranton tested a variety of food crops for polyphenol content.
Polyphenols are plant-based antioxidant chemicals that protect the body from cell and tissue damage that can lead to heart disease and some cancers. The researchers found that popcorn had the highest polyphenol content of any snack.
If you like your snacks crunchy
Recommended Snacks Roasted Peanuts
A study published in the journal Food Chemistry found that the longer peanuts are roasted, the higher their antioxidant content. Peanuts that were roasted extra long contained more manganese and vitamin E (which helps protect bones and blood red blood cells) than lightly roasted and raw peanuts.
Peanuts are rich in protein, fiber, and healthy unsaturated fatty acids – three nutrients that can make you forget about hunger. Remember to store small packets of peanuts in your desk drawer, or mix peanuts, dried fruit, cereal and pretzels.
If you prefer an iced one
Recommended drink sour cherry juice
Tart cherries have been shown to relieve pain and are good for your heart. In a study in the journal Nutrition, participants drank 8 ounces of tart cherry juice a day for two weeks, or a placebo twice a day, and found that the juice reduced oxidative damage that can lead to heart disease.
The protective properties of the juice come from its high levels of antioxidants. “The body is able to generate antioxidants,” says Schulman. “But it’s also important to consume foods that are rich in antioxidants. “Although fruit juice doesn’t contain as much fiber as the fruit itself, it’s a great carbohydrate supplement.
If you prefer an affordable
Recommended Foods Cereal and Milk
A championship breakfast has been proven to aid in rapid recovery after a high-intensity training session. In a 2009 study published in the Journal of the International Society for Sports Nutrition, cyclists consumed whole-grain cereal with skim milk and a sports drink after two hours of continuous cycling.
When they reviewed it a few days later, the researchers found that the solid food provided an energy supplement that was comparable to the sports drink. Milk likewise provided a balanced amount of protein, which facilitated muscle recovery. Thus, milk cereal counts as an economical addition to a meal option.
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