Recent Posts

Running Nutrition Supplements

Running Nutrition Supplements

The industry of dietary supplements is a growing multi-billion dollar business which grows every year. As of the year 2011, the consumer sales reached $30 billion and it increased by 8%. Over half of the US adults are taking a dietary supplement, as said by […]

Diet to Improve Stamina for Marathon Runners

Diet to Improve Stamina for Marathon Runners

Imagine your body as a vehicle. You need “fuel” for your body and that is food. In order to obtain optimal performance out of a car or your body, you have to ensure that you’re giving the highest quality fuel you could. The amount of […]

Running Nutrition Tips

Running Nutrition Tips

If you begin with regular exercise, you may need to revamp some of your daily eating habits to feel your best whilst working out and prevent unwanted bathroom stops. Aside from knowing the best recipes for runners, here are some general rules to improve your health for better athletic performance.

Go on an Empty Stomach Sometimes

What you put on your mouth before going out or gym depends on when you are exercising and the type of workout that you are planning. A lot of people do not have time or stomach to consume and then digest food before working out, particularly when that working out takes place early in the morning.

For simple workout of an hour or less, going out without drink or food possibly will not do any harm. Just ensure that you keep yourself hydrated. But in case of any event which is more intense or longer, pre-workout fuel is very important. Go out on an empty stomach every day and you will experience fatigue. You will eventually face a hard time in meeting all your goals.

Keep It Easy and Simple

So what is the most ideal pre-workout meal? Familiar foods which are simple on your system, low in fats and fiber but rich in carbohydrates would boost your energy without getting your stomach upset.

Time It Right

In terms of fueling your exercise, timing will be everything. Before working out, you will need to have something which would provide you more energy without leaving your stomach upset while you’re on the street. So you must focus more on carbs, and to those foods which are low in fat and fiber. You could find a lot of pre-run meal & snack ideas.

Generally, the bigger the meal, the more time you would have to digest. Every person is different, yet you would like to have something to eat for at least thirty minutes before heading out so you will not experience GI distress if you are on the street. In twenty minutes of finishing your workout routine, eat protein rich snacks for repairing muscle tissues, and carbs to gain more energy. It would kick start the process of recovery so you could bounce back instantly for your workout.

Drink Up

Hydrating is very important and you should drink all time and not only when you exercise. Fluids will regulate the temperature of your body and move waste from the body, make sure that your joints are lubricated adequately. It helps to flush out the damaged cells which can result to inflammation. Proper hydration could help a lot in controlling your cravings and that is important for the reason that it is often simple to mistakenly think that you are hungry when you are just thirsty.

Drink Some Protein

Protein shakes are a great way (no pun!) to get in some extra protein. Whey protein is cheap to buy, and there are plenty good sites and retailers to buy from. We recommend you buy from shops like,, the ProteinWorks or Myprotein. We recommend myprotein, as their imact whey protein tastes great and isn’t expensive at all. If you do buy from them, use a discount code on this site to save £10 from your order at the checkout.

MyProtein Discount Codes To Save Money

As mentioned above, with the cost of running gear, shoes, hydration packs, protein, muscle and joint supplements and anything else that makes up your sports gear and nutrition orders, it can soon add up. Myprotein allows you to shop by goal which is great – as they’ll show you all the products you need to fullfil your goal. It can soon get expensive though, so to help you save money we advise you to have a look on this amazing little site called protein promo and use one of their myprotein discount codes before you pay for your shopping. I saved over £30 with their deals and new customer money off.

Get the Balance Right

Even when you are not exercising with the objective of losing weight, you will still require the right combination of nutrients and foods so as to feel energized on your runs to remain free from injuries. Around 55% of your everyday calories must come from carbs, 25% must come from protein then another 15% to 20% should be from unsaturated fats.

Recipes for Runners

Every person has different nutrition requirements. And when you are an athlete, nutrition plays a very important role in keeping your great performance in the field. You need to pay more attention to what you are eating right now. Make sure that what you eat will make your body stronger, making it more possible for you to achieve your goals as a player. Get started in designing a meal plan that suits your nutritional requirements. You are free to choose which meals you would like to be added on your diet plan, just be sure that you pick not just those that taste and look good, but those that will boost your stamina and energy.

Diet to Improve Stamina for Marathon Runners

Stamina is one of the most important aspects when it comes to being a player. When you are a marathon participant, you should do everything to improve your stamina so you will be able to last till the end of the game. Poor stamina means you will not be able to make it through the last, you get tired easily and it will be hard to win the game. To resolve the issue, you must change your diet. You should consider the importance of having a diet to improve stamina for marathon runners.

A marathon runner like you has more specified nutritional requirements. To run, you need more energy. It is where carbs play a very essential role. Carbohydrates rich foods will help your body to produce more energy so you can reach farther distances and reach the finish line faster than your competitors.

Best Diet for Runners to Lose Weight

If you are running to lose weight, you should add 8 items to your routine. If you are running for weight loss, put one foot in front of the other is just half of the equation. When you say “half”, we mean more like ¼ or perhaps, 1/3. It is simply because whilst running burns calories and the best running program could also build muscles to help you boost your metabolism, the calories you consume are still important.

Most runners tend to overestimate the amount of calories that they are able to burn when they work out and they end up over-fueling as the outcome that leads them to weight gain instead of weight loss. Meanwhile, the way you get these calories determines precisely the amount of fat that you burn throughout every run, how muscles recover and when your metabolism is getting a boost from your exercise and what you get out of the whole running routine. So when you want to lose weight, be suue that you add these foods to your diet plan:

  • Avocado
  • Full fat Greek yogurt
  • Water
  • Eggs
  • Frozen berries
  • Nuts
  • Lean beef
  • Whole grains

Running Nutrition Supplements

When it comes to supporting your body’s stamina and health for better athletic performance, you should consider the benefits of taking a nutrition supplement. There are many supplements that are available each day in the market.

Great Recipes for Runners

Great Recipes for Runners

To be healthy means your body is getting all the essential nutrients that it needs to function very well. A strong and healthy body means you have more energy and it can protect yourself from any disease. Your diet is among the main contributors in […]

Best Diet for Beginner Runners to Lose Weight

Best Diet for Beginner Runners to Lose Weight

Should you eat or should you go on with an empty stomach? It is a baffling question of runners who would like to lose weight without having to sacrifice your performance or energy. Nonetheless, the response isn’t all white and black. Many people think that […]

My Diary

Post ID:

The industry of dietary supplements is a growing multi-billion dollar business which grows every year. As of the year 2011, the consumer sales reached $30 billion and it increased by 8%. Over half of the US adults are taking a dietary supplement, as said by the CDC or Center for Disease Control & Prevention. About 85% of the elite track and field athletes are taking supplements.

Oftentimes, claims are made regarding those supplements that are marketed to athletes. They are claimed to change the composition of the body, prolong fatigue and enhance performance. Others are claimed to develop physical or mental functions, boost energy and support your overall health.

Some supplements might have some beneficial effects, whilst some others do not have effect at all while others have ingredients which might actually impair health and performance. Likewise, significant are potential detrimental impacts of taking supplements at inadequate dose. Whilst most dietary supplements, like vitamins and minerals, have a countenance the same with prescription or through the counter medicines, understand that such products aren’t regulated in similar way.

Since 1994, the DSHEA or Dietary Supplement Health & Education Act regulated dietary supplements with the labeling guidelines, yet the content’s effectiveness, safety and quality isn’t covered. Rather, it’s left up to the consumers to arrive at such determinations. Taking multivitamins is a convenient, easy and generally cheap way of supplementing nutrients which might be missing from your diet.

Some research recommends that using the multivitamin routinely could help to prevent cardiovascular disease or cancer. Multivitamin intake is likely unnecessary for a runner that regularly consumes a healthy diet, specifically if it involves high calories. More foods mean more minerals and vitamins with supplementary nutrients coming from those fortified products.

Factors which increase deficiency risk for the athletes which include:

  • Consuming less than 1,500 calories each day
  • Food allergic reactions, restrictions and intolerances which restrict food ingestion or gastrointestinal tract absorption
  • A vegetarian or vegan diet low in vitamins such as vitamin D, B2 and B12 including minerals like zinc and iron that could necessitate supplementation.

For prevention of CVD and cancer, health professionals do come with different interpretations of the multivitamin research and that is the reason why daily nutrient suggestions differ. When you prefer to take a multivitamin, you should consider the following:

  • More is not better – search for the supplement which contains 100% of the needed vitamins and minerals daily value. Avoid intake of mega dosages which is higher than the recommended dose that could be unsafe, specifically fat-soluble vitamins that the body retains.
  • When you’re deficient in a vitamin or mineral, you must consider supplementing with that nutrient since most vitamins & minerals are competing for absorption. The most typical individual vitamins or minerals which are advantageous to take as supplements are calcium, iron & vitamin D. When you’re taking any other medicines and dietary supplements, you must talk about the addition of another multivitamin together with your physician or pharmacist.

You must ignore supplements that have been supported by testimonials.  Rather, search for those that were backed by scientific studies that were rigorously executed. You should not buy anything within the label which does not provide a listing of ingredients which include the term known as “proprietary blend”.  The product might not be standardized to a constant dosage and it might contain unsafe or illegal substances.