Diet for Runners in Winters
Winter is a terrific time to enjoy foods of fibre, colour and flavour. Winter bed comfort also triggers unhealthy eating habits. But runners don’t go for vacation.
Increased calories requirement in wintersRunning in the cold actually causes your body to work harder, and that requires more fuel. Though it’s rare for runners to shiver, but if it does happen, your body burn more calories than normal. Cold air also increases the need to pee, and with that comes a higher demand for fluids and greater risk of dehydration. Lower surrounding temperature affects your energy levels and metabolism. But one should avoid just loading up the calories.
Some diet tips for winter running:
Recommended food items in winter:
It is one of the best foods that can be included in the breakfast. It provides with all the essential nutrients that are required by the body in the winter. Oatmeal is high in zinc and soluble fibre. Zinc is good for healthy immune system and fibre is associated with good heart health.
Broccoli and Cauliflower
This is the best vegetable that protects our body against flu and strengthens our immune system as they are high in vitamin C. One can use frozen vegetables because they are as nutritious as fresh ones.
It is very healthy to consume dark green leafy vegetables. Soups are warm and light, which makes them perfect for winter. One should drink soup made of chicken and rice instead of using cream and other junk ingredients.
Potatoes are whole food that contains several beneficial nutrition. They are an excellent source of two immunity boosters—vitamins C and B6, delivering 25% and 29% of your daily needs per medium potato, respectively. Purple potatoes are rich in anthocyanins. Anthocyanins are antioxidants that are linked to the health benefits.
Spicy Tuna Roll
This is a cheese roll lined with salmon or tuna. These are good sources of vitamin D and during the winters, food sources of the bone-healthy vitamin become even more essential.
Honey is protective in nature as it prevents fatigue and boosts your energy level. It has antimicrobial properties to help kill bacteria and soothe sore throats. Explore the benefits of honey in details here.
Root vegetables like beets, carrots and turnips can withstand the cold weather. Roast carrots for a boost of beta-carotene, or boil turnips for vitamins C and A.
Pomegranate juice is rich in antioxidants (more so than other fruit juices)—just a cup daily might help to keep free radicals from oxidizing “bad” LDL cholesterol. Oxidized LDL contributes to plaque build-up in the arteries.