While it may seem unlikely, it is quite possible for a regular jogger to be overweight. Despite running regularly, some individuals feel that their current physique does not match their efforts. So what could be wrong? In many cases, the problem does not lie in how much jogging an individual does but in what they eat. Jogging only accounts for about 35% of your physique; your diet accounts for the rest. If you jog or run, you need to plan your diet to match your body’s physical needs.
When planning your joggers diet, keep in mind the general requirements that should constitute your daily diet. These include carbohydrates, proteins, water as well as vitamins and minerals. Joggers and runners typically burn a lot of calories during their workout. As such joggers can afford to eat a substantial amount of carbohydrates as part of their joggers diet. However, the selection of which type of carbohydrate you should eat is very crucial.
A number of joggers makes the mistake of relying on simple carbohydrates i.e. those with a high glycemic index as their major source of energy. However, this actually just raises your blood sugar levels and leads to the depletion of calcium and B-complex levels. What you need to include as part of your jogger’s diet is a wide range of complex carbohydrates such as whole wheat flour products e.g. whole wheat bread and brown rice.
Before you go on your jog, it may be better to eat a fruit such as an apple or a banana as these foods increase the availability of easy energy. You should also eat something at least half an hour after you finish your jog.
Proteins are an important part of the joggers diet. While the exact protein requirements for joggers are not as high as body builders, joggers need to maintain their protein intake to a minimum of 1 gram per kg of body weight. Regular joggers need a 40% protein ratio which may be found in complete protein foods such as chicken, soy and eggs.
Vitamins and minerals are an important part of your diet as a jogger. The basic vitamins and minerals that you need include calcium, B complex, vitamin E and vitamin C; all of which play a crucial role in helping you jog better.
Keeping yourself hydrated before, after and at times during jogging exercise is essential. You need to maintain your hydration level by drinking water about 30 minutes before and 30 minutes after the run. If possible, you should take the water mixed with salts.
It should be noted that these are just basic guidelines on how to properly plan your joggers diet. The exact diet you choose to go with should be approved by your physician before you start it. Of course while planning your diet you need to watch the fats and calories.