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A Vegetarian Diet for Runners

A well-planned running diet can be very effective even if it doesn’t include animal protein, writes Nandini Reddy

Runners need more calories and optimal nutrition to ensure that they have enough fuel for runs and recovery. All diets need not have animal products and vegetarian diets can be as effective for runners. What one needs to remember that the diet should have vitamins, minerals, fats and protein aside from carbohydrates and fats.

Why you should consider a vegetarian diet?

Vegetarian diets have a high amount of carbs and fibre and are rich in Vitamin C and folate. Runners who are vegetarians also find it easier to maintain a lower body weight thus their joints take less pounding when they run. A well-planned vegetarian diet will have your daily calories and nutrients coming from fruits, vegetables whole grains, nuts, beans, seeds and diary. A runner would need a 2500 calorie well-balanced diet with about 70% of the calories coming from carbohydrates.

Suggested foods

  • In your every day diet ensure that you include enough plant proteins from beans and diary.
  • You can meet your daily protein requirements with protein drink that contain whey.
  • Complex carbs like jowar and bajra release energy slowly and are great for runners.
  • The biggest nutrient that vegetarians lack is Vitamin B12 which is essentially found in animal protein, but you can include fortified soya or rice milk to get your daily requirements.
  • If you like rice, then you might want to switch out polished rice to unpolished rice or red/black rice.
  • Palak or spinach is a great source of Vitamin C and iron, two ingredients that are essential for runner endurance.
  • Curd is a great source of calcium and can be included as a lassi or buttermilk or during lunch.
  • You need to ensure that you have fats in your diet. Olive oil, rice bran oil, avocados and nuts are great sources of fat.
  • Natural fats help lubricate your joints and it is important for runners to have healthy joints.
  • Nut butters are also a great source – you choose between peanut and almond butters. They can be added to smoothies or just spread on toast. If you are creative, then you can make a salad dressing with them.
  • Diary and derivative so milk like paneer are good sources of protein but they have an upper limit of consumption every day. If you are looking at building body mass, then full fat milk should be included.
  • If you are vegan the you can opt for almond milk and rice milk
  • Sprouts make for a great snacking option

Sports nutritionists today are open to planning diets that are vegetarian and cover the protein requirement that is essential for runner endurance.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Summer Foods for Runners

Summer is the time for runners to indulge in food, thus making it the best season for runners, writes Nandini Reddy

Hot and humid weather is always a big deterrent for runners. As the sun bears down, there is one
aspect that runners do love about the summer – the ability to indulge in summer foods. Getting
dehydrated and exhausted in the summer is easy. We get the freshest fruits and vegetables to
indulge in every summer and these help in lowering the core temperature and refuelling our bodies.
Refreshing the body doesn’t need electrolyte drinks, tabs, powders and pricey bottled drinks during
the summers because of the availability of fresh foods in abundance.
Sweat doesn’t just remove water from the body but also essentials nutrients. So, it is important to
eat the right kind of foods in the summer. Generally hot weather tends to kill appetite and its very
important to ensure that you get adequate nutrition. Even if don’t feel like indulging in a heavy meal
of protein and carbs, you should include the below foods.

Fruits
Summer brings a whole host fruits – watermelons, mangoes, strawberries and plums. Watermelon is
the best fruit for ensuring that you hydrate and regain your nutrients. Lycopene content in the fruit
helps in preventing sun damage to the skin cell. Plums help in improving the immune system and
prevents summer diseases. For runners it’s a great fruit for ensuring a healthy gut. While mangoes
need to be consumed in moderation, this fruit is rich in selenium and iron, thus making it a very
important addition to a runner’s diet.

Vegetables
The vegetables with high water content such as cucumber, zucchini and all the gourds, make for
great summer foods. The foods are good for digestion, replenish lost nutrients and helps in purifying
the blood. All the vegetables have a cooling effect on the body and help reduce the core
temperature. Leafy vegetables like Spinach and Amaranth are good to fight off the ill effects of
summer.

Smoothies
The berries in the summer are perfect for summer smoothies. You can combine strawberry with
yogurt or almond milk to create a nutritious smoothie that makes for a great post-run drink. The
popular mango lassi is also a perfect drink to beat the summer heat. Dark chocolate is also a great
addition to your smoothies. This is the best food to quell hunger pangs and it packs a whole lot of
nutrition.

Seasonal fruits and vegetables are the best as they provide the right nutrition that you need to
rehydrate and fuel your body for your running training during the summer.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Fuel for Senior Runners

As we grow older, we gain a new appreciation for our nutrition and our bodies and senior runners need to pay special attention to their diet, says Nandini Reddy

Beyond the age-related health concerns, senior competitive athletes need to be cautious about their nutrition. The competitive drive can be kept alive not by just training but also a diet that is suitable to the body at that particular age. There are few aspects that need to be understood in terms of energy requirements, slower recovery, adequate protein and hydration considerations.

Recovery Nutrition

Post run nutrition becomes very important as you get older. It aids in recovery and recovery is slower as you age so giving it a boost with post-workout nutrition is your best bet. Eating a meal rich in carbohydrates and protein within an hour of your workout is a great idea. Recovery is also enhanced if micro-nutrients are given prominence in your diet. Zinc, Vitamin D, Vitamin B12, Folate, Calcium and Vitamin E are the primary ones that you can include. You can get these from curd, milk, fish, legumes, whole grains and cheese.

Watch your fluids

Kidneys efficiency is reduced as you grow older. Their ability to decrease total body water, regulate salts and sense thirst will be reduced. Sweating also reduces as you grow older. In tropical climates like India, being aware of water intake is important. As a test during training, drinking 150ml of water every 30 mins will indicate how much water you really need on training days. If it is too hot and humid to run outside, training runs indoors might be more beneficial. If you can’t then just take the day off or run before sunrise, because putting pressure on your kidneys would not be the most productive idea.

Know your energy requirements 

When you hit your 60s everything changes in terms of energy requirements and metabolism. For most people activity will decrease with age hence their energy requirements might reduce. But if you are a runner the the amount of calories you require will be different from your younger self. You need to include fibre and fats into your diet. Omega-3 fatty acids are the primary need. Fibre rich nutrition sources will also help avoid gut problems. The focus should be on including foods that improve performance. Any good nutritionist will be able to advice you on which performance promoting nutrition is good for you.

Medical Considerations

Older runners need to manage chronic conditions such as cholesterol, sugar levels and blood pressure. While many may be on regular medications, it is also important to ensure that the micro-nutrients are not compromised as a fallout due to the medication. Your doctor will be able to tell give you additions to your diet to ensure that you do not lose key nutrients such as sodium and potassium.

Adapting to training over the years will continuously feed your competitive spirit, so regardless of your age , if you get your nutrition right you will be running strong.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Foods to avoid as Runner

Runners need specific kind of nutrition to fuel their bodies, so certain foods need to be avoided to avoid discomfort, writes Nandini Reddy

Nutritional missteps can cause complete havoc in your running. Runners have admitted that a clean and less processed diet has helped them fuel better over time. We may be adding high sodium, high sugar and preservatives to our diet without even realizing. Certain foods may also be causing headaches and fatigue but we would still be eating them assuming that they are good for us.

So what you put into your shopping cart on your next trip to the supermarket will make a big difference to your running. Here are a few foods that you can avoid.

Enriched White foods

Most of us have come across foods labelled enriched with vitamins and minerals. Any refined food that is enriched is not a good choice. Enriched means someone sprayed a whole load of artificial nutrients on to the foods. So try leaving out the white rice, maids and other refined oils and grains. If white is not recommended that doesn’t mean you jump onto the enriched ‘brown’ foods wagon. You should be looking for the word ‘whole’ instead. The nutrition from whole grain will keep you full longer and will also reduce the amount of carbohydrates you consume everyday without compromising on nutrition.

Beware of packaged foods

Seeing the words – ‘fat free’ or ‘sugar free’ or ‘healthy’ on a package doesn’t mean its right for you. Most packaged food are high in sodium. Even your soups have an amount of ‘added sugar’. If you must eat something sweet then try choosing something that is natural sugars and not added sugars. If you want something more natural then pick a sweet seasonal fruit or go for dried figs or dates.

Food substitutes

You have already been told to substitute your sugar with artificial sweeteners and when people did that they found that they upped their risk of diabetes in many cases. There are substitutes for lactose and you have encountered alternatives for butter on every supermarket shelf. If you have to buy one then check for the amount of trans-fat you might be consuming because in the end you might be better off eating butter than the substitute. Instead of substituting your foods with artificially enhanced ones just try and practice portion control.

Chinese food

Yes we do love our noodles and soups but Chinese food has the highest sodium content. Also most Chinese food uses MSG (Mono-sodium glutamate), an additive that is known to worsen migraines. MSG can also elevate blood pressure and give nasty headaches, especially when you are a runner.

Diet Foods

Everyone is on a fad diet nowadays. Unfortunately most of the people who follow the fads, cheat using worse foods like diet sodas or reduced calorie snacks. These items can have artificial flavours and additives that might cause health issues for runners such as high blood pressure, headaches and even dehydration. If you are craving a chocolate then please have a small piece of dark chocolate instead of a carton of diet soda which won’t take care of your craving.

Frozen Foods

They are convenient and we are busy. But most are high fat, high sodium and low on nutrients. If you must pick frozen foods check the labels at least to see if you are getting something that has some amount of nutrition. Frozen unprocessed meats are good but processed meat that is cured in salt or brine is not a good choice. Look for uncomplicated recipes that opt for the one pot one shot philosophy of cooking if you truly don’t have the time instead of going for frozen meals.

These foods will hinder your performance as a runner because they cause spikes in blood pressure, headaches, mood swings and even fatigue. Its important to avoid foods that might affect your performance so remember to be a smart shopper the next time you are in a supermarket.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Are you getting enough Vitamin D?

Runners require Vitamin D, as its an important nutrient to avoid stress injuries, writes Nandini Reddy

Runners get all their macro nutrients right with the diet they follow. That is easily monitored and the room for error is slim. But in terms of micro-nutrients, despite eating a balanced diet, there might be shortfall, especially of Vitamin D. Vitamin D helps the body absorb calcium and is particularly important for runners. Having adequate Vitamin D helps one reduce anxiety, strengthen bones and run with better power. It is an important factor in improving overall muscle strength and improved heart health too.

How do you know if you are deficient?

There are certain symptoms that will indicate a lower level of Vitamin D. You might have sore muscles often with pain that doesn’t subside easily. Fever and bone fractures in the ribs, hips, thighs and feet. If you are experiencing these symptoms then testing for Vitamin D is a good idea. A blood test will determine the levels and a physician can give you a temporary medication to amp up the levels of Vitamin D in your body until your natural rhythm sets in. Any medication should be taken under the supervision of a doctor as there are adverse affect to Vitamin D being too high as it can become toxic.

How do we get Vitamin D?

The best known way to get Vitamin D is through exposure to sunlight. With at least 30 minutes of exposure to the slanting rays of the sun, the body is able to synthesize Vitamin D. But just spending time in the sun isn’t enough to ensure that you body get enough Vitamin D. Along with sun exposure these inclusions in your diet will increase the Vitamin D – fatty fish, mushrooms and eggs. You also get fortified foods like milk and breakfast cereals but getting the nutrition directly from foods is a better option. These are just sources but to ensure absorption you need to consume magnesium rich foods and high dietary fibre foods, such as nuts, leafy greens, beans, avocado, olive oil, etc.

While you might feel that you are doing enough by running early mornings. You should realise that unless you expose a significant amount of skin without using sunscreens and creams, your body cannot generate adequate Vitamin D. Hence it is important to ensure that the diet also supports in maintaining the required levels.

How does it affect running performance?

As a runner it is important to ensure that you muscles and bones are in top health. If you have inadequate Vitamin D then you might experience the following during your training:

  1. Quick exhaustion
  2. Muscle soreness that lasts for days
  3. Slower recovery
  4. Stress injury on your legs
  5. Nausea from running or any exercise
  6. Bad Immunity to common colds, flu and cough

There is a designated amount of Vitamin D that has be present depending on the persons age which your physician will be able to prescribe.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Eating Right for runners

Marathoner, Dharminder Sharma, talks about the kind of food that is good and bad for the Indian runner.

You can eat whatever you want to, because you are a distance runner so you can digest everything – how many times have we heard this advice from the so-called experts to newly christened long distance runners!

Another statement often heard is that I run long distances so that I can eat whatever I want.

There cannot be two worse statements about diet than these!

Eating right is as important for a long distance runner as it is for anybody else. One can never overstate the importance of eating the right kind of food and food supplements to ensure a life-long injury free running experience. Carbohydrates, proteins and fats take up a major part of our daily diet although fibre, vitamins, minerals and water are also indispensable.

What are carbs?

In India, carbs are generally considered to be wheat and rice and most do not know much about what other foods contain carbs. Fruits, salads, vegetables, nuts, sweets and legumes (daals) all contain carbs.

What are simple and complex carbs?

A general advice given by Dietitians to health conscious individuals and runners is to go for complex carbs rather than simple ones. Without going into the science of the advantages of complex carbs and the disadvantages of the other, a simple listing of the items would help a runner or a fitness enthusiast choose the right diet. The common examples of simple carbs that a runner should avoid or restrict in quantity are white breads, sugar and sugary products like candies, toffees, chocolates (except a small piece of dark chocolate) and mithhai (traditional Indian sweets), fruit juices (especially canned ones), white rice, most bakery products, potato chips and cold drinks, this list is, however, not exhaustive.

The complex and healthy carbs that one should prefer are whole grain breads, chapatis made of whole wheat, Bajra, Ragi and other coarse grains/millet, brown rice, beans, nuts, oats and oatmeal, quinoa, fruits especially less sugary ones like guava, papaya and pineapple, sweet potatoes and leafy greens.

What about protein in diet?

When it comes to proteins, there is a popular myth that only the body builders or hard core gym enthusiasts need to consume proteins. That is not true because our body needs proteins to build muscles that provide the necessary support during runs. Proteins help build the muscles and they are required to recover the muscles after a long strenuous run. Therefore, a runner’s diet requires proteins in good quantities.

A long distance runner under training should have at least 0.8 gm of protein per kg of body weight per day in order to stay injury free. Some of the protein rich ‘foods’ that one can add in daily diet are chicken breast, fish, sunflower seed, almond, quinoa, egg white, low fat cottage cheese (paneer), chick pea (chana), whole lentils (chhilka daal), oat, beans, soya milk, broccoli, brown rice and peas, to name a few.

How do fats help?

Besides, the carbohydrates and proteins, fats take another major part of human diet. We often hear of ‘good’ and ‘bad’ fats – good are the ones that should be more in quantity. However, often when people get their lipid (fat) profiles checked through blood tests and come across technical terminology, it is little difficult for them to correlate in the laboratory reports as to what are the ‘good’ and the ‘bad’ fats. Even if they are able to make out what these are, they often do not have an idea as to how to increase or decrease their levels in our bodies. The best way to increase good fats is to eat the food that naturally contains large quantities of ‘good’ fats.  Some of the ‘foods’ that contain high to very high quantities of these ‘good fats’ are almond, walnut, flaxseed, olive, canola, chia seed, pistachio, fish oil especially cod liver oil.

Never forget the Vitamins & Minerals

One can never over-emphasize the importance of flaxseeds in the daily diet. They are a rich source of natural omega 3 fatty acids, vitamin B1 and B6 and are one of the most nutrient rich foods that also contain protein, dietary fibre, magnesium, manganese, phosphorous and selenium. Flaxseeds are low in carbs and therefore, very useful for someone looking to shed weight. They are also good for cardiac health as they lower cholesterol levels and the antioxidants in them slow down the process of aging.

How much fibre is enough?

We often ignore the importance of another ‘food’ in our diet and that is dietary fibre. Some of the above-mentioned foods do contain dietary fibres in large quantities and should form a part of the daily diet no matter whether the person is training or is in the midst of an event. I say this because a lot of literature on the internet advises against eating fibre and protein rich diet the day before the event and in fact advises eating pasta. Since most of the literature is from the perspective of the West, this advice may hold well in that context but my advice to an Indian runner would be to go for the same diet that one is used to eating which may be Roti, Idli, rice, Dosa, etc.

The night before the big race

If you are used to eating Daal, Roti, Kheera, rice and Dahi as your regular diet, there is absolutely no harm eating it the night before the event. There is absolutely no sense going on a hunt the evening before an event for a restaurant that serves pasta if you have gone to a new city to run in an event. Just stick to familiar foods that have worked for you during the training, if they have worked for you so far they would surely work now. Remember, the day before the event or a marathon is not the right time to try a new food in a new city! In fact, eating familiar food will actually prevent the constipation on the morning of your event and save you precious time to enable you to reach the event fresh and in time.

Fitness and a healthy eating has to be a continuous journey and not a time bound target for a runner or a fitness person. I would conclude by giving another important advice – spicy and oily foods the day before the event whether or not you are used to eating them, are an absolute ‘No’!

ABOUT THE AUTHOR

Dharminder Sharma is an Indian Forest Service Officer (IFS) who has been running long distances for more than ten years. He has attended most of the major marathons in India and a few abroad. He has also started many running clubs in the Northern Indian region and organising quality runs for runners is one of his many passions

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Power of Plant Protein

Your meals need protein and if you are a vegetarian then you need to boost your meals with these essential foods, says Nandini Reddy

If you are looking to gain muscle, you are most likely told that you need to eat lean or white meats at least in order to meet your daily protein goals. Protein is the essential macronutrient that will help you gain muscle and also helps regulate hormones and keep bones in good health. But when you don’t eat meat, there are heart healthy legumes, grains, millet and pusles that are a good choice.

Soybeans – You can consume soybeans directly as a beans in a salad or as tofu. It is a great source of complete fibre and protein. You can also choose to replace panneer or cottage cheese with tofu.

Protein: 36gms/100gms

Black Beans (Rajma) – These beans are a great combination with Indian food. They are good accompaniments for rice and are flavourful enough to relish your meal.

Protein: 21/100gms

Chickpeas (Channa) – These are the most filing meat substitute and can be used in salads, curries or even be eaten as the Mediterranean favourite Hummus. They are also filled with heart healthy potassium.

Protein: 19/100gms

Lentils (Dhal) – Lentils are a solid source of protein. A daily dose of lentils will help you meet your protein requirement and also you fibre needs. There are a variety of lentils you can choose from and include at aleast a cup of them in your daily diet.

Protein: 22gms/100gms

Dried peas – Peas is a great source of protein. This starchy hardy legume is great for winter meals of soups or as a dhal for eating with rotis. They are great for the heart and stabilizing blood sugar.

Protein: 25gm/100gms

Sorghum (Jowar) – Jowar is a favourite to make rotis and is a powerhouse of iron and protein. Many regions across India eat jowar on a regular basis and its a great alternative for those who want to avoid gluten.

Protein: 10gm/ 100gms 

Finger millet (Ragi) – This is a great replacement for rice. It is also a fabulous source of calcium and amino acids aside from protein. It is also a very versatile millet that can be used to make breakfast food (idli or dosa), a cooling drink for summers (ragi malt mixed with buttermilk) and a filling meal (ragi as replacement for rice).

Protein: 7gms/100gms

All these foods need to be eaten in combination and not isolation in order to meet the full protein requirement that is needed for the day. So if you dislike diary and meat you can still balance your diet and get the band of protein with these options.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Going Non-Diary

Lactose Intolerance or becoming vegan, whatever your reason, non-diary products are making their way into your daily diet, says Nandini Reddy.

The diary market has faced many lows since early 2011 because of contamination and accusations of chemical enhancers in cattle feed. This has lead to a wave of people switching to alternative forms of milk including nut milk, grain milk and bean based milk. Fitness enthusiasts looking for alternatives without the fat content of milk and people switching to vegan diets have been the biggest adopters of the alternative milk trend.

Like every good food it is important to understand why their alternative milk forms are good and bad for us. Let us consider the various factors that you would need to weigh in before switching over to a particular milk alternative.

Nutrient Value

Nut milks are power houses of nutrients such as Vitamin E, magnesium, selenium, zinc, pottassium, phosphorous and calcium. They also contain flavonoids which are lower the levels of bad cholesterol.  On the downside nut milk and rice milk are low in protein and calcium and lack Vitamin D and B12 which are essentially found in animal milk.  Soy and Rice milk are also great sources of nutrients and have no saturated fats. They have have anti-oxidants that help in supporting the immune system.

Flavour 

Nut milk definitely taste better than any other milk even diary. Rice milk is bland so it blends well as it does not affect the taste. Soya milk has a specific taste that will grow on you. These milks can be added to most breakfast cereals and can also be had alone. For cooking, coconut milk has always been the favourite but almond and cashew milks are also finding their way into desserts as great alternative to cow milk.

Health Benefits

Alternative milks all have the right nutrient values to promote cardio-vascular health. Blood pressure and cholesterol are lowered because of the magnesium rich composition of these milks. Rice milk helps increase iron and copper in your blood thus boosting red blood cell production, and giving you better oxygenation and vitality. Soy is a good alternative if you want to add more protein but its continued use isn’t recommended for women because of its high phytoestrogen content. Rice milks are very starchy and are not suitable for diabetics.

Cost

Alternative milks are more expensive than cow’s milk. Most of them retail at nearly twice or thrice the cost. Most of them are hard to find and are generally available at specialty stores in big cities. Using online sources and buying in bulk might prove more economical in the long run as the shelf life of sealed packages is from 6 months to one year.

Whether its change in lifestyle or beat an allergy or just for overall health, alternative milks do have a space in our diets.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Superfoods for Runners

Get stronger, run longer and slim down with these super foods that work wonders for runners, writes Nandini Reddy

Whenever we hear the word – Superfoods – we always imagine something exotic. But in reality it should imply foods that are high in nutritional value that are powerhouses of energy. These foods are nutritionally superior but also loaded with nutrients that are highly beneficial, especially for endurance athletes.

Runners are expending energy daily and using nutrients that are necessary for our health and vitality. During exercise and throughout the day,  free-radicals are released into our body that need to be ‘neutralized’ by antioxidants. Superfoods are believed to have the power to deliver all these benefits. So what do superfoods really help in –

Boosting metabolism – Superfoods provide fibre and protein in good quantities. These foods will resist starch and break down the extra energy in the body. These foods also help in controlling appetite which makes it easier for people to sustain energy levels and stave away hunger pangs between meals. Beans, lentils and chilies are great foods that help boost metabolism.

Burn fat faster – These foods help in burning fat faster in the body. They are loaded with special oxidants that that promote fat oxidation and thermogenesis, that helps in releasing energy from digestion. This energy released helps power muscles while you run and strength train. The best foods for this are sesame seeds, beef and green tea.

Feel Full – Food that you eat should make you feel full for longer. Eating food hot, psychologically helps us feel fuller than eating cold meals. Foods that help you feel full also work as building blocks and repair your muscles. These proteins will also control your hunger and add the right nutrients that will keep you blood sugar in control. You can eat eggs, thick vegetable soups, potatoes and avocados to gain these benefits.

High Nutrient Value – When you are running you need essential vitamins and nutrients to power your muscles. These vitamins help convert proteins, fats and carbohydrates efficiently into energy. Vitamin C keeps your immune system in good shape. The foods you can eat to get these benefits include lime, peppers, oranges, berries and tomatoes.

Full in anti-oxidants – Foods that are low in calories and rich in anti-oxidants are a great addition to a runners diet. Most of these foods are enriched with Vitamin K that plays a big role in ensuring proper clotting of blood. The foods in this category include greens, beets, lettuce and cabbage.

Water is an essential requirement in any diet. It may not ‘technically’ be  a ‘food’ but without it we cannot survive.  Dehydration is one of the main causes of fatigue and muscular stiffness. Drinking water through the day will increase energy levels, and not to mention the health and vitality of your skin and hair.

Nature is generous and provides us with many nutritional options that can pave the path to greater fitness and health. Superfoods give you the right boost to ensure that you are charged for every run.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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