6 ways to make a ‘plant-based diet’ more perfect
Plant-based food refers to food that is divided into raw materials by the seeds, fruits or tissues of plants, and provides energy or material sources for human beings directly or after processing.
The components of plant-based diet include grains, potatoes, beans and their products, fruits and vegetables, tea and so on.
Many runners worry about whether eating only plant-based foods will be bad for their bodies or affect their training.
In fact, with a little skill, a plant-based diet can be even more beneficial to runners.
Eat plant foods in all colors
Fruits and vegetables come in a variety of colors, and different colors can have different benefits for runners.
Vegetables such as orange, carrots or squash, which are high in beta-carotene, turn into vitamin A when ingested and boost the immune system and eye health.
Many bright foods contain high levels of antioxidants to prevent heart disease and other diseases.
Some runners feel that nutrients, such as vitamins, can also be supplied through supplements. Keep in mind that they are a nutrient, not comparable to real food.
Getting vitamins and minerals through healthy foods is the healthiest way, with nutrients interacting with each other to maximize health.
Choose the right carbohydrates
Carbohydrates are the preferred energy source for the body, especially for those who exercise regularly, and between 50 and 65 percent of energy is provided by carbohydrates.
The greater the training, the greater the proportion. Healthy plant-based foods are high in complex carbohydrates, which can provide energy to runners on a consistent basis. And, still can absorb a variety of nutrient such as fiber, iron, magnesium, selenium at the same time, avoid occurrence nutrient unbalance condition.
Treat fats properly
Fat was once thought to be responsible for many diseases. But with the scientific discovery, the human body cannot do without fat. The fat in the food can make the food more delicious, and promote human health and improve the training level. Fat also helps the body absorb more key nutrients.
Trans fats are bad for you. They can increase bad cholesterol, lower good cholesterol, and even cause heart disease, stroke, diabetes and obesity.
What the body really needs are unsaturated fats, including monounsaturated and polyunsaturated fats. In terms of energy supply, unsaturated fat should provide 20-35% of daily energy consumption.
Eat protein evenly
Runners build lean muscle and repair damaged muscles after running, all of which require protein.
Studies have found that runners who eat enough protein every day can improve their performance. Runners need more protein than normal and can be replenished on a 1.8g/kg weight scale. And, want to be distributed equably in every meal, cannot one-time absorb too much protein.
A smart supplement to vitamin B12
Vitamin B12 is good for the health of nerve and blood cells and helps prevent anemia. But it’s found in a lot of animal meat, so it’s a little difficult for people who eat a lot of vegetables or are vegetarians to make sure they have enough vitamin B12.
However, this can be achieved by eating more fortified foods such as orange juice, milk, bread, noodles and cereal.
Don’t ignore the iron
Runners who run long distances are at greater risk of anemia than the general population.
Aerobic exercise increases the number of red blood cells, meaning the need for iron increases.
Runners can get enough iron by eating whole grains, nuts, plant seeds, beans, leafy greens, and dried fruit.
Of course, it’s best to eat with foods rich in vitamin C, which promotes the body’s absorption of iron.