Home made natural diet for runners

A homemade natural diet for runners should focus on providing the necessary nutrients for energy, endurance, and recovery. Here's a sample diet plan that includes a variety of whole foods:

1. Breakfast:

- Oatmeal topped with sliced fruits (bananas, berries, or apples)

- A handful of nuts or seeds (almonds, walnuts, chia seeds)

- A cup of herbal tea or fresh fruit juice

2. Mid-Morning Snack:

- Greek yogurt or cottage cheese with a drizzle of honey and a handful of granola

- A piece of fresh fruit (orange, kiwi, or grapefruit)

3. Lunch:

- Quinoa or brown rice with grilled chicken breast or tofu

- Steamed vegetables (broccoli, carrots, and bell peppers)

- Mixed green salad with a lemon and olive oil dressing

4. Afternoon Snack:

- Whole grain crackers with hummus or nut butter

- A small handful of dried fruits (apricots, raisins, or dates)

- Hydrating beverage (coconut water or infused water)

5. Pre-Workout Snack:

- Banana or apple slices with a tablespoon of almond or peanut butter

- A small handful of almonds or cashews

6. Post-Workout Recovery Meal:

- Grilled salmon or baked chicken with roasted sweet potatoes

- Sautéed greens (spinach, kale, or Swiss chard) with garlic

- A side of quinoa or whole grain bread

7. Dinner:

- Whole wheat pasta or zucchini noodles with tomato sauce and lean ground turkey

- Steamed asparagus or green beans

- A mixed green salad with a light vinaigrette dressing

8. Evening Snack:

- Low-fat Greek yogurt with a sprinkle of cinnamon and a handful of mixed berries

- Herbal tea or chamomile tea

Remember to drink plenty of water throughout the day to stay hydrated. Additionally, adjust portion sizes based on your individual needs and consult with a registered dietitian or nutritionist for personalized dietary advice.

            Keep running 🏃🏼‍♂️🏃🏼‍♀️