Fall is a perfect season for running. it is important to be eating the proper foods when preparing for a run. Here are 5 important nutrients you need for running activities.

Complex Carbs

Complex carbs provide slow and steady fuel. For example: whole grains, whole breads, unrefined pastas, vegetables and potatoes.

Protein

Protein is essential for both tendon and muscle repair. If you are running a great distance you will need up to 1.5g for every kilogram that you weigh (ex: 140 lbs. = 64 kilos means 96 g of protein daily).

Vitamins and minerals

These help with performance and endurance. Ideally, these should be provided from a healthy and well balanced diet of fresh and whole foods—bottled supplements will never replace a healthy and varied diet.

Water

Water is essential for everyone, but even more so for the runner who is going to sweat more than average. Aim for 8 glasses a day.

Fats

Fat provides us with essential fatty acids not produced by the body and fuel. For example: olive oil, flax seed oil, canola oil and avocados.