Good dietary intake is the most important prerequisite for any runner, more so for woman runners because of the special chemical nature of their bodies.
The following are the important dietary ingredients for a woman runner:
Dietary Fat
By and large there is a consensus among excerpts that the dietary fat is the second most important food for a runner. Experts recommend that at least around 25 percent of your food intake should contain fats. Though fat is perceived as “an enemy” by many women, it is very vital for healthy dietary intake. It increases the quality of your life style. Fats such as monounsaturated fats and omega-3 fatty acids, are very helpful in maintaining physical fitness of female runners. Fish nuts, olive oil and avocados are rich sources of healthy fats.
Protein
Protein is widely perceived as a body building diet. Though protein ranks low on the priority list of a woman runner, experts insist that it is quite essential for enhancing the injury resistance as well as the disease resistance of a runner. Protein helps a great deal in ensuring that the running schedule is maintained without any lapse. The rich sources of proteins include beans, fish, soy, dairy products, and nuts.
Calcium
Last but not least calcium is quite essential for a woman runner. Women are more prone to osteoposrosis and other bone related deficits. Research has proved that those runners who are calcium deficient are more prone to fractures. Woman runners, especially in their fifties, need more calcium.
Iron
Iron plays a key role in case of woman runners who go through menstrual cycle. This leads to comparatively higher loss of iron in women. So, women need to have better iron intake in order to avoid anemia and fatigue. Experts recommend intake of iron rich food sources such as beans, dried fruit and kale along with citrus fruits, which are rich sources of vitamin C, as these ensure their better absorption.
