Does regular jogging require dietary changes? Yes. It does not have to be particularly strict, but it is better if junk processed products, sweets and white products: s alt, sugar, refined flour are removed from it, and in their place there will be vegetables, whole grain pasta and bread, lean and easily digestible meat. See an exemplary jogger menu prepared by a nutrition physiologist - Iza Czajka.

BalancedA diet of a jogging womanshould be based on complex carbohydrates with a medium and low glycemic index. Vegetables are an important component of the jogger's daily menu - they must be included in every meal. A he althy daily diet should contain about 1600 kcal.

It is also worth changing the technique of preparing dishes: steaming in a vacuum and bake in the oven, instead of frying. Food prepared in this way will retain more nutritional value and antioxidants.

Sample menu for a woman jogging

Nutritional values ​​in the jogger's daily menu suggested below:

  1. Energy: 1605 kcal;
  2. Carbohydrates: 157 g;
  3. Fiber: 27 g;
  4. Protein: 88 g;
  5. Fat: 76 g (including saturated 10 g).

Breakfast (347 kcal)

Florentine egg sandwich

Ingredients per serving: 1.5 tablespoons of hummus, a cup of blanched spinach, egg from happy hens, whole grain bread, tablespoon of olive oil, 120 g of melon.

Heat the bread in the oven, brush with hummus. Heat the blanched spinach in the olive oil and put an egg on it. Eat with melon. You can eat 2 eggs without fear. Which gives 70 more kcal.

Nutritional values: 347 calories, 13 g fat (3 g saturated), 46 g carbs, 10 g fiber, 16 g protein.

2nd breakfast (151 kcal)

Yoghurt with strawberries

Mix 180 g of thick Greek yogurt with cup of strawberry slices. Sprinkle a teaspoon of honey or agave syrup

Nutritional information: 151 kcal, 0 g fat, 22 g carbohydrate, 3 g fiber, 18 g protein.

Lunch (404 kcal)

Chicken Salad

Ingredients per serving: ½ cooked and chopped chicken breasts, 4 walnuts, 1 spoon of chopped raisins, chopped celery, 100 g of Greek yogurt, 1 teaspoon of mustard, 1 teaspoon of vinegarbalsamic.

Mix the sauce ingredients and add to the remaining ingredients, also mixed. If you eat with a little wholegrain pita, you will add 120 kcal to the above caloric value.

Nutritional values: 404 calories, 21 g fat (2 g saturated), 48 g carbs, 7 g fiber, 15 g protein.

Afternoon tea (148 kcal)

Tasty trio

Ingredients per serving: 5 cherry tomatoes; hard-boiled egg; 2 tablespoons of hummus.

Nutritional values: 148 calories, 8 g fat (2 g saturated), 11 g carbs, 2 g fiber, 8 g protein.

Dinner (455 kcal)

Baked Salmon

Ingredients per serving: a bell of salmon (120 g), 3 cups of spinach, ½ cup of quinoa, a tablespoon of roasted pine nuts, olive oil, lemon juice, a teaspoon of mustard, a teaspoon of honey.

Rub the fish with the marinade of honey, mustard, s alt and pepper. Bake it. Cook the porridge and mix it with pine nuts, lemon juice and possibly olive oil. Eat with cooked spinach, stewed with garlic in a pan.

Nutritional values: 455 calories, 24 g fat (3 g saturated), 30 g carbs, 5 g fiber, 31 g protein.

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Category:

Diets for active people