16 Dec 3 Foods you should be eating when getting active
It’s an exciting time here at Outdoor Revolution HQ. With the main event just 3 months away, we’re kicking off our new daily blog, and today’s topic is Nutrition. We’d love to hear from you, so be sure to comment below if you have any suggestions.
Today, we’re going to introduce the importance of having a good diet, and why this will help improve your activity. It doesn’t matter if you’re an elite runner, or if you just like to bring your dog for a walk, having a balanced diet is very important.
We all know that a rich healthy diet with all necessary nutrients won’t suddenly make you faster or make you win races or matches, but it will help ensure you stay healthy enough to consistently train however hard you want to.
Carbohydrates, fats, and protein are macronutrients that provide the energy not only to fuel your running but also for basic bodily processes. Vitamins and minerals are considered micronutrients because they’re needed in smaller amounts and play more specific roles.
Here’s 3 quick foods which you should be eating:
Potatoes are abundant stable on the Irish dinner table. They are a valuable source of potassium, making them a staple of everyone’s diet. It is also worth mentioning is their calorie content. For example, 100 g has two-thirds less calories than 100 g of rice. When paired with lean chicken, salmon or fried eggs, they make for a healthy and tasty recovery meal. Plus, did you know that just one large sweet potato can cover your total daily requirement of vitamin A? This vitamin works as an antioxidant, improves your eyesight, strengthens your bone tissue and boosts your immune system.
Porridge is the perfect breakfast when you want to go out for a run or cycle afterwards. It provides you with plenty of carbs (one serving contains about 25 g) and is high in fiber. Plus, porridge have a low glycemic index. This means that they cause your blood sugar level to rise slowly, provide you with energy over a longer period of time and keep you feeling full longer. Also, did you know that a healthy adult should get about 50% of his or her total energy from carbohydrates?
If you need a high-carb energy booster before your afternoon activity, you can’t go wrong with a banana. This fruit also contains a healthy dose of potassium (about 400 mg). This is especially important for longer training sessions if you’re in a team sport, or an individual sport, or in hot temperatures when you are likely to sweat a lot and thus lose valuable minerals. Potassium (as well as other minerals like sodium, magnesium and chloride) compensates for this loss and lowers your blood pressure at the same time.