Diet chart/Diet for joggers and runners

If, despite regular exercise, your physique does not match your efforts, it?s because your body doesn?t get the right nutrition so the job is only half done.

If, despite regular exercise, your physique does not match your efforts, it’s because your body doesn’t get the right nutrition so the job is only half done. People who run regularly must balance their diet according to their body needs.

Running burns the maximum calories, so you can afford to eat large amounts of carbs. The kind of carbs though, is crucial. Don’t go for sugar as the major source of energy. It depletes B complex and calcium. You actually need complex carbs like whole wheat atta products (roti, brown bread, whole pasta, brown rice). Before the run, eat a good helping of fruit to increase easy energy. And for the recovery phase, maintain hydration to aid the removal of toxins.

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The protein content of your food is also vital and high biological protein should be eaten in a sufficient ratio (30 to 40 per cent). Marathon runners should keep the protein intake to one gm per kg body weight. Eat complete proteins like non-veg food, soy and paneer.

Vitamins required are calcium to strengthen the bones; B complex to aid in muscle recovery and carb utilisation; Vitamin E to ensure joint flexibility; Vitamin C to boost immunity and speed recovery.

If you’re a Vata person
Target weight: Before the run, eat fruit for its sugar. Eat a lot of carbs which should come from wheat, brown rice and whole grain cereals.

Overweight: Cut down fried foods, alcohol consumption, dairy and sweets. The ideal diet should consist of 50 per cent complex carbs, 30 per cent proteins, and 20 per cent fats (visible and invisible).

If you’re a Pitta person
Target weight: You have a strong digestion and are tempted to eat junk food. But you also have an acidic digestion and should avoid alcohol and fermented foods.

Overweight: You tend to overeat to combat stress. The ideal diet should consist of 1/3 carbs, 1/3 protein, about 15 per cent fat and fibre. Eat fresh green salads before meals to balance the acidic environment.

If you’re a Kapha person
Target weight: Congratulations if you’ve maintained your weight, as this constitution is vulnerable to weight gain. Just add multi-minerals for bone density and Vitamin C for immunity.

Overweight: Cut down white flour, dairy, salt, sugar and ghee/ butter.

Runners must remember that hydration is very important. Drink water before the run and 30 minutes after the run (with salts). And eat a complex carb fruit mix with bananas before the run and an hour after the run.

Finally, a word of caution. People more than 10 kg overweight should not jog but walk briskly, as jogging causes stress on the knees.

The writer is a nutritionist and a weight management consultant. You can get in touch with her atask@drshikha.com