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HEALTHY EATING TIPS
FOR RUNNERS

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Yes, you should be able to reward yourself after a long (or really hard) run. But if you're filling up on pasta before every
workout, snarfing down cookies after every run, or the opposite, totally limiting your calorie intake while training,
then it might be time to make some changes to your eating habits. First, figure out where there's room for improvement,
says nutritionist John Berardi, PhD, CSCS, a member of the Nike Performance Council. Take notes on what and when
you're eating. Then use that information to build awareness around not only your nutritional intake, but also your eating
behaviors, so you can determine what your biggest weakness (ie, you're too hungry to make good food choices
after your long runs) is and address it. Here are a few healthy improvements we could all benefit from as runners:

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UP YOUR VEGGIES AND LEAN PROTEINS.
"If you're running and exercising consistently, you should ideally consume up to 1 gram of protein
per pound you weigh [at a minimum, .38g per pound] daily. As for veggies, your goal should be to eat about
5 cups per day, but if you're only getting one now, then upping it to two is a great start," notes Berardi.

HOW:
For breakfast, make a smoothie with protein and greens mixed in or an egg scramble with veggies, and bring a
Mason jar salad for lunch: Put dressing at the bottom, fill jar with healthy ingredients of choice, then shake up and dig in.

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SLOW DOWN!
"It can take 15 or 20 minutes for your stomach to signal to your brain that you're full.
So if you're eating too quickly, then you can easily go past that point," says Berardi.
"Slowing down often leads to eating less, until you're satisfied rather than stuffed."

HOW:
Make it a goal to take 5 more minutes for lunch. And if you need more obstacles
to keep you from inhaling your food, then drink water between every few bites.

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CONSUME MORE WHOLE FOODS.
"The more processed the food is, the more nutrition you lose. Less processed
means less inflammation, better recovery and improved overall health," says Berardi.

HOW:
Nudge yourself toward choosing more minimally processed foods
(ie, an orange instead of orange juice) whenever possible, opt for
whole grain side dishes (like quinoa or brown rice) versus white pasta
with dinner and buy fresh baked, rather than store-bought, bread.