Some do some running because they favorite TV show is not yet on for another hour and there is nothing to do.
However, some people pickup their running shoes for “worthier” goals, such as losing weight. If this sounds like you, then here are 3 mistakes that you could be doing right now.
Not Eating After A Run
Most people who are aiming to lose weight tend to avoid eating as much as possible. In most cases, they avoid eating after a long run or tough workout. This is a mistake…
The thing is, you muscles just used up all their energy sources. However, after a workout, your appetite is mostly suppressed. After your body settles down, then hunger will now strike. You could go on an eating rampage; consuming everything in sight.
Correction: It’s imperative that you drink or eat something within an hour after a long run. This will help you fend off starvation later. Experts suggest that you consume a 4 parts carbs to 1 part protein. However, keep the overall calorie count to around 200. As an additional tip, 1 to 2 cups of low-fat chocolate milk works well as it provides the right mix of protein and carbs.
Not Fueling Up
Some of you may think that avoiding any food before a run is a good idea. You may have read that when the body exerts effort on an empty stomach, the body will start burning fat. This isn’t exactly accurate.
Before the body starts burning fat, it will first burn the glycogen stored in your muscles. As a result, your runs may run short because your body becomes too tired; and this can slow down your weight loss efforts.
Correction: If you are just going on a run that is less than 30 minutes, then you probably don’t need a pre-run snack.
However, if you are planning to run longer or harder, then experts suggest that you load up with 100 to 200 calorie snack an hour before your run. Eat something that has more carbs and a bit of protein. A good example is something like a banana paired with peanut butter. Also, just drink water for hydration – no sport drinks.
Completely Avoiding Fat
If you are planning to lose weight, then it’s easy to skip all known fats. However, your body needs certain fats to better absorb vitamins and minerals, such as vitamin K, E, D and A.
Fats are also vital for regulating your hunger as it digests slowly compared to protein and carbs. In other words, the right fat makes you feel full for longer periods of time. However, the secret is eating the right kind of fats.
Correction: You daily intake should be around 20 to 30 percent of your total calorie allowance. However, avoid fats that come from processed foods, or also known as trans fats. Limit the intake of saturated fats, which are mostly found on dairy and meat.
The best kinds of fats to eat are the polyunsaturated and monounsaturated fats, which are found fish, avocados, seeds, nuts and olive oil.
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