Anthocyanins, which are antioxidants that give berries their characteristic colors, are found in both blueberries and cranberries. They have also been connected to numerous health advantages.
Whole cranberries and blueberries, as well as their extracts or juices, have been shown in numerous animal experiments to support the liver’s health.
These fruits were consumed for 21 days, preventing liver damage. Blueberries also increased antioxidant enzymes and immune cell responsiveness.
In a different study, it was shown that the sorts of antioxidants often found in blueberries prevented the growth of scar tissue and lesions in the livers of rats.
Best Diet for Long-distance Runners
Runners need their energy, so making the right food choices is a must
Food is the most important factor in obtaining the energy we require, according to Melissa Pfeister, creator of the health and wellness company Stripped with Melissa and a member of the ETNT Medical Expert Board.
But it’s crucial that you make the appropriate food choices. You won’t have the energy you need to perform at your best and support you in reaching your workout objectives if you follow the wrong diet and consume unhealthful foods.
Lean protein should be a #1 choice for long-distance runners
Lean protein, according to Pfeister, is essential. It is undoubtedly the best option for long-distance running. “Protein is very essential for many reasons,” she explains, “because it gives your body the amino acids it needs to develop and repair muscles.”
Lean pork and beef, turkey, poultry, eggs, low-fat dairy products, nuts, and beans are all excellent sources of protein.
Greek yogurt is a “rockstar” for runners
Greek yogurt is another another delicious dietary item. Pfeister even refers to it as a “rockstar” for runners! In addition to giving you the protein your muscles need for growth and the carbohydrates you need for energy, she continues, “It also gives you an astonishing amount of critical vitamins and minerals and [is] simple to digest.”
Yogurt’s portability is by far its best feature. It’s very simple to add it to a container with some other healthy ingredients like granola and fresh fruit, particularly berries, which are yet another great food for runners. “Out the door you go, all the while having a fast and simple supper before or after your exercise,” Pfeister continues.
Don’t forget your carbs
Additionally, it’s crucial to consume carbohydrates, especially if you exercise for one to three hours every day. Carbohydrates should make up the majority of your diet when you’re exercising hard. The Mayo Clinic advises consuming 2.7 to 4. 5 g of carbohydrates per pound of body weight per day.
In light of this, a runner who weighs 135 pounds should consume between 365 and 670 grams of carbohydrates each day. These carbohydrates should also be of “high-quality.” Pasta, rice, cereals, whole-grain bread, as well as fruit, starchy vegetables, low-fat yogurt, and low-fat milk are a few examples.