"For runners, I think eating the right kind of food is very important as it either make your run good or bad. Eating the correct stuffs will stuff you with the correct source you will need to fuel your run. What you will be reading is entirely personal, so the types of food may not suit everyone. Also, depending on your diet requirement such as losing weight, certain vitamin deficiency and such. You may not suit my personal preferred diet. So to start off, I am 165cm in height, weighing 42kg and no medical history. To conclude, I am an underweight person..."
1. Vitamins and Minerals
Vitamins
and minerals are essential nutrients your body needs in small amounts to work
properly. Most
people should get all the nutrients they need by eating a varied and balanced
diet. If you choose to take vitamin and mineral supplements, be aware that
taking too many or taking them for too long can cause harmful effects. On a side note, too little of certain nutrients will also affect the function in your body system. As for runners, we will deplete our nutrients at a faster rate through perspiration. Therefore, it is important to replenish the nutrients lost. Some people may need certain type of vitamin or mineral only and it will be good to consult a doctor which type of nutrient you may need.
Types of Vitamins & Minerals (check out here for a more comprehensive list)
Types of Vitamins & Minerals (check out here for a more comprehensive list)
Fat-soluble Vitamins are found mainly in fatty foods such as animal fats, including butter and lard, vegetable oils, dairy foods, liver and oily fish. While your body needs these vitamins every day to work properly, you do not need to eat foods containing them every day. This is because your body stores these vitamins in your liver and fatty tissues for future use. These stores can build up so they are there when you need them. However, if you have much more than you need, fat-soluble vitamins can be harmful.
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
Water-soluble Vitamins are not stored in the body, so you need to have them more frequently. If you have more than you need, your body gets rid of the extra vitamins when you urinate. As the body does not store water-soluble vitamins, these vitamins are generally not harmful. However, this does not mean that all large amounts are necessarily harmless. They can be found in fruit, vegetables and grains. Unlike fat-soluble vitamins, they can be destroyed by heat or by being exposed to the air. They can also be lost in water used for cooking. This means that by cooking foods, especially boiling them, we lose many of these vitamins. The best way to keep as many of the water-soluble vitamins as possible is to steam or grill foods, rather than boil them.
- Vitamin B1
- Vitamin B2
- Vitamin B3
- Vitamin B6
- Vitamin B12
- Vitamin Biotin
- Vitamin Folic Acid
- Vitamin C
Minerals are necessary for three main reasons:
1. Build strong bones and teeth.
2. Control body fluids inside and outside cells.
3. Turn the food consumed into energy.
Minerals are found in foods such as meat, cereals (including cereal products such as bread), fish, milk and dairy foods, vegetables, fruit (especially dried fruit) and nuts.
- Boron
- Calcium
- Chloride
- Copper
- Fluoride
- Iodine
- Iron
- Magnesium
- Manganese
- Molybdenum
- Phosphorus
Types of Omega 3 (check out here for more information)
The three main forms are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). EPA and DHA are considered long-chain forms of omega-3 and are found in fish, fish oil supplements and algae extract. ALA, the short-chain form, is found in plant sources like walnuts, flax seed, canola and soybean oil. To a lesser degree, green leafy vegetables as well.
"No special reason, I just want to share with you the supplements that I take. The first photo on the left is the Multivitamins & Minerals which cost about SGD$18 for 60 hard capsules. The reason for choosing Multivitamins and Minerals over a singular vitamin or mineral is because of the variety each capsule contains.
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
Water-soluble Vitamins are not stored in the body, so you need to have them more frequently. If you have more than you need, your body gets rid of the extra vitamins when you urinate. As the body does not store water-soluble vitamins, these vitamins are generally not harmful. However, this does not mean that all large amounts are necessarily harmless. They can be found in fruit, vegetables and grains. Unlike fat-soluble vitamins, they can be destroyed by heat or by being exposed to the air. They can also be lost in water used for cooking. This means that by cooking foods, especially boiling them, we lose many of these vitamins. The best way to keep as many of the water-soluble vitamins as possible is to steam or grill foods, rather than boil them.
- Vitamin B1
- Vitamin B2
- Vitamin B3
- Vitamin B6
- Vitamin B12
- Vitamin Biotin
- Vitamin Folic Acid
- Vitamin C
Minerals are necessary for three main reasons:
1. Build strong bones and teeth.
2. Control body fluids inside and outside cells.
3. Turn the food consumed into energy.
Minerals are found in foods such as meat, cereals (including cereal products such as bread), fish, milk and dairy foods, vegetables, fruit (especially dried fruit) and nuts.
- Boron
- Calcium
- Chloride
- Copper
- Fluoride
- Iodine
- Iron
- Magnesium
- Manganese
- Molybdenum
- Phosphorus
Types of Omega 3 (check out here for more information)
The three main forms are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). EPA and DHA are considered long-chain forms of omega-3 and are found in fish, fish oil supplements and algae extract. ALA, the short-chain form, is found in plant sources like walnuts, flax seed, canola and soybean oil. To a lesser degree, green leafy vegetables as well.
"No special reason, I just want to share with you the supplements that I take. The first photo on the left is the Multivitamins & Minerals which cost about SGD$18 for 60 hard capsules. The reason for choosing Multivitamins and Minerals over a singular vitamin or mineral is because of the variety each capsule contains.
When choosing a Multivitamin and Mineral, look at the nutrition information box for the percentage (%) of the Daily Value (DV) or Recommended Daily Amount (RDA), whichever they represent it. Majority should hit 100%. This means that each capsule actually provides 100% of what your body requires per day which does not include your meals you had throughout the day. Therefore, I would advise you to take one every 2 to 3 days because that is what I do!The second photo on the left is the Omega 3 which cost about SGD$16 for 60 soft capsules. I would usually go for the same brands. When choosing Omega 3 supplement, look out for DHA and EPA ratio on the nutrition information. It should be 3-to-2 ratio of either 3 parts EPA to 2 parts DHA or vice-versa."
2. Energy Boosters
They are edible products used before/during long distance run (duration of more than 45mins to 1hr). They come in many forms: Energy Gel (liquid), Energy Chews (soft solid) and Energy Bar (hard solid). Each comes in a small packet so as to be carried easily when running. These packets contain concentrated energy which can be quickly and easily digested. As for Isotonic Drinks, they are more bulky and diluted (water content).
Energy Gels
.JPG)
.JPG)
"Never underestimate or despise an Energy Gel when running a distance of more than 15km! You can actually feel the extra boost after taking it! I used to wonder if these were considered illegal during a race, but no, they were allowed yesterday, today and tomorrow. Many professional runners do consume them before and during the race! YO LO! You Only Live Once! So no harm giving it a try right? How bad can an extra energy booster be when you are depleting so much energy that was once stored in your body during the race?
My most preferred energy gel brands are shown in the first image. Both GU and Stinger settles well in my stomach meaning it does not cause any discomfort when I continue running after consuming it. However, it still depends on which brand suits you better and the best way to find out is to try it during your training, NOT ON THE ACTUAL RACE DAY.
What about taste? Well, GU tastes refreshing meaning the flavors taste real, almost similar to the taste you are expecting for the flavor you are consuming. As for Stinger, their energy gels are honey based. Therefore, whatever flavor you take, you only taste a hint of that flavor and mostly honey. Well, if you like honey, it is not too bad.
As for Hammer, image below, my stomach has issues handling this brand and tastes industrial or laboratory like, very chemical based and weird. Lesson learned, do not buy many of a kind when you did not even try it for the first time. So, I have to make sure Hammer does not go to waste, I only consume it when I am training in a gym where I can rest in order to digest it. Just a side note, I will not be buying Hammer brand in future. But like I have said, it depends on the individuals. Finally, everyone wants to enjoy their long runs, it is important to find the one that suits you best."
They are edible products used before/during long distance run (duration of more than 45mins to 1hr). They come in many forms: Energy Gel (liquid), Energy Chews (soft solid) and Energy Bar (hard solid). Each comes in a small packet so as to be carried easily when running. These packets contain concentrated energy which can be quickly and easily digested. As for Isotonic Drinks, they are more bulky and diluted (water content).
Energy Gels
.JPG)
.JPG)
"Never underestimate or despise an Energy Gel when running a distance of more than 15km! You can actually feel the extra boost after taking it! I used to wonder if these were considered illegal during a race, but no, they were allowed yesterday, today and tomorrow. Many professional runners do consume them before and during the race! YO LO! You Only Live Once! So no harm giving it a try right? How bad can an extra energy booster be when you are depleting so much energy that was once stored in your body during the race?My most preferred energy gel brands are shown in the first image. Both GU and Stinger settles well in my stomach meaning it does not cause any discomfort when I continue running after consuming it. However, it still depends on which brand suits you better and the best way to find out is to try it during your training, NOT ON THE ACTUAL RACE DAY.
What about taste? Well, GU tastes refreshing meaning the flavors taste real, almost similar to the taste you are expecting for the flavor you are consuming. As for Stinger, their energy gels are honey based. Therefore, whatever flavor you take, you only taste a hint of that flavor and mostly honey. Well, if you like honey, it is not too bad.
As for Hammer, image below, my stomach has issues handling this brand and tastes industrial or laboratory like, very chemical based and weird. Lesson learned, do not buy many of a kind when you did not even try it for the first time. So, I have to make sure Hammer does not go to waste, I only consume it when I am training in a gym where I can rest in order to digest it. Just a side note, I will not be buying Hammer brand in future. But like I have said, it depends on the individuals. Finally, everyone wants to enjoy their long runs, it is important to find the one that suits you best."
