Introduction
In this article you will learn here middle distance runners (800m, 1500m and 3000m) diet plan. I will give you the right guidance on diet plan as a professional runner because I have a 10 years experience in this field. If you are under weight, use a weight gain diet plan. If you are overweight, use a weight loss diet plan.
The diet plan plays the most important role in enhancing your performance. Everyone knows that hard work is the key to success but these are common words but everyone don't know good diet are also key to success. You can't perform with less diet but you can perform with less training. Diet give you energy to recover your body after workout. If you don't take good diet after and before your workout firstly your muscles can be weak after that if you continue your training (Running) then obviously can be injured.
Benefits Of Proper Diet For Runners
Running is one of the hardest and most difficult activity in the world. If you want to enhance your performance (Running) in less time, then follow a professional runners diet plan regularly.
When you run, burn your calories and nutrients. Calories act as fuel in your body. Nutrients repairs your muscles. If you don't take properly calories and nutrients your muscles become week. Weak muscles can be injured at any time.
If you take properly calories and nutrients your muscles become more stronger. Stronger muscles can perform extraordinary at any time. Everyone tries to perform extraordinary but why you don't take proper diet, without of proper diet plan your muscles can blast at any time but you don't perform extraordinary.
If you want perform extraordinary then you intake professional runners deit plan.
Strong Bones And Muscles
Protein strengthens bones and muscles when we take natural protein from our diet after exercise. When we take proper nuetrents from our diet, nuetrents help to increase our muscles Strengthen and endurance. Professional athletes take balance diet plan that help to increase their fitness level.
A balance diet plan more important than fitness Workout. This means first Improving your diet plan and then running. You can be injure your muscles without improving your meal plan.
7-Day Meal Plan For Runners
Day One:
Early Morning
1) Put some raisins (Kishmish) and dates in water at night time according to your requirements. Grind it and drink it on an empty stomach.
2) Put some almonds in water at night and keep it. In the morning, peel it and eat it.
Breakfast
1) 2 eggs (Omelette) with simple chapattis or white bread.
2) One glass of fresh milk.
3) Eat 3 Palm date after breakfast.
Mid Morning
Eat a fruits chart according to your exercise needs.
Good Noon
Eat lots of fresh and green vegitables.
After Noon
Take a cup of Green Tea.
Evening Or After Exercise
Drink a Banana shake with half liter of milk, 6 bananas and 25 grams cashew nuts or make a Shake according to your exercise needs.
Dinner
Eat beef with chapattis according to your exercise needs.
Good Night
Drink a glass of fresh milk.
Day Two:
Early Morning
1) Eat a fruit chart.
2) Put some almonds in water at night and keep it. In the morning, peel it and grind it in milk. Milk drink before your Breakfast.
Breakfast
1) Eat oatmeal according to your exercise needs.
2) Eat 3 Palm dates after oatmeal.
Mid Morning
Boil seads Beans
1) Soybean
2) Lobiya
3) Black Gram
4) White Gram
Eat according to your exercise needs.
Good Noon
Eat lots of fresh and green vegitables.
After Noon
A cup of coffee.
Evening Or After Exercise
Drink a Banana shake with half liter of milk, 6 bananas and 25 grams peanuts and make a Shake according to your exercise needs.
Dinner
1) Eat fresh fruits.
2)Eat chapattis with vegitables according to your exercise needs.
3) Eat 3 Palm dates after dinner.
Good Night
A cup of turmeric milk.
Day 3:
Early Morning
1) Put some raisins (Kishmish) and dates in water at night time according to your requirements. Grind it and drink it on an empty stomach.
2) Put some almonds in water at night and keep it. In the morning, peel it and eat it.
Breakfast
1) Eat chapattis mixed with Barley flour, Millet flour and corn flour according to your exercise needs.
2) Eat 3 Palm dates.
Mid Morning
Drink fresh juices.
Good Noon
1) Eat fresh and green vegitables.
2) Eat chapattis with yogurt.
Good Afternoon
Eat lots of fresh and green vegitables.
Evening Or After Exercise
Drink Palm dates Shake
Recipe:
Put 200 grams Palm dates in half liter milk and grind it.
Dinner
1)Eat chapattis with chicken.
2) Taste any sweet dish in dinner.
Good night
Drink a glass of turmeric milk.
Day 4:
Early Morning
1) Eat yogurt.
2) Put some almonds in water at night and keep it. In the morning, peel it and eat it.
Breakfast
1) Eat oatmeal according to your exercise needs.
Mid Morning
Boil seads Beans
1) Soybean
2) Lobiya
3) Black Gram
4) White Gram
Eat according to your exercise needs.
Good Noon
Eat fresh fruits.
Good Afternoon
Eat lots of fresh and green vegitables.
Evening Or After Exercise
Drink Two types of fresh juice according to the session. Rest for 15 minutes between drinks.
Dinner
Eat chapattis with vegitables.
Good Night
Drink a glass of fresh Milk.
Day 5:
Early Morning:
1) Put some raisins (Kishmish) and dates in water at night time according to your requirements. Grind it and drink it on an empty stomach.
2) Put some almonds in water at night and keep it. In the morning, peel it and eat it.
Breakfast
1) 2 eggs (Omelette) with simple chapattis or white bread.
2) One glass of fresh milk.
3) Eat 3 Palm date after breakfast.
Mid Morning
Fresh juices.
Good Noon
Boil rice and eat it with green vegetables and lentils.
Good Afternoon
Eat lots of fresh and green vegitables.
Evening Or After Exercise
Drink a Banana shake with half liter of milk, 6 bananas and 25 grams peanuts and make a Shake according to your exercise needs.
Dinner
Eat chapattis with beef.
Good Night
Drink fresh juices.
Day 6:
Early Morning
1) Put some raisins (Kishmish) and dates in water at night time according to your requirements. Grind it and drink it on an empty stomach.
2) Put some almonds in water at night and keep it. In the morning, peel it and eat it.
Breakfast
1) Eat oatmeal according to your exercise needs.
Mid Morning
Boil seads Beans
1) Soybean
2) Lobiya
3) Black Gram
4) White Gram
Eat according to your exercise needs.
Good Noon
Eat lots of fresh and green vegitables.
Good Afternoon
Green Tea
Evening Or After Exercise
Drink Two types of fresh juice according to the session. Rest for 15 minutes between drinks.
Dinner
1) Eat chapattis with lentil.
2) Eat 3 Palm dates in dinner.
Good Night
Drink a glass of turmeric milk.
Day 7:
Early Morning
Eat yogurt and Palm dates.
Breakfast
1) Eat chapattis mixed with Barley flour, Millet flour and corn flour according to your exercise needs.
2) Eat 3 Palm dates.
Mid Morning
Drink fresh juices.
Good Noon
Eat boil rice with lentil and green vegitables.
Good Afternoon
Eat fresh and green vegitables.
Evening Or After Exercise
Drink Palm dates Shake
Recipe:
Put 200 grams Palm dates in half liter milk and grind it.
Dinner
Eat chapattis with vegitables.
Good Night
Drink a glass of turmeric milk.
Conclusions
An unhealthy diet makes you unhealthy. A Healthy diet makes you Healthy. The super diet plan make your fitness super fit.
Contect
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Email; basesports3@gmail.com
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