If you go running at least twice a week, keep in mind that at least 55-60% of your daily intake should come from complex carbohydrates such as bread, legumes, cereals and fruit. Avoid high glycemic carbohydrates: sugar, honey, sugary fruit juices, white bread and pastries; these are foods that sharply raise insulin levels, causing most of the glucose to be stored as fat. You need at least 20-25% should be protein to rebuild damaged tissue: lentils, lean meat, oily fish, vegetable protein such as tofu and seitan, quinoa. Unsaturated fats such as avocado, nuts and olive oil should make up 15-20% of your diet as they work in concert with carbohydrates and are critical for energy on long runs.
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