Best Foods That Boost Metabolism -A Guide For Runners
When it comes to our diet, there are certain foods we should be consuming and some we should stay away from when looking to lose or maintain weight. Diet directly effects metabolism, and there are lots of metabolism-boosting foods to encourage calorie burn.
Weight loss has a simple formula: burn more calories than consumed. This is done by exercise and a healthy, well-balanced diet.
Metabolism is the process in which the body converts food into energy needed to fuel the body. It also converts food into the build blocks for proteins, fats, and carbohydrates.
Think of it as the break down of food (rate of digestion) and the building of energy sources for cellular function.
Besides needing fuel to power through a workout, the body also needs energy at rest so that we continue to function. (Think of the circulatory system etc. working.)
Metabolism varies among people depending on body composition, sex, age, how the body digests food and amount of exercise done on a given day.
While a slow metabolism isn’t a real culprit for weight gain, consuming metabolism-boosting foods can help speed up metabolic rate.
Running And Metabolism
Runners already know that their favorite activity is great for weight loss. It is a full-body workout that engages all the major muscles and requires lots of energy to power through the workout faster the pace. This leads to more calorie burn.
But after running, the body continues to also burn calories.
Running jumpstarts metabolism. The runner’s metabolism is increased to provide the body with the energy it needs to keep going, burning calories consumed and also using the fat that is stored when glycogen starts to run low.
Metabolism continues to be up post-run because the athlete increased their oxygen intake. Running thus increases the resting metabolic rate, which is the number of calories burned when at rest.
Add These Foods To Your Diet
Runners can maximize their post-run calorie burn by consuming metabolism-boosting foods.
Runners often bosses over carbs, but it’s the protein that needs some spotlight.
Protein is essential for building and repair muscles. That means it also helps reduce a decrease in metabolism that often happened when losing fat.
It also is the best way to increase metabolic rate. It triggers the thermic effect of food, which then boosts metabolism.
Plus protein helps to keep us fuller longer, so chances are the runner is nice and full when eating enough protein and vegetables with their meals.
Foods that are high in protein include chicken breast, eggs, almonds, full-fat Greek yogurt, beans, lentils, salmon, and quinoa.
Avocado is all the rage, and for great reasons. Not only does it taste great—avocado toast, anyone?—but it also is packed with nutrients
This includes healthy polyunsaturated and monounsaturated fats. This means the runner remains fuller longer while being satisfied thanks to its great taste. And it has lots of fiber, which is essential for digestive health.
This superfood as anti-inflammatory properties, which encourages a healthy metabolism.
Some like it hot, and if a runner does than they are in luck. Chili peppers are one of the best metabolism-boosting foods to consume.
Eating spicy food raises heart rate, which in turn means metabolism increases.
More than this, chili peppers contain capsaicin, the thing that gives these peppers its heat.
Capsaicin has two positives for weight loss. First, it acts as an appetite suppressant.
Secondly, there is research that suggests that capsaicin could help the conversion of white cells into the brown cells. This means converting the type of fat that stores fat to the type that burns fat.
Matcha And Green Tea
Matcha tea is another trendy beverage as of late. But it also is great for metabolism.
This type of Japanese green tea contains a high amount of EGCG, an antioxidant that boosts metabolism.
Green tea, in general, contains this metabolism increasing antioxidant, but matcha especially has three times more of it than other blends.
Many people shy away from dairy when looking to clean up their diet. That’s because some dairy options can be high in calories.
But dairy can be great for metabolism because it contains protein and calcium. Combined, these help to promote weight loss. One study found that dairy positively affects metabolic health, even reducing the risk of obesity.
When life gives you lemons, eat them. Well, add them to foods and water.
Lemons are a great food option for a detox. This means promoting digestion and liver health which then supports a healthy metabolism.
Try hydrating with lemon water, squeeze lemon over salad or pair it with some fish.
Carrots are known for being a vegetable that is great for the eyes, but it also is great for metabolism. That’s because it’s a high fiber vegetable which means it’s all about promoting digestion while also helping to control blood sugar levels.
Tuna And Salmon
Certain fish like tuna and salmon are great for boosting metabolism. These foods reduce leptin, a hormone that might be linked to slowing down metabolism.
Both tuna, salmon and even trout contain the minerals iodine and selenium. These minerals are great for managing thyroid functions, which in turn plays a role in metabolism.
Add a side of spinach with dinner or make a spinach salad for lunch to help give metabolism that jolt.
Spinach is another one of the best metabolism-boosting foods thanks to its high amount of iron. Iron carries oxygen to the muscles, which is needed to burn fat. Having an iron-rich diet means being able to burn fat faster.
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- Does Running Speed Up Your Metabolism , Health Website ,
- Capsaicinoids and capsinoids. A potential role for weight management? A systematic review of the evidence, Medical Journal ,