David Dack

In our fast-paced modern world, terms like ‘fitness’ and ‘health’ are often used interchangeably.

We hear them on the news, read about them in magazines, and even use them in our daily conversations.

At a glance, they might seem synonymous, reflecting a state of well-being. However, diving deeper, one realizes that while these concepts intersect in many ways, they are distinct entities.

Would you like to get the full scope on the difference between the two? Then you’re in the right place.

In this article, I’ll dive deep into the main differences between fitness and health and teach you one or two about how to get the most out of both worlds.

Sounds great?

Let’s get started.

Fitness Demystified

At its core, fitness revolves around the body’s ability and efficiency to carry out physical activities. Whether it’s sprinting, swimming, weightlifting, or just daily chores, fitness measures how well our muscles, lungs, and heart work in tandem to accomplish physical tasks.

Think of it as the body’s performance metric.

If you’re fit, you can run faster, lift more, jump higher, and endure longer. It’s the body’s physical prowess and readiness for action.

How Do We Measure Fitness?

To put it simply, there isn’t a single yardstick that fits all. Fitness is multi-faceted:

• Agility: How nimble-footed are you?
• Speed: How quickly can you run that 100m sprint?
• Strength: How much can you deadlift or bench press?
• Explosive Power: How high can you jump or how hard can you punch?
• Mobility: How well can your joints move?
• Cardiovascular Conditioning and Endurance: How long can you run without losing breath?

Sport-Specific Fitness

Here’s where the plot thickens. Being a top-tier runner doesn’t automatically qualify you to be an excellent swimmer or a pro basketball player. Different sports and activities demand unique fitness attributes.

Consider this:

• Runners: Need exceptional cardiovascular endurance to keep going mile after mile.
• MMA Fighters: Require a blend of strength, agility, explosive power, and cardiovascular fitness.
• Mountain Bikers Need leg strength, balance, and endurance to tackle those tricky terrains.

Cross-Training: Blurring the Lines

While it’s true that specific training will optimize performance in a particular sport, it doesn’t mean you can’t benefit from other forms of exercise.

Cross-training can provide variety, reduce the risk of overuse injuries, and improve overall fitness. A runner lifting weights might improve their leg strength and endurance, making those uphill climbs a tad easier.

Tests and Benchmarks for Runners:

Understanding one’s current fitness level is not just about measuring how fast or how far one can run. It’s about gauging where you stand today so you can set realistic goals for tomorrow.

Assessing your fitness helps in optimizing training regimens, preventing injuries, and tracking progress over time.

Here are a few to test your physical fitness and know where you’re currently standing.

• VO2 Max Test: As previously mentioned, this test measures the maximum volume of oxygen you can use during intense exercise. It’s an excellent indicator of cardiovascular fitness.
• 1-Mile Run Test: A simple yet effective way to assess your cardiovascular fitness. You run a mile as fast as you can, and your time gives an insight into your aerobic fitness level.
• 400-Meter Dash: This test assesses your anaerobic capacity, which is vital for sprinters or those looking to improve their finishing kicks in longer races.
• Lactic Threshold Test: Determines the exercise intensity at which lactate starts to accumulate in your bloodstream faster than your body can remove it. This threshold can be crucial for setting training paces.
• Vertical Jump Test: While primarily used for other sports, a vertical jump can provide insights into a runner’s power and strength, which is especially valuable for trail runners who tackle steep terrains.
• Flexibility Tests: Incorporate the sit-and-reach test to measure the flexibility of your lower back and hamstrings. Good flexibility can improve stride length and reduce injury risk.
• Strength Tests: Simple bodyweight exercises like push-ups, squats, and lunges can be used to gauge muscular strength and endurance. Stronger muscles support better running form and endurance.
• Resting Heart Rate (RHR): A lower RHR often indicates better cardiovascular fitness and recovery. Monitoring changes over time can also highlight if you’re overtraining or if other health issues might be present.
• Gait Analysis: While this might require specialist equipment or professionals, understanding your running form can help in selecting the right shoes, improving efficiency, and reducing injury risk.

Fitness as it Relates To Health

While there’s no denying that physical fitness plays a pivotal role in health, it doesn’t encompass it entirely.

Imagine this: An elite athlete who trains rigorously but struggles with mental health issues or has poor dietary habits. They’re fit, no doubt. But are they holistically healthy? Maybe not.

Let me explain more.

Health Explained

Health, on the other hand, is a more encompassing term. It’s the holistic state of physical, mental, and social well-being, and not just the absence of disease or infirmity. It’s about how you feel when you wake up in the morning, your emotional balance, the clarity of your thoughts, and how you relate to others in your community. While fitness is a component of health, being healthy means your body and mind are in harmony, and you’re free from ailments, both visible and hidden.

In simple terms, while fitness is about the body’s performance capabilities, health is the overall quality of life and well-being. You might be able to run a marathon, but if you’re constantly stressed or battling a hidden ailment, you might be fit but not necessarily healthy.

Conversely, you might be in a state of excellent mental and emotional well-being, free from illnesses, but you may not be fit enough to climb a flight of stairs without losing your breath. Both are crucial, but they serve different aspects of our well-being.

The Holistic View: Endorsed by WHO

As highlighted, the World Health Organization goes beyond the traditional notion of health. It emphasizes the importance of well-being in all areas of life, not just in the absence of disease or infirmity. This broader and more comprehensive perspective is a testament to how evolved our understanding of health has become.

I couldn’t agree more.

Measuring Health

When we talk about health, the metrics might sound clinical and detached, but they give us a clear picture of where we stand.

Let’s dive into understanding these metrics and the broader factors that shape our health.

• Insulin Levels: Often associated with diabetes, these levels can indicate how well your body manages sugar.
• Blood Pressure: A crucial indicator of cardiovascular health, consistently high or low blood pressure can indicate underlying conditions.
• Cholesterol Levels: There are good and bad cholesterol. Balancing them is essential for heart health.
• Oxygen Intake: Measures the efficiency of your respiratory system.
• Hormonal Metrics: An imbalance can affect everything from mood to metabolism.
• Cardiovascular Fitness: How well can your heart and lungs supply oxygen-rich blood to the muscles during sustained physical activity?
• Basic Mobility: Being able to move freely without pain or restriction indicates good joint and muscle health.
• Skin Health: Often a reflection of your overall health, as well as exposure to environmental factors.

The Main Things to Check for

Venturing into the world of running? That’s fantastic! But, as with all things, it’s crucial to ensure you’re in good shape before you begin, not only in a figurative sense but also quite literally. Here’s a handy checklist of things you should evaluate before you get started:

1. Heart Health: Are You Cardio Ready?

Your heart is the engine that’ll power your runs. Especially if you’re over 40 or have a family history of cardiovascular diseases, it’s wise to have a doctor assess your heart’s condition before you start. Remember, your heart’s health is paramount!

2. Injury Assessment: Strong Bones & Muscles

Running is a high-impact activity. Ensure your body—particularly your bones, joints, and muscles—is up for the challenge. A chat with a physical therapist can help you understand your body’s readiness and potential weak points.

3. Current Health Conditions: Running & Illness

Do you have a chronic illness, or are you currently sick? Some conditions may interfere with your ability to run, or running might exacerbate them. Always consult a physician if you have concerns.

4. Blood Pressure & Cholesterol: Two Vital Numbers

A healthy circulatory system is essential for runners. Get a reading of your blood pressure and cholesterol levels. They can be good indicators of potential cardiovascular risks.

5. Age: A Number, But An Important One

Age impacts physical resilience. While running is beneficial at any age, knowing your body’s specific needs and limitations as you age is crucial. It’s also essential for determining factors like the maximum heart rate during workouts.

6. Resting Heart Rate: A Beat of Fitness

Your heart rate when you’re completely at rest can offer insights into your overall cardiovascular health. A lower resting heart rate often signifies a more efficient heart.

7. Weight & BMI: Starting on the Right Foot

Being overweight can add strain to your joints when running. Knowing your weight and BMI can help in designing a balanced and progressive running plan that suits your body’s needs.

8. Sleep: Nature’s Recovery Tool

Sleep isn’t just about feeling rested. It plays a crucial role in muscle recovery and overall well-being. Ensure you’re clocking in those essential hours to give your body the rest it needs.

9. A Strong Support System: Your Cheer Squad

Lastly, surround yourself with a good support network. Whether it’s family, friends, or fellow runners, having people to encourage you, run with you, or even offer a listening ear can make all the difference.

The Health Assessment

Here is a long list of some of the health assessments you need to answer before you proceed to the fitness tests.

• Do you smoke?
• Do you have diabetes?
• Is your total cholesterol to HDL cholesterol ratio greater than 5 to 1?
• Do you have a history of high blood pressure?
• Do you have a history of cardiovascular problems?
• Do you have a family history of chronic diseases before the age of 50?
• Are you taking any heart-related prescription drugs?
• Do you have any chronic injury?
• Do you eat a lot of junk food?
• Do you have any joint, bone, or any other health issue that limits your mobility when performing physical activity?
• Have you had chest pain while performing physical activity?
• Are you (clinically) obese?
• Do you take any medication on a regular basis?
• Are you under a lot of stress?
• Have you had a recent surgery?
• Are you sleep deprived?
• Do you have a supporting family? Friends?
• Are you currently pregnant? Or have you given birth within the last six months?

Scoring Your Health

Your health assessment serves as a foundation to guide you into a fitness journey that is safe and effective. Your answers can provide a snapshot of your current health status and any potential risks. Here’s a scoring guide:

Your Score

Yes to 3-5 questions or more:

• Implication: You have some significant health and lifestyle concerns to address before you embark on a running program.
• Recommendation: It’s essential to consult with a healthcare professional to gain insights and advice tailored to your specific situation. They can help devise an appropriate plan to safely increase your physical activity levels. Immediate high-intensity workouts, like running, may not be suitable for you right now.

Yes to 1-2 questions:

• Implication: While your health status seems mostly stable, there are certain areas you might need to tread carefully.
• Recommendation: It might still be beneficial to discuss your intention to start running with a healthcare provider, especially if your ‘yes’ answers relate to crucial areas such as cardiovascular health or chronic injuries.

No to most or all questions:

• Implication: It appears that you’re in relatively good health and might not have major concerns preventing you from taking up running.
• Recommendation: While you may be good to start your running journey, always listen to your body. Begin gradually, allowing your body to adapt to the new physical demands. It’s also always a good idea to do a routine check-up with your healthcare provider before starting any intense workout regimen.

In the world of running and maintaining a healthy lifestyle, carbohydrates are like a runner’s best friend.

These macronutrients are the body’s preferred source of energy, providing the fuel needed to keep you going strong.

In this article, we’ll explore some of the best carb-rich foods that can sustain your energy levels and keep your body running on premium fuel.

1. Brown Rice

When it comes to healthy sources of carbohydrates, brown rice takes the spotlight.

One cup of brown rice contains approximately 45 grams of carbs. This whole grain is not only a carb powerhouse but also packs a punch in terms of nutrients.

In fact, brown rice is often considered a healthier choice than refined grains like white rice, thanks to its higher protein and fiber content, as well as its abundance of vitamins.

What’s more?

Brown rice has a low glycemic index, meaning it’s digested slowly, providing sustained energy and potentially reducing fat storage.

2. Bananas

A single large banana contains approximately 30 grams of carbohydrates, making it a fantastic natural energy source for runners.

If you’ve ever experienced fatigue towards the end of your run, incorporating a banana into your pre-run or mid-run nutrition can make a significant difference.

Bananas are notably rich in potassium, a critical electrolyte that runners lose through sweat. This essential electrolyte plays a vital role in facilitating the movement of nutrients and fluids within your body, which can help prevent muscle spasms and delay the onset of fatigue.

For an optimal post-run snack, pair a banana with a protein source like peanut butter. This combination not only aids in muscle repair and recovery but also keeps you feeling satisfied. So, the next time you lace up your running shoes, consider grabbing a banana to fuel your journey.

3. Dried Fruits

If you’re preparing for a run lasting longer than 90 minutes, dried fruits should be your go-to snack.

Options like dates, dried apples, or raisins provide a convenient and energy-packed alternative to gels or sports drinks. Be sure to choose varieties that are not crispy or fried for the best results.

Dried fruits are an excellent on-the-go source of energy because they are rapidly absorbed by your body, helping to replenish your depleted fuel stores efficiently.

Their natural sugars provide a quick energy boost, making them a valuable choice for sustained endurance during longer runs. Just remember to stay hydrated while consuming dried fruits to optimize their benefits during your run.

4. Chocolate Milk

If you’re in search of the perfect post-run recovery drink, consider chocolate milk. This beverage might not be what you’d expect, but it has some excellent benefits for runners.

Despite scoring low on the glycemic index, chocolate milk is a fantastic choice for replenishing your energy and refueling your muscles after a challenging run. It offers a nearly perfect balance of carbohydrates and protein, making it an ideal choice for post-run recovery.

The carbohydrates in chocolate milk help restore your depleted glycogen stores, while the protein aids in muscle repair and growth. Additionally, the delicious taste of chocolate milk can make your post-run recovery even more enjoyable. So, don’t hesitate to reach for a glass of chocolate milk after your training sessions to maximize your recovery benefits. Pieces of healthy vegan chocolate brownie on slate board. Healthy vegetarian dessert concept.

5. Sweet Potato

When you need a rapid source of carbohydrates, turn to sweet potatoes. These versatile tubers are not only easy to prepare but also packed with healthy carbs to fuel your runs.

Sweet potatoes offer more than just carbohydrates; they are also rich in essential minerals and vitamins, including beta-carotene, vitamin C, and vitamin E.

These nutrients play a crucial role in supporting your immune system, keeping you healthy and ready for your runs.

For a quick and fuel-dense snack, simply microwave a sweet potato and add a pinch of salt, and you have a nutritious option to power your workouts.

You can also incorporate sweet potatoes into various snacks like cookies or muffins, transforming them into healthier treats that will keep your energy levels up during your runs.

6. Whole Wheat Pasta

If you’re a pasta lover, opt for whole wheat pasta to fuel your runs effectively. One cup of whole wheat spaghetti contains approximately 37 grams of carbohydrates, making it an excellent source of sustained energy.

Compared to white pasta, whole wheat pasta offers a healthier option due to its unbleached, natural nutritional profile. It provides more nutrients, delivers longer-lasting energy, and promotes reduced fat storage.

To enhance the nutritional value of your pasta meal, pair it with lean protein sources like chicken and incorporate a variety of vegetables of your choice. This combination not only boosts the nutrient content but also supports your running performance.

Additional Resource – Superfoods for runners

7. Low-Fat Yogurt

Low-fat yogurt is a carbohydrate-rich option with approximately 12 grams of carbs. Yogurt stands out as an excellent source of carbs due to its natural sugar content, mainly lactose found in dairy products.

For post-run recovery, yogurt is a top choice because of its high glycemic index, which means it gets into your system quickly to replenish your energy stores.

However, it’s crucial to exercise caution when selecting yogurt from the market.

Many yogurts, even those with added fruits, contain significant amounts of added sugars, which can be detrimental to your health. To make the healthiest choice, carefully read the ingredient list and opt for brands with little to no added sugar. Unsweetened plain Greek yogurt and Skyr are among the best options for a healthier carb source.

8. Oatmeal

Oatmeal is a beloved choice for a pre-run breakfast, offering approximately 30 grams of carbohydrates per one cup serving. It’s not only convenient to prepare but also delivers a substantial amount of easily digestible carbs.

Oatmeal is an excellent source of carbohydrates for runners, and it comes with the added benefit of being high in fiber. This fiber content can help you maintain a feeling of fullness for an extended period.

Moreover, oatmeal predominantly contains complex carbohydrates, and the presence of fiber helps slow down the absorption of sugars, making it a wise choice to sustain your energy levels during a run.

9. Whole Grains Bread

If bread is a fundamental component of your diet, opt for whole-grain bread. It stands out as a superior choice due to its higher fiber content, increased mineral and vitamin content, and lower glycemic index compared to white bread. These factors contribute to longer-lasting energy, making it an ideal choice for runners.

However, be cautious when selecting whole-grain bread. Similar to yogurt, many whole-grain bread varieties contain added sugar. To make a healthier choice, pick brands that have minimal or no added sugar in their ingredient list.

10. Apples

Apples hold a special place in my heart, and it’s not just because of their sweet flavor and satisfying crunch. These fruits offer a treasure trove of vitamins and minerals, including the beloved vitamin C, powerful antioxidants, and an array of healthy plant compounds.

But the goodness of apples doesn’t stop there. They have another trick up their sleeve – longevity. Unlike some fruits that quickly succumb to spoilage, like bananas, apples are hardy fellows. You can stock up on a substantial pile and simply tuck them away in the fridge for later enjoyment. So, feel free to indulge in this nature’s delight!

11. Watermelon

Watermelon is a runner’s dream fruit, boasting an excellent combination of carbs, potassium, and hydration. With minimal calories, watermelon offers a bounty of essential plant compounds like lycopene and citrulline.

The best part? Enjoying watermelon couldn’t be easier. You can savor its refreshing goodness on its own or get creative by adding it to salads, smoothies, or freshly squeezed juice. With so many guilt-free options, watermelon is a must-have for your running diet.

Adding Carb-Rich Foods to Your Diet

When it comes to adding carb-rich foods to your daily intake, I recommend mixing and matching these wholesome choices.

The more variety you embrace, the better, as it helps ensure you get a wide range of nutrients without worrying about calorie overload or nutrient deficiencies.

There’s nothing quite like a hearty breakfast to kickstart your day, especially when you’re gearing up for a long run or recovering from an intense training session.

These recipes are not only delicious but also packed with the nutrients you need to fuel your runs and recharge afterward.

And guess what? Some of these recipes are keto-friendly, making them an excellent choice if you’re already on a low-carb diet.

So, let’s dive into these mouthwatering breakfast ideas that will level up your running game while tantalizing your taste buds. Get ready for a breakfast experience like no other!”

Breakfast Recipe # 1: Keto Coffee

Are you a coffee enthusiast like me, someone who simply can’t face the day without that steaming cup of liquid motivation? Well, my fellow coffee lover, I’ve got something special for you!

Introducing… Keto Coffee is also known as the legendary butter coffee. Not only is it a delicious way to kickstart your morning, but it’s also a healthier alternative to your typical breakfast fare. This magical elixir will fuel you with boundless energy and keep those hunger pangs at bay until lunchtime.

Feeling exceptionally hungry in the morning? Consider this pro tip: add a teaspoon of rich, full-fat coconut oil or velvety coconut milk to your brew. Not only will it make your coffee even more delectable, but it will also give your ketone levels a little nudge in the right direction.

Ingredients

• One cup of brewed coffee
• One tbsp. extra virgin coconut oil
• Two egg yolks
• Two tbsp. heavy whipping cream
• One tablespoon of unsalted grass-fed butter or ghee
• Pinch of cinnamon
• Pinch of vanilla or three drops of stevia.

Then follow through as shown in this YouTube tutorial

Breakfast Recipe # 2: Coffee Java Protein Shake

Picture this: a hectic morning, a packed to-do list, and no time for a leisurely breakfast. What’s your secret weapon? The Coffee Java Protein Shake!

This shake is like a double shot of energy, combining the power of caffeine and protein to kickstart your day like nothing else. It’s the go-to solution when you’re racing against the clock but still need to conquer your tasks.

But here’s the bonus: not only does it give you that coveted coffee fix, but it also serves up a hearty dose of protein that’ll keep those hunger pangs away until lunchtime. Talk about a win-win!

And the best part? It’s a breeze to make. Just throw all the ingredients into your trusty blender, let it work its magic until everything is gloriously smooth, and then, for that extra touch of indulgence, sprinkle some chocolate chips or cacao nibs on top.

Ingredients

• Protein powder
• Brewed coffee
• Plain yogurt
• Berries
• Cottage cheese

See Full Recipe

Breakfast Recipe # 3: Hard-boiled eggs, Avocado & Tomato

Avocado, the superstar of this combo, deserves the spotlight. It’s not just a delicious addition but also incredibly nutritious. Packed with healthy monounsaturated fats and loaded with fiber, it’s the perfect way to fuel your body. And did I mention it’s a fantastic natural source of electrolytes? No need for supplements here!

Now, onto the eggs. These little wonders are a breakfast staple for good reason. They’re a protein-packed, nutrient-rich addition that keeps you going strong throughout the day.

To whip up this breakfast, all you need are two hard-boiled eggs, one creamy avocado, and a juicy tomato. It’s quick, easy, and versatile – perfect for any time of day.

Ingredients

• Hard-boiled eggs
• Avocado
• Tomato
• Salt for taste.

View Full Recipe

Breakfast Recipe # 4: Eggs, Bacon, Avocado, and Tomato Salad

With over 30 grams of healthy fats and fewer than two net carbs in a medium-sized avocado, they’re a keto dieter’s dream come true. These creamy alligator fruits are loaded with prebiotic fiber, potassium, folate, Vitamin E, Vitamin C, zinc, and magnesium – just to scratch the surface.

As for me, I’m a die-hard avocado fan. I can’t go a day without enjoying one or two, either as a simple snack with a dash of salt or as a crucial part of a hearty meal like the one we’re about to dive into.

Ingredients

• Eggs
• Bacon
• Avocadoes
• Tomatoes

View Recipe Here

Breakfast Recipe # 5: Egg Muffins

Clocking in at around 140 calories and packing a whopping 10 grams of protein, these muffins are the epitome of healthiness compared to your average coffee shop pastry or sugary snack. They give you all the muffin goodness without the sugar and junk.

The best part? They’re incredibly easy to make ahead of time and can stay fresh for up to a week. And if you’re following a keto diet, these muffins are a match made in heaven, boasting the ideal high-fat, moderate-protein, and low-carb macros.

Ingredients

• Bell pepper
• Eggs
• Sliced cheddar
• Spring onions
• Cherry tomatoes
• Hot sauce
• Salt

See Full Recipe

Breakfast Recipe # 6: Skillet-Baked Eggs with Chili Oil, Spinach, and Yogurt

Each large egg is a nutritional powerhouse, boasting five grams of fats, six grams of protein, and less than one gram of carbs. This makes them a perfect fit for anyone following a ketogenic lifestyle.

Eggs are also known to be appetite-satisfying, keeping you feeling full and content.

This recipe is a quick and delightful way to whip up a delicious breakfast in no time.

Ingredients

• Large eggs
• Greek yogurt
• Fresh lemon juice
• Garlic
• Kosher salt
• Olive oil
• Unsalted butter
• Chopped scallion
• Chopped Leek
• Fresh Spinach
• Chili powder

View Recipe

Breakfast Recipe # 7: Almond Flour Low Carb Waffles

On the keto diet, almond flour becomes your secret weapon in the kitchen. It’s a treasure trove of fats, protein, and fiber while keeping those pesky carbs at bay compared to regular flours. Not only that, it’s a nutritional powerhouse, boasting iron, niacin, magnesium, potassium, and calcium.

That’s why almond flour is a must-have for anyone following a ketogenic diet. I use it to create all sorts of keto-friendly treats, from bread and pancakes to cookies and cakes. Today, we’re diving into waffle territory, and these almond flour waffles are low-carb, paleo, protein-packed, gluten-free, and downright delicious.

Best of all, they’re a breeze to whip up. Just toss the ingredients into a blender, then cook them to golden perfection in your Belgian waffle maker.

Ingredients

• Eggs Whites
• Whole eggs
• Almond flour
• Coconut flour
• Baking soda
• Stevia
• Coconut butter, to top.

View Recipe

Breakfast Recipe # 8: Creamed Coconut Milk with Nuts and Berries

This breakfast/dessert fusion is a heavenly blend of fresh fruits, creamy coconut flakes, and crunchy nuts, tantalizing your taste buds like nothing else. For that extra burst of flavor, crown it with ripe strawberries and a sprinkle of dark chocolate – and voilà, you’ve got yourself a decadent yet wholesome dessert to relish!”

Ingredients

• Whole vanilla pod
• Almonds
• Full-fat coconut milk
• Berries of your choice
• Fresh mint leaves
• Cinnamon

View Full Recipe

Breakfast Recipe # 9: Salmon Stuffed Avocado

The following Salmon Stuffed Avocado is a delightful treat you won’t want to miss. Salmon, known for its protein punch, omega-3 fatty acids, and essential vitamins, pairs perfectly with creamy avocado.

This recipe is a breeze to whip up. Just prepare a delicious salmon salad and generously stuff it into halved avocados. It’s the ideal choice for a quick lunch or a light dinner. Remember, using unsalted canned salmon is key, and for a sustainable twist, opt for wild-caught salmon whenever possible.”

Ingredients

• Salmon
• Avocado
• Egg
• Black pepper
• Chili flakes
• Fresh dill
• salt

View Full Recipe

Breakfast Recipe # 10: Eggs & Vegetables, Fried in Coconut Oil

Before my keto journey, I wouldn’t have imagined frying eggs in coconut oil, but I tried it, and it’s been a delightful surprise.

Coconut oil boasts a plethora of unique health benefits, including being a rich source of medium-chain triglycerides (MCTs), which offer various advantages, from supporting weight management to enhancing brain function.

This keto-friendly breakfast is a fantastic blend of high fats, high protein, low sodium, and low sugar. It’s so good that I’m thinking of adding it to my weekly breakfast schedule (yes, I have a breakfast schedule!

Ingredients

• Whole eggs
• Spinach
• Coconut oil
• Mixed vegetables (carrots, broccoli, cauliflower, green beans, etc.).
• Spices or paprika

View Recipe

Breakfast Recipe # 11: New Take on Eggs & Bacon

One of the things I adore about the keto diet is the freedom to enjoy plenty of eggs and fatty meats to my heart’s content. Eggs and bacon, in particular, are dietary staples for many keto enthusiasts.

So, I thought I’d share this recipe to jazz up your eggs and bacon, especially if you’re aiming to boost your fat intake while sticking to your macros. Just remember not to overcook the eggs (that’s the trickiest part) and opt for high-quality bacon to make this dish truly delicious!”

Ingredients

• Eggs
• Bacon
• Full-fat cream cheese

View recipe.

Breakfast Recipe # 12: Flourless Egg & Cottage Cheese Muffins

Cheese has a special place in my heart, and I’m sure many of you can relate. It’s not only delicious but also incredibly nutritious, especially for those following the ketogenic diet. Most cheese varieties are high in fat and low in carbs, making them a perfect energy source.

For instance, take my personal favorite, cheddar cheese. In just 100 grams, you get 33 grams of fat, 24 grams of protein, and less than 2 grams of net carbs! Talk about keto-friendly!

Now, let me share a recipe with you that takes the goodness of cheese to the next level. These muffins can be baked ahead of time, making them a perfect choice for busy schedules.

Plus, they’re a much healthier alternative to the high-carb junk breakfast sandwiches that many people consume daily.

Ingredients

• Eggs
• Cottage cheese
• Onion
• Parmesan cheese
• Almond flour
• Yeast flakes
• Hemp seeds
• Salt

View Recipe

Breakfast Recipe # 13: Nothing—Zero—Nada

listen up, folks, because this breakfast hack requires absolutely NOTHING – zero, nada, zilch! It’s as simple as it gets, and it won’t cost you a dime. What’s the secret, you ask? Well, it’s called skipping breakfast.

Yep, you read that right. Skipping breakfast is a form of intermittent fasting, a deliberate decision to skip a meal. It can have some incredible benefits, like regulating blood sugar levels and kickstarting your fat loss efforts. I’ve personally tried this method many times, and for the last week, I’ve been feeling just fine – but hey, I’m no stranger to intermittent fasting.

Now, I should mention that if you’re new to exercising on an empty stomach, take it slow and be cautious.

But don’t be afraid to toss aside the old adage that “breakfast is the most important meal of the day” or that “skipping breakfast slows down your metabolism.” Give intermittent fasting a shot, even if it’s just a couple of times a week.

Conclusion

There you have it.

The above breakfast recipes for runners are pretty awesome (except for the last one, maybe).

If you are going to have breakfast as a runner, at least make sure to have the right one.

Don’t eat junk food for breakfast.

Ain’t good.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Keep training strong.

If you’re on the hunt for the crème de la crème of standing core exercises, you’ve just struck gold. Your core isn’t just about getting that beach-ready six-pack; it’s the powerhouse of your body, the unsung hero behind every move you make.

Why the fuss about core training, you ask?

Whether you’re chasing that dream midsection, leveling up your running game, or simply looking to enhance your athletic prowess, the core stands tall (pun intended!) as the linchpin.

When we say ‘core,’ we’re not just talking about abs. Dive deeper, and you have the lower back, hips, glutes, and even the pelvic floor. It’s like the Avengers of your body, each muscle playing its critical role.

But why core strength matters? Here are two reasons:

• Running Powerhouse: Ever felt the burn in your lower back during a run or those glutes pushing you forward on those uphill climbs? That’s your core doing the heavy lifting. A robust core can be the difference between shaving minutes off your marathon time or stopping mid-race because of fatigue.
• Injury Prevention: No one likes being sidelined due to injuries. A strengthened core can be your protective shield, ensuring you maintain form even as fatigue creeps in. It aligns your posture, supports your spine, and keeps injuries at bay.

Crunches are Baaaad

Let’s talk about a fan favorite – the age-old crunch. I bet you’ve done thousands over the years, right? Well, I’m here to drop a little truth bomb: it might be time to kick crunches to the curb.

Why the anti-crunch sentiment? Here’s the lowdown:

Surface-Level Training:

Crunches? More like superficial muscle ticklers! They tend to focus only on those top-layer abs, leaving the deep and essential core muscles neglected. We want all-around strength, not just a surface show!

Relevance Matters:

As runners, we need exercises tailored to our sport. Classic crunches and sit-ups? They’re not in tune with the unique demands of running. It’s like trying to become a master chef by just making toast. It won’t cut it!

Risk Over Reward:

Repeatedly crunching away can strain your back and neck, leading to potential injuries. Why risk it when there are countless effective and safe core exercises out there?

Standing Core Exercises enters the picture

Ever noticed how most core workouts have you lying down? But here’s a thought: Why not stand tall and challenge your core? That’s where standing core exercises waltz in, and let me tell you, they’re the real MVPs.

Here’s why I’m raving about them:

Hello, Stabilizers! Standing core moves are like a secret handshake with your stabilizer muscles. They engage these hidden heroes better than many traditional floor exercises. And when your stabilizers are strong, your entire body moves better.

The routine I’ll introduce doesn’t just tease your core; it flirts with EVERY muscle in that area. Think obliques, lower back, hip flexors – the whole gang’s here. Talk about efficiency!

As if working your core wasn’t enough, these exercises pull double duty. They’re total-body moves that also rev up your calorie burn. So, while you’re sculpting that midsection, you’re also giving your metabolism a little boost. Surprise! It’s not just an ab routine; it’s a calorie torcher.

Get ready to stand up (literally!) and take your core training to new heights. Let’s dive into this standing core extravaganza!

The Standing Core Workout Routine You Need

Here’s what you’re diving into:

• Duration: A crisp 20 minutes. Perfect for squeezing in before a run, after work, or any ‘me-time’ you can grab.
• Moves: A spicy mix of seven dynamic standing core exercises. Each move is crafted to challenge every nook and cranny of your midsection.
• Repetitions: For optimal results, hit each move for 30 seconds to a full minute, making sure to cycle through them 2 or 3 times.
• Flow: We’re going circuit-style! Keep the momentum and transition swiftly from one move to the next. Trust me; your heart rate will thank you!
• Level Up: Feeling like a pro? Awesome! Integrate equipment like medicine balls, dumbbells, kettlebells, or even a cable to add resistance and elevate your workout intensity.

Standing Core Exercise – 1. Single Leg Reach

Muscles Targeted:

This move is like a mini superhero pose, targeting the entire core while also toning those hamstrings and quads. Plus, as a bonus, it sharpens your balance game!

Proper form

Plant and Pose: Start by firmly planting your right foot on the ground. As you establish your balance, raise your left arm in front of you, palm facing down.

Dip and Reach: As you breathe out, begin to hinge forward from your hips. Simultaneously, extend your left leg straight out behind you. Imagine you’re trying to form a straight line from your left fingertips all the way to your left heel.

Challenge Accepted: Feeling daring? Try to touch your right toes with your left hand. If you wobble a bit, no worries – it’s all part of the balance challenge.

Rise and Shine: Engage those hamstrings and glutes (think of giving them a good squeeze!) to pull yourself back to the starting position.

Count ‘Em Up: That was one! Go for eight of these on your right leg, then switch over and give the left leg its turn in the spotlight.

Sets: Aim to complete this sequence three times on each side.

Standing Core Exercise – 2. Single Leg Squat

Muscles Targeted:

The Single Leg Squat works the entire core.

Plus it improves mobility and balance throughout the pelvis and lower body.

The Single Leg Squat isn’t just another squat—it’s the superhero among squats! Not only does it sculpt your core, but it also promotes impeccable balance and mobility, especially in your pelvis and lower regions.

Proper Form

Stand Proud: Start with feet shoulder-width apart and knees slightly bent. Now, claim your balance on your right leg, making sure it’s firmly planted.

Begin the Descent: Initiate the squat. Think of it as an imaginary chair behind you that you’re trying to sit on. As you bend your knee, let your hips travel back.

Stay Tall: Ensure your spine remains straight. Imagine a string pulling you up from the top of your head.

90-Degree Challenge: Descend until your right knee forms about a 90-degree angle.

Rise with Flair: Power up by straightening your right leg. The trick? Keep your left foot elevated throughout. Think of it as a little dance move.

Need Some Support? If balance is a challenge or you’re still working on your mobility, use a chair or bench as a trusty sidekick. Always remember: Safety and proper form are paramount.

Switcheroo: Once you’ve nailed 8 reps on the right, switch to the left and let it have its turn to shine.

Sets: Shoot for three rounds on each leg.

Standing Core Exercise – 3. Medicine-Ball Slams

Muscles Targeted:

The Medicine-ball Slam is a  great full-body and multi-joint exercise that increases strength and endurance in the core, and it also builds strength in the legs as you drive the ball back up overhead.

Looking for dynamism and power? The Medicine-Ball Slam is your answer! This movement is a delightful mix of strength, speed, and stamina, working wonders for your core and legs. It’s like a mini-explosion of energy every time you slam!

Proper Form

Stand Strong: Your foundation is crucial. Position yourself with a slight bend in the knees, feeling grounded and balanced

Grasp and Guard: Hold the medicine ball securely, positioning it at chest level. It’s your weapon of choice for this workout.

Sky’s the Limit: With all your might, press the ball overhead. Reach high, aiming to fully extend your arms.

Slam Time: Channel all your energy and powerfully drive the ball straight down to the floor. It’s like an emphatic exclamation point!

Retrieve with Poise: As the ball bounces back, transition into a deep squat. Ensure your chest remains uplifted, your glutes are low, and your head stays up. It’s a blend of agility and strength.

Rise and Repeat: Grab the ball, shoot up, and press it overhead once again. The more explosive you are, the better!

Standing Core Exercise – 4. Torso Rotation with Cable

Muscles Targeted:

While using the cable, the torso rotation hits and sculpts the abs and the obliques.

The Torso Rotation with Cable emphasizes a dynamic twist, particularly tuning the abs and obliques. It’s like putting your core on a swivel for some intense sculpting!

Proper Form

Positioning is Key: Stand sideways to a cable pulley station. The handle should be set around elbow height.

Grip and Guard: With both hands, firmly grasp the cable handle. This is your starting point.

Anchor and Engage: Before you begin, root your feet into the ground and tighten your core muscles. Imagine trying to touch your belly button to your spine.

Twist it Out: Maintaining a controlled motion, pull the cable away from the machine by rotating your shoulders outwards. It’s a dance of strength and grace.

Pause and Reflect: Reach your end range and hold for a beat. Feel that deep burn in your obliques? That’s your muscles carving out definition!

Return Home: Slowly, with control, rotate back to your starting position. That’s one rep down!

Repeat and Switch: Complete your set on one side, then turn around and sculpt the other side.

Standing Core Exercise – 5. Knee Cross Crunch

Muscle engaged:

Crunches without lying down? Yes, please! The Knee Cross Crunch targets the entire core, emphasizing those often-elusive obliques. Plus, with its added balance challenge, it’s an all-rounder that boosts stability.

Proper Form:

Steady Start: Begin in a standing position, knees slightly bent, and arms close to your sides.

Weight Shift: Distribute your body weight onto your left foot. Let your right foot touch the ground lightly with its toes.

Engage and Elevate: Tighten your core muscles. As you do, lift your right knee upwards, directing it towards your left elbow.

Crunch Time: As your right knee rises, twist your torso to the left, bringing your left elbow towards the knee. Try to get them to meet on a diagonal line for that deep oblique engagement.

Steady Return: Gently bring your right foot back to its starting position, focusing on stability and control.

Reps and Sets: Aim for 15 reps on one leg, and then switch. That’s one set. Challenge yourself to complete three full sets.

So, you’ve been hitting the weights for a couple of months now, and feeling that sweet strength building up? Awesome! But guess what? It’s time to kick things up a notch. The road to strength, especially for us runners, is a never-ending, fascinating one, and it’s time for your next adventurous leap.

So, grab your water bottle, tie those laces tight, and let’s dash into a realm where we blend that newfound strength with our undying love for the tracks!

Ready to explore some game-changing strategies to sprint your way into being a stronger, more robust runner?

Let’s dive in, step by step, ensuring every stride we take is not just strong, but also smart and sustainable.

Magnificent Seven

Okay, lean in close because I’m about to spill the beans. If you’re imagining some super-secret, highly-guarded list of strength training exercises, think again! It’s actually the basics that pack the biggest punch. Yup, that’s right!

Ever heard of the “Superb Seven”?

No? Well, let me introduce you: squats, lunges, deadlifts, planks, push-ups, burpees, and shoulder presses. These aren’t just my personal favorites’, but according to a study published in the Journal of Sports Science & Medicine, these exercises have been hailed as incredibly effective for comprehensive strength-building.

Plus, if you’re aiming to up your running game, these seven wonders work magic on a runner’s physique.

When you’re beginning, it’s crucial to focus on quality over quantity. So, for starters, let’s keep it low-key with the reps. Aim for two to three sets of 7 to 12 reps.

And hey, don’t forget to give your muscles a breather! A 90-second to two-minute break between sets should do the trick. The key? Perfect that form! Trust me, a well-executed squat or push-up is worth its weight in gold.

Circuit Training

Imagine merging the muscle-defining perks of resistance training with the heart-pounding benefits of interval training. You get a double whammy: muscle-building and a calorie-torching cardio session all in one!

The beauty of circuit training? Personalization! Want to shed some pounds? Or looking to bulk up? Customize it to your goals. The blend of aerobic and strength exercises is like your favorite smoothie – it’s all about what you put into it. And trust me, the variations are only limited by your creativity!

My Go-to Circuit Training Routine:

Okay, let me share a circuit routine I absolutely swear by. You know what’s fantastic about this? Minimal equipment! Just you, a mat, and some enthusiasm. For those looking to level up, feel free to throw in some weights.

The Routine:

• Run: 400 meters. Feel the wind in your hair!
• Air Squats: 20 reps. Feel every muscle.
• Push-ups: 20 reps. Channel your inner strength.
• Burpees: 20 reps. Burst of energy!
• Forward Lunges: 20 reps. Step it up!
• Plank: Hold that position for a solid minute.

The challenge? Transition between exercises without catching a break. Done with a round? Pat yourself on the back! But hold on, there are two more rounds to go!

Between each round, take a 1-2 minute breather. Trust me; you’ll need it!

Embrace Free Weights

With free weights, the world (or, well, the gym) is your oyster! They allow you to target every muscle group without the dance of switching machines.

Say goodbye to those wasted minutes transitioning between machines. With dumbbells and barbells in hand, you streamline your workout.

And please don’t take my word for it. A study in the Journal of Strength and Conditioning Research found that when folks used free weights instead of machines, they activated more muscles. The result? Yep, better fitness gains.

Free weights are like that strict teacher who ensures everyone performs equally. They make sure your dominant side doesn’t hog all the action. The result? Both sides of your body grow harmoniously, achieving that coveted balance and symmetry.

The Magic of Progressive Overload:

Think of strength training as building a tower, brick by brick. The principle of progressive overload is your blueprint. It’s all about pushing your muscles to work a tad bit harder each time.

To keep gaining strength, either add a smidge more weight or sneak in a few more reps at the same weight. Simple, right?

This isn’t just about lifting weights; it’s a universal truth. Whether you’re a runner, a cyclist, or you swear by those kettlebell swings – the principle stands tall.

Doing the same routine on repeat? Uh-oh! You’re not harnessing the power of progressive overload. Your body craves variety and challenge. Give it what it needs!

Say you’re squatting 100 pounds for ten reps this week. Next week, aim for 12 reps at the same weight or stick with ten reps but bump it up to 105 pounds. The key? Steady and gentle progress.

Drop Sets

Also coined the “multi-poundage system,” drop sets are an innovative way to squeeze every ounce of effort from your muscles. Here’s the breakdown:

Start with a strength exercise at a weight you find challenging. Once you hit that point where you can’t do another rep, reduce (or drop) the weight. But hang on – you’re not done! Dive right back in and churn out more reps. The goal? Push until you hit complete muscle failure.

This method helps you recruit more muscle fibers, translating to quicker and more efficient results. It’s all about tapping into those reserves and pushing past your perceived limits.

My favorite way to implement this? Dumbbells. When you max out on a particular weight, quickly swap to a lighter one and continue your reps. Ensure you maintain that impeccable form (no cheating!).

As with all exercises, listen to your body. Complete muscle failure means pushing your limits, but never at the expense of form or safety.

Pack in Protein

No matter how hard you push yourself in the weight room, if you don’t fill your daily Ever heard the saying, “Abs are made in the kitchen, not the gym”? It’s a nod to the undeniable importance of nutrition. And when we’re talking muscle-building, protein is our MVP. Let’s dive into why:

No matter the sweat and grind in the weight room, your muscles crave protein for repair and growth. It’s like the magic potion that repairs those worn-out tissues after a challenging workout.

Beyond building brawn, protein plays a dual role. It helps you feel satiated, waving goodbye to those pesky hunger pangs. No more unplanned cookie raids!

Aim for about 1-2 grams of protein per pound of your body weight daily. So, for a person weighing 170 pounds, we’re looking at a ballpark of 170 to 340 grams. Intense runner or hitting the weights hard? Your protein needs might tick up.

Consider fueling up with around 10-20 grams of protein before workouts—think of it as priming the muscle-building engine. Quick fact-check: that’s roughly equivalent to a hearty serving of Greek yogurt, not necessarily two glasses of milk. After the sweat session? Refuel with a protein-rich meal or shake within an hour. And don’t forget to pair it with some good carbs to recharge those energy stores!

Lean meats, eggs, fish, and dairy are fantastic sources. Can’t meet your targets through food alone? Supplements can fill that gap, but always prioritize real food first.

Schedule Recovery

So, let’s spill the tea. Last week? I took it slow. Yep, you heard that right. No pounding the pavement with runs or feeling the burn under heavy weights. It was all about serene yoga stretches and leisurely walks. Why, you wonder? Let’s dive into the magic of recovery!

Training gives our muscles a workout, resulting in tiny micro-tears. Don’t freak out! They’re part of the growth process. But here’s the catch: muscles heal and grow stronger during recovery. Think of it as your body’s renovation time.

Continuously pushing without proper rest? It’s a recipe for dips in performance, increased injury risks, and the dreaded burnout.

So what’s the solution? One word – deload. Deload is basically our fancy fitness lingo for intentional recovery. Instead of full-blown rest, it’s about lighter training to give muscles a break without total inactivity.

Here’s my golden rule. After every 4th or 5th intense training week, schedule a recovery week. During this time, if you’re into weights, opt for just 60% of your max and halve your reps.

Not into that? Just take the week off. Reconnect with nature through walks, dive into some soothing yoga, take a swim, or treat yourself to a therapeutic massage.

Should you run after leg day? Find the answer here.

A Runner Upper Body Workout

We know the focus is often on those legs, but let’s not forget the importance of a strong upper body! It improves posture balance and gives you that extra push when sprinting to the finish line.

Here’s an upper body routine tailored just for you, ensuring you’re not just fast but also fabulously toned!

• Frequency: Incorporate this routine 2-3 times a week, ensuring a rest day in between to give those muscles some recovery love.
• Choosing the Right Weight: It’s all about challenge without strain. Opt for weights that make those last two reps of each set feel like “I can barely do this” but still maintain perfect form.

The Workout Breakdown:

Push-ups: The classic!

• Sets: 5
• Reps: 12-15

Dumbbell Bench Press: Sculpt that chest and triceps!

• Sets: 4
• Reps: 10-12

Inverted Rows: Great for those back muscles and biceps.

• Sets: 4
• Reps: 10-12

Dumbbell Hammer Curls: Hello bicep gains!

• Sets: 3
• Reps: 12-15

Shoulder Presses: For those strong, runner-worthy shoulders!

• Sets: 4
• Reps: 12-15

And there you have it! Remember, a balanced runner is a stronger runner. This upper body routine will not only help you look balanced but feel and run balanced, too. Stay strong and keep running!

Here’s your full guide to strength training for runners.

As runners, we’re well aware of the pivotal role nutrition plays in our performance.

We carefully consider our carbohydrates for quick energy and our protein for muscle recovery, but what about dietary fats?

Often misunderstood and unfairly labeled as “bad,” fats are, in fact, indispensable to our well-oiled running machines.

In this article, I’m sharing the full guide to dietary fats for runners. More specifically, I’ll delve into the world of healthy fats, exploring their significance in maintaining energy levels, enhancing endurance, and contributing to our overall well-being.

So, let’s lace up and embark on a journey to discover how the right fats can fuel our running success.

Fat Is Not A Villain

Fats have gotten a bad rap over the years, often being labeled as “bad” and “unhealthy.” But, in reality, dietary fats are an essential part of a balanced diet, especially for runners.

While the scientific terminology can be overwhelming, it’s important to understand the different types of fats and their roles in the body. Saturated fats are those that are solid at room temperature, while unsaturated fats are liquid.

But it’s not just about their physical state; these two categories of fats have very different impacts on our health.

The Good—the Unsaturated Fats

Let’s talk about the good guys in the fat world – the unsaturated fats. Unlike their saturated counterparts, unsaturated fats are the superheroes of the fat world, with a host of health benefits to offer. These fats are chock-full of disease-fighting antioxidants, including vitamin E, which helps reduce bad cholesterol levels, decreasing your risk of cardiovascular disease.

The Many Shades of Good Fats

Now, let’s dive into the many remarkable roles that fats play in your body. It’s not just about calories; it’s about keeping your entire system humming along smoothly:

• Vitamin Transport: Fats act as the body’s personal chauffeur for vitamins A, D, E, and K. They ensure these vitamins get where they’re needed, making sure you get the most out of your nutrients.
• Cellular Function: Fats are like the architects of your cells. They maintain the structural integrity, keeping your cells in tip-top shape.
• Immune System Support: Here’s a secret – fats are your immune system’s best friend. They help keep it strong and ready to defend you from invaders.
• Hormone Harmony: Fats have a knack for playing matchmaker with your hormones, particularly estrogen and testosterone. They ensure these essential hormones are produced in just the right amounts.
• Inflammation Control: Fats can be your body’s peacekeepers, helping to control inflammation. This is crucial for your overall health and comfort.
• Glowing Hair and Skin: Want radiant hair and skin? Thank fats for their role in keeping your locks luscious and your skin glowing.
• Energy Reservoir: Think of your stored fat as a savings account for energy. When you’re active, your body taps into this reserve to keep you going.
• Bodyguard and Insulation: Fats are like your body’s personal bodyguards, protecting and insulating your vital internal organs. They create a protective cushion, ensuring your organs are safe and snug.

Additional resource – Can Running Help Cure Your Hangover?

Monosaturated Fats

Now, let’s take a closer look at monounsaturated fats, often referred to as MUFAs. These fats are like the smooth operators of the unsaturated fat world, and they bring more to the table than just good cholesterol levels.

MUFAs stand out because of their unique structure. They contain a single, double bond, which gives them a fluid quality. This fluidity is not only fantastic for your cholesterol levels but also plays a role in maintaining stable insulin levels.

Studies have sung the praises of MUFAs when it comes to cardiovascular health. Incorporating sources of monounsaturated fats, such as olive oil, canola oil, and the beloved avocado, into your diet can be like giving your heart a protective shield. Research has even shown that they may reduce the risk of cardiovascular disease and stroke.

The Polyunsaturated Fats

Now, let’s dive into the world of polyunsaturated fats, often referred to as PUFAs. These fats are like the dynamic duo of the unsaturated fat universe, packing a powerful punch with their multiple double bonds in their fatty acid chain. But what makes them truly essential are the omega-3s and omega-6s they bring to the table.

PUFAs are your go-to source for those essential omega-3 and omega-6 fatty acids. These nutrients are like the building blocks of optimal body functioning, playing a crucial role in various bodily processes.

When it comes to heart health, PUFAs are the unsung heroes. Studies have shown that incorporating polyunsaturated fats into your diet can work wonders. Not only can they help reduce harmful cholesterol levels, but they also give a boost to the good kind of cholesterol. It’s like they’re handing your heart a protective shield.

You can find PUFAs in a variety of foods. From corn and soybeans to sesame and safflower, they’re sprinkled generously throughout nature’s pantry. Nuts and seeds are also excellent sources of these heart-healthy fats.

Additional resource – A list of ketogenic foods

The Bad—The Saturated Fats

Now, let’s talk about the not-so-good guys in the world of fats –saturated fats. Picture them as the villains of the dietary fats universe, the antagonists clogging up your arteries and increasing your risk of heart disease.

But here’s the good news: you don’t have to let them take center stage. By replacing saturated fats with their unsaturated counterparts, you can lower your bad cholesterol levels and reduce the risk of cardiovascular disease.

So, instead of reaching for that creamy ice cream, consider healthier options like nuts and seeds. Your taste buds may not notice much of a difference, but your heart certainly will.

Keeping an eye on your saturated fat intake is crucial, as recommended by the Dietary Guidelines for Americans. Take a moment to scrutinize food labels and make informed choices. Remember, having a little bit of these bad guys now and then won’t cause too much trouble, but an excess can lead to serious consequences.!

The Ugly—The Trans Fats

Now, let’s dive into the ugly truth about trans fats – the sneaky, silent killers of the food world. These little troublemakers lurk in many of our beloved processed foods, alluring us with their irresistible taste while wreaking havoc on our health. What sets them apart from other fats is that they are entirely human-made and don’t exist naturally in foods.

The process of creating trans fats is like a scene from a food lab Frankenstein experiment. Vegetable oils undergo a chemical transformation called hydrogenation, where hydrogen is added to liquid oils to make them solid and stable at room temperature. This process extends the shelf life of foods, which is why trans fats sneak their way into countless packaged and processed items.

Now, here’s the scary part – studies have shown that trans fats can unleash devastation on our health. Not only do they raise the levels of “bad” LDL cholesterol, but they also lower the levels of “good” HDL cholesterol, a double whammy that increases the risk of heart disease, stroke, and type 2 diabetes.

Sadly, avoiding trans fats can be a tricky task since they pop up in many of the processed foods we adore. You’ll find them in baked goods, lurking in fried foods, hiding in margarine, and even disguising themselves as seemingly innocent snacks like crackers and candy bars.

But here’s a glimmer of hope: in recent years, many food manufacturers have begun removing trans fats from their products. The FDA has taken a stand, banning the use of trans fats in processed foods. This means we’re slowly witnessing a decline in the amount of trans fats in our diets.

Additional resource – Best sources of electrolytes for runners

Healthy Fats Needs In Runners

Here comes the golden question: How much fat should a runner be chowing down on? According to the experts, a good rule of thumb is to aim for about 15 to 25 percent of your daily calorie intake to come from healthy fats.

If your daily calorie intake is around 2800 calories, you’re looking at less than 600 of those calories coming from dietary fats. In simpler terms, that’s about 65 to 75 grams of fat per day.

Now, that might sound like a hefty chunk, but let’s clear something up – not all fats are created equal. As a rule, steer clear of those pesky saturated fats that hang out in animal products and instead cozying up to the likes of nuts, seeds, avocados, and fish.

Note – The rules are different if you’re following a ketogenic diet, which will have you getting more than 70 percent of your calories from healthy fats. This, as you can already tell, runs in the face of traditional running nutrition wisdom. Here’s how to combine keto and running the right way.

The List

Here is a long of fat-rich foods.

• One cup of Brazil nuts = 93 grams
• One cup of whipping, heavy cream = 88 grams
• One cup of whole Filberts (hazelnuts) = 84 grams
• One cup of dry and roasted cashews = 63 grams
• One cup of pistachios = 60 grams
• One cup of walnuts = 62 grams
• One cup of silvered almonds = 53 grams
• One cup of dry, roasted, whole almonds = 47 grams
• One cup of sliced almonds = 45 grams
• One ounce of ghee = 28 grams
• One cup of half & half cream = 27 grams
• One cup of fresh coconut = 27 grams
• One ounce of whole macadamia = 21 grams
• One ounce of pecan = 20 grams
• Two tablespoons of smooth peanut butter = 17 grams
• Two tablespoons of creamy or smooth peanut butter = 16 grams
• One ounce of dry roasted peanuts = 14 grams
• One ounce of pine nuts = 14 grams
• Two tablespoons of reduced fat, peanut butter = 12 grams
• One tablespoon of lard = 12 grams
• One tablespoon of regular butter = 11 grams
• 2 tablespoon of Nutella = 11 grams
• ½ cup of evaporated whole milk = 10 grams
• One cup of whole goat milk = 10 grams
• One ounce of white chocolate = 15 grams
• One tablespoon of almond, hazelnut, walnut, and truffle oils = 13 grams
• One tablespoon of soybean, olive, canola, safflower, corn, and sesame oils = 13 grams
• One ounce of pepperoni = 13 grams
• One ounce of dark; 70%, chocolate = 12 grams
• One ounce of Camembert = 12 grams
• One ounce of Havarti = 11 grams
• One ounce of extra black 82%, chocolate = 10.5 grams
• One ounce of regular cream cheese = 10 grams
• One ounce of Gorgonzola = 10 grams
• One ounce of America, processed, cheese = 9 grams
• One ounce of goat cheese = 9 grams
• One ounce of regular cheddar = 9 grams
• One cup of whole milk = 9 grams
• One tablespoon of whipped butter = 8 grams
• One cup of regular chocolate milk = 8 grams
• One ounce of Danish cheese = 8 grams
• One ounce of Gouda = 8 grams
• One ounce of Edam cheese = 8 grams
• One ounce of Parmesan cheese = 7.3 grams
• One cup of regular yogurt = 7 grams
• One ounce of shelled and cooked peanuts = 7 grams
• One ounce of brie = 7 grams
• One ounce of Feta cheese = 6 grams
• One ounce of whole mike mozzarella = 6 grams
• One ounce of fresh Mozzarella = 5 grams
• One ounce of ground beef = 5 grams
• One ounce of low-fat cheddar = 5 grams
• ½ cup of cottage regular cottage cheese = 5 grams
• One cup of low-fat chocolate milk = 5 grams
• One cup of 2% fat milk = 5 grams
• One cup of low-fat yogurt = 4 grams
• One large egg = 4.5 grams
• One small egg = 3.5 grams
• Two tablespoons of reduced-fat peanut butter = 2.5 grams
• One cup of almond of, low-fat almond milk = 2.5 grams
• ½ cup of 2% low-fat cottage cheese = 2 grams