Mexican diet plan for runners
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Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Black beans
Avocado
Corn tortillas
Chicken breast
Quinoa
Sweet potatoes
Spinach
Eggs
Almonds
Greek yogurt
Salmon
Brown rice
Tomatoes
Chia seeds
Lime
Mango
Jicama
Papaya
Oats
Kale
Carrots
Beef sirloin
Jalapeños
Bell peppers
Cottage cheese
Cilantro
Onion
Garlic
Pineapple
Cucumber
Coconut water
Peanut butter
Blueberries
Diet plan overview
The mexican diet plan for runners is tailored to support the high energy demands of running with nutrient-rich, endurance-boosting foods. It incorporates complex carbohydrates for sustained energy, found in dishes like enchiladas with whole grain tortillas and hearty bean soups. Protein sources such as lean beef and chicken are also emphasized to aid in muscle recovery and growth.
Hydration is key, with a focus on beverages that replenish electrolytes, like agua frescas made with natural fruit juices. This diet ensures that runners have the fuel they need to perform at their best, with flavors that make every meal a reward for hard work.
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Foods to eat
Complex Carbohydrates: Energy bars made with oats and fruits, providing long-lasting energy for running.
Lean Proteins: Chicken fajitas and shrimp tacos, essential for muscle repair and growth.
Electrolyte-Rich Foods: Freshly squeezed lime juice and coconut water, vital for hydration and electrolyte balance.
Iron-Rich Foods: Spinach enchiladas and beef taquitos, important for oxygen transport during long runs.
Healthy Fats: Guacamole and nuts, providing sustained energy and reducing inflammation.
✅ Tip
Foods not to eat
Heavy Cream Sauces: Nachos with creamy sauces and cheese-heavy dishes, which can cause digestive issues during runs.
Deep-Fried Foods: Fried fish tacos and churros, which are high in unhealthy fats and slow down digestion.
High-Fiber Foods Pre-Run: Whole beans and heavy salads, which can cause gastrointestinal discomfort during exercise.
Simple Sugars: Sugar-laden desserts and sodas, which can lead to energy spikes and crashes.
Excessively Salty Snacks: Salted chips and cured meats, which can lead to dehydration and imbalanced electrolytes.
Main benefits
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📊 Nearly three-quarters of Americans are cutting back on sugar (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Greek yogurt with blueberries and chia seeds
- Lunch:Chicken breast, quinoa, and spinach salad with lime dressing
- Dinner:Grilled salmon, sweet potatoes, and steamed kale
- Snack:Pineapple and jicama slices
Day 2
- Breakfast:Oatmeal topped with mango and almonds
- Lunch:Beef sirloin, brown rice, and bell peppers stir-fry
- Dinner:Black beans, corn tortillas, avocado, and tomato salsa
- Snack:Cottage cheese with cucumber slices
Day 3
- Breakfast:Scrambled eggs with spinach and jalapeños
- Lunch:Salmon, quinoa, and kale salad
- Dinner:Chicken breast, sweet potatoes, and steamed carrots
- Snack:Papaya and coconut water
Day 4
- Breakfast:Greek yogurt with pineapple and chia seeds
- Lunch:Beef sirloin, brown rice, and sautéed onions and bell peppers
- Dinner:Black beans, corn tortillas, and avocado with lime
- Snack:Mango and almonds
Day 5
- Breakfast:Oatmeal with blueberries and peanut butter
- Lunch:Grilled chicken breast, quinoa, and cucumber salad
- Dinner:Salmon, sweet potatoes, and spinach
- Snack:Cottage cheese with carrot sticks
Day 6
- Breakfast:Scrambled eggs with kale and tomatoes
- Lunch:Beef sirloin, brown rice, and steamed carrots
- Dinner:Black beans, corn tortillas, avocado, and cilantro salsa
- Snack:Papaya and coconut water
Day 7
- Breakfast:Greek yogurt with mango and chia seeds
- Lunch:Grilled chicken breast, quinoa, and kale salad
- Dinner:Salmon, sweet potatoes, and steamed spinach
- Snack:Pineapple and jicama slices
Want to learn more?
⚠️ Keep in mind
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Carnivore diet plan for beginners
The following carnivore beginner’s plan is especially intended for those who are new to the carnivore way of life. It begins by eating only meat instead of animal-based foods. Just after a few weeks or so, start introducing other types of food, such as fish, poultry, and organ meat. No complicated steps involved - learn the basics of meat preparation and accommodate a new food pattern.
Listonic team
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