Performing a new physical activity motivates to make changes and improve diet or daily habits to achieve new goals. Starting to run with a balanced diet is an effective strategy to achieve physical and mental wellness goals and achieve a healthy lifestyle, and in this sense, walking, jogging or running regularly is presented as an accessible and effective physical activity.

Complementing this practice with a balanced diet is key, as paying full attention and being aware of what we are doing at each moment can also have a positive impact on our lives in all areas. To align the objectives of both a balanced diet and the start of a sporting activity, Mindful Eating can help as a transformative habit.

Pre-Run Nutritional Planning

Before going out for a run, make sure you have consumed foods that are rich in carbohydrates, protein and healthy fats. Carbohydrates provide needed energy, protein aids in muscle recovery and healthy fats contribute to a sustained release of energy. For example, Mini Tostados with avocado and egg; a bowl of oatmeal, fruit and yogurt or some Canastitas de Pan Cero Cero Bimbo®, with mushrooms, tomato and egg.

Adequate Hydration

Staying hydrated is crucial for both running and a balanced diet. Before, during and after running, make sure you consume enough fluids. Water is essential for proper body functioning and contributes to digestion, nutrient absorption and temperature regulation.

Mindful Eating

Conscious eating is already a common practice that helps to manage emotions, reactions, attitudes and thoughts; where what is sought is to raise awareness to follow intake patterns with curiosity and acceptance, being aware of how we make decisions about what foods to eat, how and when. When you go to train, make sure to include a wide variety of foods in your diet, as runners need an adequate mix of nutrients, vitamins and minerals, so you can learn to eat in awareness to follow patterns of intake with curiosity and acceptance.

Post-Running Nutritional Snacks

After a training session the body needs nutrients to recover. Opt for healthy and balanced snacks that include protein and carbohydrates.

Listen to your body:

Pay attention to your body's signals. If you feel hungry, eat, but opt for healthy choices; if you experience fatigue, you may need to adjust the amount or type of food you eat. Connecting with your body's needs is critical for sustainable performance. With these 5 tips you will be able to maintain a balanced diet while meeting your training goals.

By combining running with a balanced diet and mindful approach to eating, you'll not only begin a journey to physical wellness, but you'll also cultivate habits that will stick with you for the long haul.

Mindfulness in your food choices not only benefits your health, but also connects you more deeply with yourself and the world around you, while continuing to reach your training goals.