Proper nutrition for runners

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Runners need a high level of nutrition. This nutrition must be able to satisfy a runner’s need for energy, body development and metabolism. What differentiates amateur runners from professionals is their nutrition and dietary intake. So if you want to compete, adapt your diet to your physical and exercise needs.

Running in training and in competitions does not have many differences, so what you need to eat for both activities is also similar. Here are some ways to manage your nutrition for each phase of your running activity:

Pre-exercise

A couple of hours before starting your exercise, consume plenty of energy in about a full plate. Good energy foods consist of complex carbohydrates, such as brown rice, corn, and potatoes. Provide additions of fiber sources such as vegetables and fruits for vitamins. Eating antioxidant-rich fruits in the morning will also refresh your body and improve your running endurance. Do not forget to hydrate yourself by consuming at least 400 ml of water after eating. You can also drink water a couple of minutes before running, but in smaller portions. Reduce your intake of protein and sugary foods before exercising as this can affect your performance, whether for training or competition. You should run for at least three hours after taking this nutrition. If you are late for your exercise, add more carbohydrates at least an hour before your run.

During exercise

For every hour of exercise, be sure to fill your body with enough energy by consuming between 30 and 50 grams of carbohydrates. Good carbohydrates come from whole foods. They are very easy to digest and will provide energy for a long period after consumption. An average person should be able to reach between five and 10 kilometers in an hour running. So if you haven’t reached that distance yet, you don’t need to rest to eat during your exercise. To rehydrate, drink a water every 15 to 20 minutes. It is advisable to drink isotonic water, which has the same composition as the body fluid. If you only drink white water, you will feel tired because you do not consume enough mineral salt for your metabolism.

After exercise

Once you’re done, eat quickly to speed up your recovery and reduce any chance of injury. Consume between 10 and 20 grams of protein along with between 20 and 50 grams of carbohydrates according to the intensity of your exercise. Always prepare your post-run food before starting your running exercise.

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