Diet for runners

Running is one of the activities that requires the most energy, if we compare it with other sports… so nutrition is vital. The way to replenish the energy consumed after running, as well as the way to feed ourselves before a race… are of vital importance. Proper nutrition is decisive in performance in a competition… it can make us improve our mark or, on the contrary, lose positions. But food can even help us prevent injuries. Whether you practice running as a hobby and to stay in shape… or if you compete in a more serious way… keep in mind the diet for runners .

A runner will be able to exploit his full potential. only if he has an adequate reserve of muscular energy. The most important thing to keep in mind is that there is no single diet designed for runners. There is no mathematical rule… what they must follow is a balanced diet. These are the groups of nutrients that you should bet on… each one in its proper measure:

Proteins:

Proteins should represent between 10 and 15% of a 메이저사이트 daily calories. They are present in eggs, milk, legumes, fish and meat. You have to eat eggs every week, fish and white meat, and in moderation, but also present in the runner’s diet, red meat. Proteins play an essential role after training and especially after the race.

Carbohydrates:

Carbohydrates should account for between 55 and 60% of the total energy value of the diet. In this section you have to take whole grains, bread, pasta, nuts, legumes; also fresh fruit and vegetables, which are also . For a runner it is important to take carbohydrates and sugars… but be careful, don’t get confused… you have to avoid refined sugars: cakes, cookies and other sweets, with too many calories and fat.

Fats:

Fats are fundamental in the diet of an athlete in general, and of a runner in particular. They provide energy and are a fundamental part of the structure of our cells. Now, this does not mean that the runner can give free rein to any meal, however greasy… The consumption of saturated fats… those contained in butter, milk and animal fats, should be limited. Instead, you have to bet on unsaturated fats, which are present in olive oil and other vegetable oils, in fish and in nuts. In total, fats should represent around 25 or 30% of the total of the runner’s usual diet.

Water:

Hydration for an athlete is essential. If the human body is around 60% water… the runner must always maintain that percentage, both during the competition and before and after.

Before the competition:

To be well hydrated on the day of the competition… drink plenty of fluids the days before.

The days before a competition, let’s say the week immediately before… are key to achieving a perfect nutritional state that, when the day of the race arrives, allows us to face the competition without problems. These days are key to reaching D-day hydrated and with good glycogen stores. As the week progresses, reduce your fat intake (without ever eliminating it) and increase carbohydrates.

During the competition:

The same day of the competition you must eat a meal rich in carbohydrates… always easily digestible and always three hours before the competition. To ensure optimal hydration during competition… when it comes to long races, like a marathon… drink plenty of fluids just before you start. In fact, it’s a good idea to start with a stomach full of fluids. You can also drink sugary drinks during the race.

After the competition:

Immediately after a race, especially if it is a long race, what you have to do is to recover all the lost fluids… that is, hydrate yourself. Drink water, of course, but also some isotonic drinks and sugary drinks. After a while, at least an hour, it’s time to replenish energy: the ideal is to take carbohydrates, but also proteins. Muscles are fundamentally protein… so you need to take protein after the race to help our muscles recover.

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