5 diet tips for runners, your body will thank you
January 17, 2021 · 21:43 hs
The runners (or runners) have a very intense caloric waste, therefore, nutritional needs very different from the sedentary population. They can burn 500 to 1,000 calories in one run, which the body notices and triggers a ravenous appetite. Therefore, those who carry out this activity must know how and when to feed (correctly).
Learn how a runner should eat daily.
Fresh and varied products: a healthy and balanced diet is important to obtain better performance. Likewise, the products that runners consume must be fresh, seasonal and even homemade. Avoid precooked products as they are high in sugar and fat.
The morning runner: the ideal is to have a large breakfast, at least an hour and a half before the race. You can opt for whole grain toast with white cheese, a bowl of oatmeal with fresh fruit, or a little ham and walnuts. As for the night before, have a balanced dinner: fish or chicken or lentils (source of protein) and carbohydrates in the form of steamed vegetables, potatoes or brown rice.
The evening runner: the good thing about training at the last minute is that you have all day to consume the necessary nutrients to fully fill your energy stores. Eat foods that are easy to digest. Eat at least three hours before the race, although before training, you can have a snack (like a handful of nuts).
Feeding tips for runners.
Drink water: hydration is as important as a balanced diet. The water balance is that between the intake and the excretion of fluids. Every day we lose, through the skin, urine, feces and lungs, between 1500 and 3500 mL of water. Therefore, drink water before, during and after training and monitor the color of your urine.
Proportion of carbohydrates, protein and fat in the runner’s plate: If you go for a run at least twice a week, 55-60% of your daily intake should come from complex carbohydrates, such as bread, legumes, cereals and fruit. Avoid high glycemic carbohydrates like sugar and honey. Also, at least 20-25% must be protein to rebuild damaged tissue, either from lentils or lean meat. Unsaturated fats like avocado, nuts, and olive oil should make up 15-20% of your diet, as they work in conjunction with carbohydrates and are essential for energy on long runs.