Why is nutrition so important to a runner?

Posted 2 years ago in GAMING.

For this reason, your daily diet is so important for a 메이저사이트 what you consume during

Why is nutrition so important to a runner?

Many runners train hard, but completely forget the importance of nutrition.

Running is an intense, repetitive, high-impact activity that puts your whole body to the test.

Your limbs must work with each stride to stabilize you and move you forward steadily. In order for your body to do this, it needs many nutrients that must be supplied from your daily diet, and for this reason, we will help you to value their importance below.

The pre-running nutrition

To run, your body needs energy and to obtain it, your body mainly uses two energy substrates : fat and carbohydrates.

These energy substrates enter your body through the food and drinks you consume; and so that you always have energy available to carry out your daily activities, your body stores reserves that it can use when needed.

For this reason, your daily diet is so important for a 메이저사이트 what you consume during the day is what will give you the energy to carry out your daily and physical activities.

In the hours before running , the main nutritional objective of any runner should be to give the body the necessary fuel to be able to face physical activity.

However, this does not mean that you should increase your food consumption in the hours before your training sessions or races, since you should carry out a complete analysis of how your day has been developing.

That is, if you have had a poor diet during the day and you have to train hard,

It may be advisable to reinforce your diet in the previous hours.

Conversely, if you've been eating nutrient dense foods all day, but haven't been able to eat anything for 2-3 hours before a workout, it shouldn't be a cause for concern. The objective of the food you consume  during physical activity will be to provide the necessary nutrients to delay the depletion of the fuel stored in our body and provide the necessary fluids to compensate for those that we lose when perspiring.

In other words, the goal will be to try to keep our body at certain levels of balance, in order to avoid having to stop or considerably reduce our sports performance.

 

At this stage, the liquids you drink will be key,  as they will help you stay hydrated and counteract the effects of electrolyte loss (although this does not mean that you should drink in excess)

Without a doubt, the stars at this stage are usually sports drinks and energy gels and gummies .

The former usually collaborate by providing electrolytes and carbohydrates , and the latter mainly carbohydrates (although it depends on the variety you consume).

However, these are not the only alternatives available , fruits, homemade drinks, nuts and raisins, are also often widely used and recommended.

After running

At the end of the run, our nutritional goals should be to promote muscle recovery , re-fuel (glycogen), and replenish fluids lost during training.

The way to incorporate them will be through liquid and solid foods , which will constitute the most important meal for a runner.

During the first  60 minutes after exercise  (especially between the first 15/30 minutes), there is a period known as "  the window ", where the muscles convert carbohydrates into glycogen up to three times faster than at other times, so eating them at this time will help you have the energy for an upcoming workout.

However, not only carbohydrates are important, since proteins

Will be decisive in order to quickly begin to rebuild damaged muscle fibers, so they must also be included. Unfortunately, activities such as stretching , showering or having to travel home again can ruin this excellent time to give our bodies the nutrients they need to recover more quickly.

For this reason, and in order not to let the "window" close, you should look for alternatives that allow the most important meal of a runner to be eaten at the right time.

For this reason, a good option to save time is to consume sports drinks  (plus some source of protein) immediately after training or if you like more natural options, drink a refreshing shake that contains carbohydrates and proteins.

 

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