According to a professional, betting on a good diet for road running is the secret to having more energy for the activity
It’s no news that road racing is gaining more and more fans, whether they are athletes or simply people looking for a healthier life.
The fact is, the longer the test, the greater the requirement for preparation, both physical and mental, including, of course, food.
According to nutritionist Cris Coelho, from São Paulo, taking care of what you eat both before and after training is essential.
“With training and competitions, especially when they start to get more intense, there is an increase in the production of free radicals and inflammatory markers, which contribute to muscle fatigue, a decrease in lean body mass and joint pain,” he points out.
And he continues: “To minimize these effects, it is necessary to focus on an assertive diet and think not only about the result, but about the importance of maintaining a healthy pace, because, after all, participating in the race is already a victory”. .
For this reason, the professional has indicated some tips to be used daily by those who practice street running. Look down:
5 nutritional tips for running
Have a good pre-workout
“The supply of muscle and liver cells is the proposition for this period. Therefore, foods such as cassava, sweet potatoes, whole grains, such as oatmeal and brown rice, should be part of the meals throughout the day, especially before the workout, up to two hours before starting the activity,” says Cris.
It moisturizes the body well
Hydration is very important before, during and after your practice as your cells use water all the time.
According to the nutrilogist, however, hydration occurs frequently, and not by volume of intake. Therefore, each person should keep in mind that it is necessary to start the activities already with the ingestion of 500 ml of water, two hours before the start of the activities, and to hydrate every 15-20 minutes, with small volumes.
“In the end, it is recommended to replenish 50% of the total eliminated, i.e. if the individual weighed 1kg less after training or competition, the volume to be replenished should be 1.5 liters of water within 6 hours after the end,” he explains.
“As regards the use of isotonic drinks, there is a recommendation for specific cases, depending on the physical condition, the training time and the type of climate, as these drinks are rich in sodium and K potassium, minerals which , in some cases, they may need to be replaced “, complete.
Consume iron before your road run
Cris explains that there is an increase in muscle oxygen consumption during exercise and, therefore, iron, a mineral found in meat, poultry, fish, egg yolks, beans and green vegetables, must be present in the previous diet .
“The more iron we provide to the body, the more we’ll leave hemoglobin — the part of the cell that carries out oxygen exchange — functioning well,” she says.
Instead, there are substances such as natural nitrates, present in beets, which are transformed into nitric oxide and help “save” the oxygen used during exercise, as the cardiorespiratory system benefits from this substance and requires less work to take oxygen to the muscles during exercise. So bet on these foods.
Put the protein on the plate
Protein works from muscle recovery and bone mass, synthesis of body hormones that balance physiology, synthesis of defense cells to enzymes that affect metabolism.
«The consumption value of this nutrient is individual, and can vary from 1 to 3 g per kilo of the person, distributed in meals throughout the day, based on weight, physiology and type of training», explains the nutrologist .
“There are plans for omnivores and vegans that include both the meat, dairy and egg groups as well as the bean groups, where the emphasis is on good quality peas, chickpeas and soybeans and the need to supplement with oilseeds. chestnuts and seeds such as flaxseed, chia, sunflower and pumpkin seeds”.
Also eat anti-inflammatory foods
“The wear and tear caused to tissues and cells by bouts of training needs to be controlled by foods that contain substances with anti-inflammatory properties, which play a role in muscle recovery,” says Cris.
Some examples are:
- Ginger;
- Turmeric;
- Fish rich in omega 3;
- Chia seeds;
- Extra virgin olive oil.
“Both the gingerol found in ginger and the omega 3s in fish, chia and extra virgin olive oil help control muscle soreness,” she adds.
Add antioxidant foods
According to the professional, antioxidant foods, such as fruits rich in vitamin C, and phytochemicals, such as anthocyanins and flavonoids, present in purple and red fruits such as jabuticaba, blueberry, strawberry, blackberry, cherry and raspberry, they neutralize the effects of the radicals generated by physical effort and contribute to the improvement of the immune system, thus allowing an increase in performance.
What to avoid in road running food
To ensure performance during training and on race day, it is recommended to avoid alcoholic beverages, sweets concentrated in sugar, preparations high in fat, such as fried foods, and foods that irritate the gastrointestinal tract, such as peppers.
“Excess alcohol, sugar and fat drives the body into a pro-inflammatory state, impairing performance, hydration and even concentration,” Cris points out.
“Excess pepper and spices irritate the lining of both the stomach and intestines, impairing food digestion and possibly impairing intestinal functioning, with poor digestion and absorption,” he concludes.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
