The professional indicates what is advisable to consume before, during or after the run to have more energy during the activity
Although it is an important factor, being physically fit is not enough to become a good runner. Investing in the right diet is essential for have more power in the race and optimize business performance.
It is a fact that given the numerous health benefits offered, this modality is gaining more and more followers. Its benefits include, for example, improved cardiovascular health, muscular endurance and mental health.
A recent study published by Neuroscience News even confirmed that aerobic exercise, such as running, increases levels of serotonin, dopamine and norepinephrine, chemicals that regulate mood. It also helps promote better sleep, reduce stress hormones, and increase brain function.
To obtain these benefits, however, it is necessary to dedicate yourself to good physical shape and, obviously, focus on a balanced and effective diet, regardless of the distance or duration of the trip.
Second Dana Ryan, director of sports performance, nutrition and education and chair of the Herbalife Fitness Advisory Board, recommends runners consume carbohydrates, proteins and fluids to stay hydrated. But how much and when should they eat and drink? Next, the professional shares the guidelines.
Nutritional tips to have more energy while running
Start with the basics
Whether you’re a marathon runner or preparing for your first miles, a good diet is the foundation for great performance. Fruits, vegetables, lean proteins, healthy fats and quality carbohydrates are essential.
Pre-workout strengthening
As you get closer to the run, focus on fluids. About an hour or two before your workout, drink a protein shake that includes carbohydrates. Protein helps your brain and body function by providing a boost of energy, while carbohydrates keep you moving. “In the first 30 minutes of running, a good option is pre-workout drinks that contain caffeine and nitric oxide precursors. Avoid fiber and fat before training, as they are difficult to digest,” comments Ryan.
Hydrate
Adequate hydration is essential before, during and after training and is essential not only for overall body functions, but also for improving performance and preventing dehydration while running. Runners must take care to maintain fluid balance in the body, as fluids provide nutrients for almost all functions. It also helps limit changes in body temperature. Water alone is excellent for hydration. Water with electrolytes takes it to the next level.
Consume carbohydrates
Despite being taboo for many dieters, carbohydrates are essential to the performance of runners and athletes performing other high-intensity workouts. If you’ve ever run out of energy or felt exhausted during a workout, it might be because you were low on carbs. “Body fatigue is due to depletion of carbohydrate stores and dehydration due to loss of water and electrolytes through sweat, both of which impair sports performance,” explains Ryan. Therefore, while running, it is crucial to replenish what your body is losing. For every hour of running, consume approximately 30-60 grams of carbohydrates through a sports drink.
Finish with the proteins
Immediately after completing a run, consume protein. Within 30 minutes of your workout, eat 20 to 40 grams of high-quality protein, regardless of the length of your run. For longer runs, add some carbs to get closer to a 3:1 carb-to-protein ratio. “Protein after a run helps your muscles repair and recover. Its amino acids help you build lean mass, which is exactly what you need,” comments Dana.
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.
