The nutritionist unveils five supplements that guarantee more performance in the race. See what they are and find out the best way to consume them
If you are a sprinter, you always try to improve your physical performance. Adapting your stride technique, having a frequency in sports and investing in weight training are essential methods for having a better performance in competition. But there are other ways to achieve this as well.
Proper nutrition combined with the use of supplements also helps meet the needs of the sport and make a difference in performance. “Especially for long distance athletes, who suffer from increased physical wear, supplements are important keep up with the test, reduce wear and enable the good recovery of the body “, comments Nataniel Viuniski, nutritionist, master of nutrition and nutrition.
The specialist reveals which nutrients and supplements are ideal for runners and explains the best way to consume them. Watch:
Carbohydrate
Carbohydrates are essential for improving running performance, as they are the fastest source of energy for the body to keep muscles active and also allow you to give more intensity to your steps. “The availability of carbohydrates in the body is directly related to the athlete’s performance. Without sufficient carbohydrates, the athlete’s perception of effort and fatigue increases,” says the nutritionist.
The American College of Sports Medicine, a reference body in sports medicine, recommends the consumption of carbohydrates based on the athlete’s weight, training level and activity time. It is best to consult a specialist to plan your diet.
Caffeine
According to the review of 40 studies, caffeine actually contributes to reducing the perception of physical exertion. Therefore, it allows the athlete to stay active longer. To enjoy its benefits, it is important to consume it correctly and without overdoing it, as evidenced by the doctor.
“For the performance-seeking athlete, it is a priority to ensure good carbohydrate stores for increased energy and then use moderate doses of caffeine for extra stimulation. Without carbohydrates, energy stores are depleted quickly and the effect can be the opposite, “warns Nathanael. Additionally, excessive caffeine consumption can lead to rapid heartbeat, hypertension, and even contribute to dehydration in people who are more sensitive to the substance.
The National Health Surveillance Agency (Anvisa) recommends a maximum daily consumption of 400 mg of caffeine. However, this dose can be high for some people. Therefore, the ideal is to test the consumption of the substance 30 minutes before the most intense workouts to evaluate its effect on the body and performance.
whey protein
One of the roles of proteins is to build and repair various tissues in the body. Therefore, its consumption contributes to the gain and maintenance of muscles that are scaled by physical exercise, such as running. In this sense, protein supplements such as Whey Protein are great allies for their practicality and versatility.
“Studies show that proteins are best used when included in the different meals of the day. Therefore, in addition to lunch and dinner, it is also important to include them in snacks”, explains the nutritionist. According to the guidelines of the American College of Sports Medicine, the recommended amount of protein can vary between 1.2 and 2.0 grams per kg of body weight per day. This calculation must be done by a nutritionist.
glutamine
Glutamine is an immune system supporting amino acid, especially after periods of more intense exercise and extra support for muscle repair. Therefore, it is also one of the recommended supplements for runners. The nutritionist recommends a daily intake of 5 grams of the powder supplement (diluted in water, juices or vitamins) or in capsules.
isotonic
Since they have the same plasma osmolality, isotonic drinks quickly replace the minerals and carbohydrates consumed during exercise. They are suitable for training over an hour.
“After an hour of activity, it is advisable to consume 200 ml of isotonic every 30 minutes. During the first hour of activity, water is sufficient. At the end of the practice, the athlete can also check the weight lost compared to that of the beginning and compensate for the difference with an isotonic in the following hours. For example, if you are lighter than 500g, you should replace 500ml for a good recovery “, concludes the doctor.
Source: Nataniel Viuniski, nutritionist, master in nutrition and nutrition, member of the Advisory Board of Herbalife Nutrition do Brasil.
Source: Terra
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