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Running is one of the most popular areas of physical activity. How to eat right to achieve the desired results and get the most out of your regimen? In addition to general recommendations – do not eat fried, fatty, flour and confectionery products, eat fractionally and do not gorge on at night, there are rules for runners.
Correct breakfast
Even if your run is not in the morning, breakfast should be hearty and nutritious to keep you energized for the day. A good breakfast will ensure that your appetite throughout the day will be easier to control and not consume extra calories. An ideal breakfast for an athlete is protein: eggs, cottage cheese, meat. Also for physical activity, a good option 0 is long-term carbohydrates: cereals, whole grain bread and fruits.
Drinking regime
Each person should observe the drinking regime. During physical activity, fluid loss occurs, and therefore it is extremely important to replenish it. The norm of drinking water per day is up to 2 liters, this is in addition to juices, tea, broths.
It is better not to drink 30 minutes before the start of the workout in order to reduce the load on the heart, liver, kidneys, and blood vessels. Half an hour before running, you can drink 200 milliliters of liquid. During training, you should drink at will, in small sips.
Meals by the hour
Eating by the hour is one of the eating habits that runners need. You can’t eat 1,5 hours before running and at least 30-40 minutes after it. Breakfast, lunch and dinner should be at the same time in order for the body to tune in to a certain regime. Over time, snacks between meals will disappear.
Carbohydrates before training
Carbohydrates will provide energy for the duration of the race, which will make the athlete more enduring. You should eat carbohydrate foods one and a half hours before training. This is a great excuse to eat a chocolate bar, dried fruit, nuts, honey, durum pasta, brown rice, yogurt with rice balls, and so on. If the goal of running is to lose extra pounds, then you should exclude legumes, grains, eggplants, potatoes, radishes, mushrooms, cabbage, spinach, fatty meats, fried foods.
Nutrition after exercise
After a workout, I especially want to eat, because a lot of calories are expended. You cannot eat immediately after running, but you can drink a glass of water or juice. Close the carbohydrate window after 40 minutes. The body replaces glycogen stores in the body after and during exercise. If you do not eat, then he will do it at the expense of proteins – and this is the condition of the athlete’s muscles. Eat a banana or porridge with milk, nuts and fruits.
Be healthy!