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Nutrition for Runners


Nutrition for Runners


Runners need the high level of nutrition. This nutrition must be able to fill a runner’s need for energy, body development, and metabolism. What differentiates amateur and professional runners is their nutrition and food intake. So, if you want to compete, adapt your diet to your physical and exercise needs.


Running in training and in competitions do not have a lot of differences, so what you need to eat for both activities are also similar. Here are some ways to manage your nutrition for every phase of your running activity:




A couple of hours before you start your exercise, consume a lot of energy source at about one full plate. Good energy food consists of complex carbohydrates, such as brown rice, corn, and potatoes. Provide additions from fiber sources like vegetables and fruits for vitamins. Consuming antioxidant-rich fruit in the morning will also freshen up your body and will improve your running stamina. Do not forget to hydrate by consuming at least 400 ml of water after you eat. You can also drink water a couple of minutes before a run but in the smaller portion. Reduce your protein and sugary food intake before your exercise because this can hurt your performance, either for training or for competition. You must run at least three hours after taking up this nutrition. If you are late for your exercise, then add some more carbohydrates at least an hour before you run.


During exercise


For every one hour of exercise, make sure that you fill your body with enough energy by consuming between 30 and 50 grams of carbohydrates. Good carbohydrates come from whole grain food. They are very easy to digest and they will supply energy for a long reach between eight and 10 kilometers in an hour by running. So, if you still have not reached that distance, there is no need to rest to eat during your exercise. To re-hydrate, drink a water every 15 or 20 minutes. It is advised for you to drink isotonic water, which has the same composition as your body fluid. If you only drink whitewater, you will feel tired because you do not consume enough mineral salt for your metabolism

After exercise


Once you have finished, quickly eat to accelerate your recovery and to reduce any chance of an injury. Eat between 10 and 20 grams of proteins along with between 20 and 50 grams of carbohydrates in accordance to your exercise intensity. Always prepare your post-run food before you begin your running exercise.


Do you want to reach your full potential as a runner? Do you want to feel strong and energized during and after your run?


Proper nutrition I vital to your success as a runner. Don’t neglect these basic guidelines:


1.WATER – Make sure that you are remaining hydrated throughout the day. The minimal water requirement for the average person is 64oz. Jamie, a pro marathon runner, recommends at least 80oz for runners. Plan to drink during your run if you are running longer than 30 minutes. if you are running longer than an hour you will need to replace electrolytes and some carbohydrates too, so consider a sports drink for your long runs. Headaches, fatigue, and dizziness may be signs of dehydration

2.MACRONUTRIENTS – Be mindful of your carbohydrate, protein and fat intake. The quality of these macronutrients will directly affect the quality of your running. Carbohydrates are your fuel source. You need to have adequate fuel before you run and then you need to replenish these fuel stores post run too. Choose complex carbohydrates like pasta, potatoes or rice. Limit fiber in your meals leading up to your run to avoid gastrointestinal distress. Adequate protein is essential for recovery and repair. I recommend at least 70g daily. Whey, legumes, and fish. Remember to include protein in your post-run meal. Runners can follow a low-fat diet, but be sure to include sources of omega fatty acids. Good fats include nuts, avocado, olive oil, and salmon.

3.MICRONUTRIENTS – We all know that we should take a daily multivitamin and mineral supplement, but as a runner this is non-negotiable. Runners have greater nutritional needs than the average person. In fact, runners need to take supplementation more seriously. When you run you lose minerals through sweat so supplement calcium, magnesium, iron, etc accordingly. Your body is also working hard to repair and build tissue so additional vitamins are needed to help these processes. As research continues to highlight the roles and benefits of various antioxidants, be mindful variety and fruits and vegetables every day. Runners benefit especially from all berries and also the superfruits because of their anti-inflammatory properties.


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