Health Fitness

Proper nutrition for runners

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

Running in training and competition does not have much difference, so what you need to eat for both activities is also similar. Here are some ways to manage your nutrition for each phase of your running activity:

pre-exercise

A couple of hours before you start your exercise, consume a large amount of energy source in about a full plate. Good energy foods consist of complex carbohydrates, such as brown rice, corn, and potatoes. Provide additions of fiber sources such as vegetables and fruits for vitamins. Eating antioxidant-rich fruit in the morning will also refresh your body and improve your running stamina. Do not forget to hydrate yourself by consuming at least 400 ml of water after eating. You can also drink water a couple of minutes before running, but in smaller portions. Reduce your intake of protein and sugary foods before exercising because this can impair your performance, whether training or competing. You should run at least three hours after taking this nutrition. If you’re late for your workout, add more carbs at least an hour before your run.

during exercise

For every hour of exercise, make sure you fill your body with enough energy by consuming between 30 and 50 grams of carbohydrates. Good carbs come from whole foods. They are very easy to digest and will provide energy for a long period after consumption. The average person should be able to run 8 to 10 kilometers in an hour. So, if you haven’t reached that distance yet, you don’t need to take a break to eat during your workout. To rehydrate yourself, drink a water every 15 or 20 minutes. It is recommended to drink isotonic water, which has the same composition as your body fluid. If you only drink white water, you will feel tired because you don’t consume enough mineral salt for your metabolism.

after exercise

Once you’re done, eat quickly to speed your recovery and reduce any chance of injury. Eat between 10 and 20 grams of protein along with between 20 and 50 grams of carbohydrates depending on the intensity of your exercise. Always prepare your post-run meal before beginning your running workout.