If your favorite training is running, you should know what you can eat to perform better. Let's see!
Running is an exercise that is in vogue for several reasons, among them the well-being it generates, and that you can do it how and when you want without needing a gym. The truth is that amateurism also requires certain care, since, lacking adequate training and preparation, occasional runners are more prone to injury and need a good recovery to be able to sustain the activity. So choosing what to eat before and after physical activity is key.
Before running: light and nutritious
It's known that on an empty stomach the body has less energy, food intake should take place an hour and a half before the activity. And if it is about heavy meals, with high-fat content, it is necessary to increase that period to about three hours.
Time is one of the factors to consider, the other is what you eat. It is suggested to include liquids, carbohydrates, and low-fat proteins.
In breakfasts and snacks, some examples of this combination would be tea, yogurt with granola and sliced fruit; coffee, tangerine and a natural ham sandwich, and chocolate with vanilla. The amount depends on the needs of each person and the training of the day, a 30 km distance is not the same as a regenerative jog of 30 minutes.
After running: carbohydrates
After exercise, the body can also benefit from choosing the right foods. In the post-running stage, it is essential to include hydrates, to recharge energy, proteins, to repair muscle cells, and fluids, to rehydrate.
To determine how much time to allow between exercise and food intake, whether it was an intense training session or then there is another training shift, the nutritional recovery must be more aggressive: not allowing too much time to eat and respecting a good amount of hydrates.
Are proteins really necessary?
Protein is said to increase muscle tone, but is it really necessary? An athlete always requires more protein than a sedentary person, but that extra amount can be perfectly covered with food. They must be present in all meals, but without overdoing it so as not to take up space for carbohydrates. Taking protein supplements has no effect on muscle strength and growth.