Running is a sport on the rise. It has a legion of followers, concerned with maximum performance. This is where equipment becomes important, the best shirts, technical jackets and accessories such as carrier belts or socks. Another aspect that focuses interest is a good diet for 메이저사이트, basic to go further and do it faster.
Fitness nutrition , ingested in adequate quantity and form, is one of the pillars of practicing sports. If you are a runner, you should know the foods that enhance your activity and how much to eat to maximize performance.
When your body needs to draw on energy reserves, it uses the molecule ATP , which stands for Adenosine Tri-Phosphate. The reserves of this molecule are scarce when you intend to make a race. Once finished, the body decides to use the rest of the nutrients available in your body, such as fats and carbohydrates.
Protein rich foods
When running, your muscles need to generate ATP through the mixture of fats and carbohydrates. Protein – rich foods help increase the reserves eliminated in training sessions. If sports practice is constant or daily, your body needs more time to recover and proteins are essential.
Although maintaining the balance between exercise and fitness nutrition may seem difficult, we are sure that you know the basic keys to do it in an orderly manner. According to the 42krunning recommendation, plenty of fruit should be part of the daily plan, as it is a source of fiber , minerals , and vitamins .
Proteins from milk, fish, chicken and red meat are the best that the human body can use. As for carbohydrates, rice and pasta are essential. It is also key to put aside the consumption of fried foods.
Optimal amounts of carbohydrates, proteins and fats
As carbohydrates are the main source of energy and, at the same time, the one that runs out the fastest, their predominance in the diet for runners is vital . It is recommended to eat between 5 and 10 grams of carbohydrates per kilo of weight, depending on the phase of training .
If the carbohydrate intake is adequate, the protein level can be reduced to between 1.2 and 1.4 grams per kilo of the runner ‘s weight .
There are no recommended amounts of fat intake, but there is the need to consume acids such as omega 3 and omega 6, forgetting saturated and trans fats . This consumption should be between 20% and 30% of the total calories.
Basic nutritional commandments for runners
A runner knows that he should never train fasted. Between 1 and 2 hours before, you should eat fast- absorbing carbohydrates such as cereals, bread or natural juices . Afterwards, it is mandatory that you replenish the spent energy within two hours.
Fruits or yogurt are a good option for your body at that time. Finally, you should always keep in mind that planning your diet, through a correct diet for runners , will improve your sports performance.