Training creates in the body a stimulus capable of producing metabolic and morphological changes primarily in muscle, cardiovascular, endocrine, nervous system causing an improvement in physical fitness and athletic performance.
Therefore, the more intense is the exercise that we will do in our day to day more rigorous would be our food. Obviously not will be the same for a person that makes the day 30-45 minutes of running to stay healthy and feel better to another who every day take 2-3 hours of training to prepare more thoroughly in any competition.
According to itypeauto, food for a runner would be very similar to the recommendations for the healthy population in general with the exception of the hydration, the total energy consumed and the amount of carbohydrates throughout the day. It will also be of utmost importance the quality and the time in which the food we eat.
Carbohydrate recommendations can be based on the hours of training:
- 5-7 hours a week to 5 – 6g HC/Kg of weight per day.
- 1-2 hours per day for 6 – 7g HC/Kg weight/day.
- 2-4 hours per day to 7 – 8g HC/Kg of weight per day.
We find them in food naturally such as fruit, vegetables, nuts, legumes, milk and cereals (bread, rice, pasta).
A diet rich in carbohydrates is important to keep the athletic performance of runners (for what a poor diet will worsen it).
At intervals workouts consume more carbohydrates than the continuous work of career, factor to keep in mind depending on the type of training you are going to make.
The recommendations of proteins in strength athletes is of 1, 2-1, 4 g/kg of weight per day. This value can be covered with the daily diet without the need of supplements.
We find them in foods such as egg, meat, fish, seafood and vegetables.
The fats are necessary in the daily diet since they provide us with energy, essential fatty acids and fat-soluble vitamins (A, D, E and K). They should be in a ratio of 20-35% of the total daily energy and consume from olive oil, nuts and seeds, mainly.
Recommendations for competitions
It is very important for each person to do their nutritional strategy to follow so individual and above all not to risk and try new things on that long awaited day since you can play us a dirty trick. It is imperative to always use foods known.
The food prior to the beginning of the sport should be done between 1-4 hours, leaving at least a digestive rest time foods are digested and may be a source of energy. Features should be food:
- Easy to digest foods.
- Moderate volume.
- With enough liquid to keep an adequate State of hydration.
- Include foods high in carbohydrates.
- Moderate in protein.
- Foods known for athletes.
- Foods low in fat and fiber to facilitate gastric emptying and minimize General ailments.
Example of prior breakfast: Turkey loaf + 250 ml of sports drink and fruit salad.
During the competition shall establish an amount of 0, 7g of carbohydrate from carbon/kg of weight per hour, approximately between 30 – 60g. This value can be covered by rehydration drinks or test tolerance with gum candies, gels, bars sports, dried or fresh fruit, etc. In sporting events of more than 3 hours is may try to consume higher levels of carbohydrates to 90 g to optimize performance.
To know the State of hydration that we start, the simplest test is to see urine color. The ideal is to be a color being clear, little hydrated more concentrated, dark and with a strong smell.
If the activity is to be brief or less than 40 minutes could drink only water or make oral rinses with high carbohydrate drinks for about 10 seconds.
The corridor drink should contain about 6-8 grams of carbohydrates per 100ml, as well as sodium, chloride, potassium, calcium and magnesium in different concentrations. The sports drinks provide carbohydrates to maintain glucose levels in blood and slow down the depletion of glycogen stores, replenish the electrolytes lost in sweat, and replace the removed water to prevent dehydration. The ideal would be to drink from the beginning of the race every 20-30 minutes about 150-200 ml and can’t wait for thirst, but is also is an issue that has to be previously trained.
* The relative decrease in exercise 24 hours before a race to increase the consumption of carbohydrates can help improve the energy reserves of muscle glycogen.
* Vitamin D is required for the proper absorption of calcium, bone health, nervous system and muscles. The sun exposure of 15 minutes a day allows our skin to synthesize this vitamin. So remember to leave training with Sun protection that there are many formats practical and special for athletes in our stores.
* The shoe laces are a process of microrroturas joined the associated inflammatory process that will place between 24 and 48 hours after the end of the year, this often happens to runners who do not yet have the muscle adaptations. They can be avoided by adapting the intensity, duration and type of exercise to our State’s way and train the muscle to better support the eccentric contraction (occurs to support the foot on the floor at the start of the stride).
* The “muro” is that when runners are emptied of glycogen (limited bookings) and should continue his career almost exclusively using fats, causing bad sensations (high fatigue) and a significant decrease in the pace of the race. Heat, cold, wind or an inappropriate nutritional status may precipitate this situation. If we are adapted to our workouts and maintain a proper diet before and during the test could prevent (the replacement of carbohydrates during testing is an important factor).
Flatus is frequent to appear when doing exercise in period others. It could also prevent leaving margin time after eating or avoiding drinking a large volume of liquid just before leaving to train.
* Remember to wear garments of perspiration already that if you don’t carry them can occur a greenhouse (the person is dehydrated and unable to lower the temperature). When we are dehydrated we are more likely to suffer spasms and cramps. It can also appear before fatigue and delay recovery.
* Drinking alcohol before, during or after a competition may affect the metabolism of the hydrates of carbon, the contractility of the heart and the ability to send oxygen to the body. Alcohol is a diuretic, and usually contain little sodium by which could increase the ability to dehydrate the runner. It could also affect the recovery of glycogen stores, repair of damaged tissues and thermoregulation in cold environments.
All these tips are applicable to general mode but there is always at your disposal specialists in sports nutrition and trained personal trainers to advise you more on your particular case and help you with your goals and personal bests.
- In this article nutritional strategies for the maraton-combustible for the training and skills you can see the importance of combining strength and endurance in your workouts.
- If you want to know more about sports gels or as recover from your workouts with beaten home see the following entry and here.
- If you want to know more about workouts of running and sports equipment you can access here.