• April 28, 2024

The runners of long distance obtain greater results if they perform a pre-competition diet where 70% of the colors come from the carbohydrates , according to the Colorado State University .

This is due to the fact that during digestion the body breaks down the carbohydrates in glucose and stores it in the muscles as glycogen . Then, during the exercise, the organism reverses the process and uses those "reserves" as energy, explains the institution .

When you integrate more carbohydrates into your diet in the three days before the race you can really get all the glycogen reserves and fill the "tank". Just as you would not start a car trip with half a gasoline supply, you would not want to get to the partially fueled starting line, "he says. Pam Nisevich , nutritionist and professional marathoner.

If you are about to participate in a career and you prepare for it, we share the best choice of carbohydrates that you must include in your diet, at least three days before the event.

1. Bananas

Many fruits are high in carbohydrates but they are also high in fiber and this in large quantities can cause stomach problems. Therefore, bananas are the best option, says the sports nutritionist Ilana Katz . Consume a medium piece a day.

2. Whole grains

At least half of the consumption of grains should be those that are whole, because these not only maintain the muscle reserves supplied, but also take care of the levels of cholesterol , indicates the nutritionist Pam Nisevich . Consumes approximately 30gr a day.

3. Sweet potatoes

In addition to providing a sweet flavor and carbohydrates necessary, the sweet potatoes have beta carotene , which is able to help prevent attacks from asthma due to the exercise, indicates the National Institutes of Halth . The recommendation is a medium piece cooked a day.

4. Betabeles

They are rich in inorganic nitrate , a compound that the body converts into nitric oxide and that it uses to help a faster flow of blood, muscle contraction and neurotransmission .

According to the researchers of the Saint Louis University eat 200gr of beets 60 minutes before the race helped the participants of a study to be 3% faster.

The big day

It is also important to ingest carbohydrates during the race, the recommendation is to consume between 30 and 60 grams of these every hour. You can choose from the list above or find one that works for you.

Video Medicine: The Bananas Song | Counting Bananas | Super Simple Songs (April 2024).