Feeding for runners

Run It is one of the healthiest ways to help maintain physical well-being. It's a good cardiovascular exercise that helps the circulation and a healthy heart .

Everyone needs a nutrition adequate and one healthy diet . This requirement becomes more evident for people who perform some sports activity such as run . This increases even more for runners who participate in various background competitions or have needs dietetics special

The diet of an average person, is usually composed of 40% of carbohydrates ; 30 of proteins and 30% of fats . Also included are whole grains, fruits, vegetables, sources of lean protein and healthy fats.

The daily consumption of calories The brokers can also be modified, depending on the person and their needs. The combinations can be adjusted to suit your requirements.

For example, a runner who is preparing for a marathon could increase the percentage of carbohydrates in his diet . A sprinter that works to improve your muscle mass by means of Weight training and others exercises less intense must include additional amounts of protein in its diet . This is useful because the proteins help to stimulate muscle growth .

 

Heat consumption

The next factor to consider for the runners they are the intake of calories that they consume daily. There are basic guidelines on the amount of calories that a person should consume regularly.

These are based on age, build, current weight and activity levels. For the runners who are in intense training, these may not be very accurate.

There are calorie calculators available online, such as those included in this portal, or you can get them through your doctor. These can be good starting points for the runners to know if they are eating enough or not.

An example for who runs around 11 to 12 kilometers a day, is a regular consumption of 2,500 daily calories. If you still feel tired, you can increase your calorie intake, maximum 500 more. If he runner it is found in a ideal weight , must strive to consume enough calories to keep it.

 

Calories with quality

The quality of the calories consumed should also be considered carefully. They have to come from quality sources, such as carbohydrates , whole grains , sources of lean proteins Y healthy fats for him heart .

The cleader you can always get your needs calories of the foods rich in sugar Y grease , but these food groups are not sources of calories quality. Most likely, it will have the same amount of calories , but you will feel weak and will not be able to function well.

An example of this is a piece of cake that has the same amount of calories as a turkey sandwich in multigrain bread. The cake will give you enough calories, however, the sugar in it will increase the insulin of your body, which can make you slow and with less Energy .

The nutrition It is a very important component in this activity. It is not only a matter of energy, but also of health.


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