Food for runners

• May 4, 2024

A runner who wants to operate at its optimum power needs the right combination of carbohydrates , proteins Y fats to fuel its operation.

Each of these groups has a specific function to fulfill in the body. Getting the right amount and the combination of these nutrients is the right fuel for success in this and any sport.

The power of carbohydrates

The main fuel for muscles in exercise and high intensity exercises are the carbohydrates . The athlete's body needs around 50 to 65% of these in their daily food intake.

The lack of sufficient carbohydrates it causes the body to lose its performance; can not burn fats as effectively as they should during training. It must be the basic element of your diet before, during and after each exercise , including intervals throughout the day.

The carbohydrates They abound in foods such as whole wheat bread, pasta, brown rice, oats, fruits, vegetables, potatoes, corn, beans and low-fat dairy products. grease .

Say yes to proteins

The proteins They are important because they build and repair muscles, ligaments and tendons, essential factors to become a strong athlete.

You can get protein from sources such as egg whites, chicken (with skin), fish, turkey or chicken breast, ground beef, nuts, tofu, milk soy , as well as the products dairy products low in fat.

They are more important after workouts than before or during. The reason is that proteins help the body repair itself after vigorous activities such as exercises and workouts.

The more you exercise, the more protein you need. Your needs depend on the number of hours of exercise per week, or if you are trying to lose body fat or if you are lifting weights.

Fat in moderation

The fats They help to keep prolonged exercise of less intensity. However, fat is difficult to use for quick energy. Therefore, the carbohydrates They are the preferred fuel for more exercises.

The athletes they need around 20 to 30% of calories coming from fats. Some healthy sources of fats include fatty fish such as salmon, omega 3 fatty acids, nuts and natural peanut butter, avocado, olive oil and canola oil.

Unfortunately, most people consume an excessive dose of fat in their subsistence allowance . The worst thing is that too much of these fats comes from saturated fat s and fats trans saturated like sausages, hamburgers, French fries, donuts, candies and many more.

Video Medicine: Eat to Win - A Runner's Nutrition (May 2024).