A adequate nutrition is important among runners for two reasons: One is to complete your energy to achieve a performance . And two is to meet your nutritional needs. However, the diet of the runner and proper nutrition are two of the most ignored aspects of many runners. When exercised runners burn calories and they need to replace the calories lost properly.
A diet normal must have 40% of carbohydrates . For runners, however, the number should be between 60 and 65%, since carbohydrates are a good source of Energy ; they turn into glucose and they are stored as glycogen . When you exercise, muscles use stored glycogen to keep them energized. Sodas and sweets contribute carbohydrates simple that give Energy for a short period of time. What brokers need are complex carbohydrates, because they produce Energy long-term. They can be pasta, rice, bread, potatoes and grains. It is recommended to take at least three grams of carbohydrates per pound of daily body weight. So a 56-kilogram runner must eat 360 grams of carbohydrates a day.
Fats will provide between 20 to 25% of the diet. Runners must consume fats mono-unsaturated to meet the nutritional needs of sport effectively. Natural oils are good sources of monounsaturated fats. The foods with Saturated fats Y polyunsaturated , like red meats, butter and margarine, are also good, but should be taken in minimal quantities. Foods with omega-3, an essential fat, should also be included in the diet of the runner.
To improve the resistance muscle, it is recommended to take .5 to .75 grams of protein for every half kilo of body weight per day. Proteins are not only a good source of Energy , also help in muscle growth and repair of the muscles . The proteins, should be 15 to 20% of the diet of a runner, can be purchased from nuts, eggs, fish, beans, grains and low-fat dairy products.
Runners sweat a lot when they exercise , a normal response to muscle training. However, in order to prevent the dehydration , weakness , and in more serious cases , a heat stroke while exercising, runners need to constantly replace the lost amount of fluid. The problem is generally that the runners take only half of the necessary one. To be hydrated Properly, they have to drink water before, during and after running.
Vitamins and minerals
Recent studies pointed out that the diet of a runner must have the vitamins A, C and E . All three have properties antioxidants to get rid of free radicals. The calcium , that strengthens bones Y prevent the osteoporosis , and iron, which helps in the delivery of oxygen to all parts of the body, should also be included in the diet. Although most of these vitamins Y minerals they can be obtained from supplements; Food is still the recommended source.