Eat to Run – Fuel for Running
Running can be a demanding exercise or sport so it is important to learn what to eat to run. While a proper schedule of training is necessary to develop into faster, better and efficient runner, proper fueling for running is equally important. Eat properly and you will be more efficient in your running. Your body functions like an engine for cars, when provided with the right type of fuel (read: nutrition) it will perform efficiently. If you feed it with a poor fuel and you’ll feel slow it will not function properly and may even let you down. Your body functions well when your diet includes the proper nutrients in the proper quantities and in the proper times. It’s that simple but many people don’t know what they require to eat in order to run.
Eat to Run – Foods You Need
To consume food for running it is vital to make sure to include an adequate amount of carbohydrates, protein fat, water and carbohydrates. Carbohydrates are your body’s main energy source. It is the carbohydrates that give you the energy source that is 토토 검증 constant when running. Protein is an essential nutrient that should be included in every athlete’s nutrition program. Protein is vital for recovering following a workout or run session. Protein is the building block for the body’s muscles. Fat is also a vital element in a runners’ meal plan. The recommended proportion of nutrients is between 50 and 60 percent of your daily caloric intake from carbohydrates, twenty to thirty percent from protein, and twenty to thirty percent of your fat intake. A vital nutrient that should be a major component of your diet is water. While water doesn’t provide energy or calories, it is essential in staying hydrated. Dehydration will lead to muscle cramps, fatigue or exhaustion.
While what to eat and drink is crucial however, timing your meals is equally important in order to ensure that you’re powered up and ready to enhance your performance during your run or well in the race. The timing of meals becomes crucial if you are fueling for a long distance running or race.
What to Eat – Before Run
In the days leading up to an endurance run or race, it is advised to stick to your regular nutrition routine then gradually increasing the number of carbs a few days prior to the race. It is also important to replenish your fluids in order to ensure that you’re adequately hydrated. The night before , you’ll require a meal of digestible carbohydrates to make sure your glycogen levels are not slack up and your food is digested ahead of the morning on the day. On the morning of your race, you’ll want to eat a light breakfast. It is recommended to consume between 25 and 50 grams of carbohydrates approximately three hours prior to your run. The options include an energy bar, bagel or a piece of fruit. Drink 8-12 fluid ounces of water daily to stay hydrated.
What to Eat – During Run
You should consume approximately twenty to thirty grams of carbohydrates every forty-five minutes while running. Gel packs are an easy, quick source of carbs. Gel packs typically contain the proper amount of carbohydrates and are easy to digest. You will also want to take six to eight ounces of water each 15 minutes.
What to Eat – After Run
After your run, consume between twenty and fifty grams of carbohydrates to replenish depleted glycogen stores. You will also want to be sure to rehydrate with the aid of a sports drink or water to satisfy your post-run carbohydrate requirements. Within an hour of completing the race or your run, you must eat an after-workout meal that contains both carbohydrates and protein, which can help in muscle recovery.