Nutrition for Runners: 5 Frequently Asked Questions

If you are a runner, then you should know that it is very important to watch your diet, not only in order to lose weight, but also to achieve good results both in the race and throughout the day. Here are some of the questions you may have about this:

  1. Is it good to run on an empty stomach? I don’t recommend it. First, so you don’t feel bad, and second, if you want to lose weight, your body needs to have some blood sugar in order to be able to burn fat. This will depend on the intensity and length of your workout, but it could be a banana with a handful of almonds, some oatmeal with raisins and walnuts, or a slice of toast with peanut butter or jelly. It has been observed that running on an empty stomach can promote fat burning in the long run, but this should only be done when you are running at a very easy pace and for no more than half an hour.
  2. What is the best option for hydration? If you are going to run for less than an hour, with natural water. If it is very intense or lasts more than an hour, it is best to resort to sports drinks. They will help you replenish electrolytes lost through sweat and give you the energy to finish your workout.
  3. Do I need to take any supplements? We can eat healthy food without the need for supplements. In certain situations, it may be necessary to supplement your diet with vitamins or protein powder, but it is best to consult a sports nutritionist.
  4. What can I eat to avoid feeling tired after a workout? Best of all, we are restored by a combination of proteins with carbohydrates. But the most important thing is the time it takes to eat it: the sooner you do it, the better you will get better, ideally it should not take more than an hour. For example, if you run in the morning, eat breakfast as early as possible, the same applies in the evening.
  5. When is carb loading applied? Only for workouts lasting 90 minutes or more. So if you’re going to race 5K, it’s not necessary. Remember to start two days before so your body has time to take advantage of it. This is simply an increase in servings a little more than what you usually eat.

It’s not normal to feel tired from a workout. If so, check your diet, you may be wrong. Do your best!

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