Whether you are an avid runners or a beginner hoping to accumulate kilometers, what you eat can help you increase your endurance, go further and move faster. Is a banana a better option before a race or should I opt for a meal rich in whole grain fiber or vegetables? Do proteins work like a meal or carbohydrates after recovery? Knowing what to eat and when, apart from which food groups go well together, it could give you an advantage when you run. To increase endurance in regular races, not only a disciplined routine is needed, but also adequate food. Runners burn more than 300 calories every half hour they spend on the track. Your diet, therefore, needs to provide calories to boost a career. If you are doing long runs, carbohydrates could cover up to 55 to 65 percent of your diet to maintain glycogen, a form of glucose used as an energy reserve, in your body.
At the same time, it should not slow down or become lazy. You need to choose the right foods to eat in general. You also need to know what foods you should store before or during a race, as well as the most important recovery foods you should have after you have finished running.
“In addition to a healthy and balanced diet on a regular basis, you also need a higher intake of certain foods before and after a race”.
Remember, when you eat food it is as important as what you are eating. For example, nutrient-rich broccoli, a great food in general, is bad to take before running because it is very rich in fiber and takes time to digest. At this point, you should take easily digestible foods such as yogurt, milk or bananas.
The bananas are great at almost any time for a runner. With 18.5 to 34.7 g of carbohydrates, 0.9 to 1.7 g of protein and very little fat (0.27 to 0.5 g), they are an easy food to digest to feed before a race . They are also easy to carry and eat anywhere – and you replenish those glycogen stores while you’re at it. After training, they help restore the salts that are lost through sweat while running. Each fruit has 290 to 544 mg of potassium, 18 to 33 mg of phosphorus, 4 to 8 g of calcium and 22 to 41 mg of magnesium, all the nutrients you need for a solid run!
When to consume: Before, during and after a race.
2. Orange or Orange Juice:
Oranges are loaded with vitamin C, a powerful antioxidant that can help relieve sore muscles and combat the damage caused by free radicals that your body experiences after strenuous aerobic exercise. If you do not feel strong enough to eat the fruit, drink some freshly squeezed orange juice to get the nutrients. A glass contains 25.79 grs. Of carbohydrates and lots of calcium, vitamin C, as well as minerals and salts such as potassium and magnesium that your body needs to recover after running.
When to consume: After a race. Drinking it just before running can cause acid reflux.
The almonds are a good addition to your overall diet. Try to take them 3 to 5 times per week. The vitamin E in them acts as an antioxidant that can relieve muscle pain and help recovery. As research has shown, vitamin E supplements can help counteract oxidative stress and muscle damage experienced as a result of running. In addition, they are a heart-healthy food, so why not keep that old partner happy with a handful on normal days? They are not very easy to digest, so do not eat almonds just before a race. For that, a toast with almond butter is easier to prepare and gives you the energy boost you need. For other times, mix some almonds in a casserole or stew, or make an almond soup. Take them in your cereals for breakfast or scattered on a salad at lunch or dinner. Or simply chew them without toasting or toasting.
When to consume: As part of the daily diet. If you want to eat almonds before a run, try almond butter with toast.
Protein is an essential part of the runner’s diet, but having too much fat is a no-no, since it can add unwanted weight and slow it down. Chicken is a healthy source of protein. Half a roast chicken breast of about 86 grams contains 26.68 grams of protein and only 3 grams of fat. The average protein requirement for people varies between 15 and 25 percent, but can reach 35 percent depending on their body type and routine. In general, however, runners need more protein than most people to help rebuild muscle and help recovery after difficult races. What’s more, the selenium in chicken also helps protect your muscles from free radical damage that occurs when you exercise. This versatile and mild-tasting meat can be added to soups, casseroles, casseroles, roasts, salads or even curries for lunch or dinner on the days you have been exercising. Take it a few hours before running or as a meal after training.
When to consume: A few hours before or after a race.
5. Lean Beef:
Lean beef has the double benefit of being a good source of protein that is readily available, while providing zinc and iron. These minerals help keep your body’s immune system strong and help the production of healthy red blood cells. The latter are vital so that a runner can allow an adequate supply of oxygen to the muscles during a race. Not getting enough can make you feel fatigued and too exhausted after training or even cause nausea. Eat lean beef at main meals as part of your regular diet. You can eat it as a steak, roast a little to eat it in whole grain sandwiches, or even add it to healthy salads to increase protein. Just don’t eat a lot of meat before running – it can slow it down while your body tries to digest it. Instead, eat at least 3 hours before running or enjoy a beefy meal after training.
When to consume: after a race or at least 3 hours before a race.
Another excellent source of protein, eggs is a popular option for many reasons. In addition to the 6 grams of protein that an egg contains, it also contains vitamins and minerals that stimulate the immune system such as zinc, vitamin A, E and B. In addition, there is iron that helps keep red blood cells healthy. An egg also gives you about 6 g of protein in a form that is easily digestible by your body. Eggs with Omega-3 fat have the added benefit of helping fight inflammation during running. I could eat eggs in the morning of a run to keep it full for longer and give it the protein it needs. After a race, if you are very hungry, an egg sandwich or an omelette becomes a delight and helps rebuild the muscle.
When to consume: in the morning or after a race.
While on the topic of anti-inflammatory foods, salmon is another delicious way to get those omega-3 fatty acids in your system. Research has shown that taking omega-3 supplements on a regular basis could even help fight pain after training. For runners, this could minimize muscle aches and pains after a race or training session. However, until additional studies are conducted on the broader and longer-term impact of taking such supplements, you could obtain anti-inflammatory benefits through salmon and other fatty fish in your diet. Salmon lends itself well to being consumed alone, in a salad, as a main dish at meals, or as a main ingredient for toasts, both before and after workouts. You could have salmon in your meals on a regular basis and also try for recovery after training.
When to consume: as part of the regular diet and after a run.
8. Whole Grains, Bread and Pasta:
Sometimes, there is no substitute for good old-fashioned carbohydrates. And for runners, that often means having some cereal before running, or toast or a sandwich to refuel later. Pasta on the eve of a great race is another popular option. Because runners need a very high level of carbohydrates to be consumed every day, cereals and breads or even pasta become a convenient way to do it. However, to be smart about it, you should choose whole grain breads, pasta and cereals instead of refined carbohydrates that have a lower glycemic index. In this way, the release of energy is slower and can keep you going for longer, giving you the energy you need steadily over time. In addition, the fiber in these grains, not to mention B vitamins, are good for general health, body weight control, gastrointestinal health and immunity. Get your whole grains in a simple cereal covered with milk or yogurt, fruits and nuts for that magical mixture of protein and carbohydrates. Ideal for a meal before the race! A traditional porridge of oats is abundant, rich in fiber and nutritious – without all the additives and sugar that come with processed cereals. In addition, it is a low glycemic food and can feed it for longer. In a study at the Pennsylvania State University, test subjects who ate an old-school oatmeal breakfast could exercise longer than those who ate puffed rice cereals for breakfast.
Alternatively, put together a couple of slices of whole wheat bread with lean meats such as turkey or chicken. If you are looking for pasta, be sure to avoid sauces rich in fat or butter. Instead, eat a tuna-tomato sauce rich in omega-3 fatty acids. Or one loaded with vegetables that will give you many antioxidants.
When to consume: as part of the regular diet, the night before the race, and in limited quantity on the morning of the race.
9. Sweet Potatoes:
Sweet potatoes do not differ from bananas in the benefits they offer. They are easy to eat, simply roasted, crushed or sauteed, and are a good source of potassium: about 230 mg in a 100 g serving. They also give you carbohydrates without as many calories as similar portions of rice; In addition, they have an equally delicious taste combined with a main protein for lunch or dinner recovery meals. A 100g serving of simply boiled vegetables contains 76 kcal and 17.72g of carbohydrates. A similar portion of cooked white rice is 130 kcal. The vitamin A they contain also helps develop immunity.
When to consume: after a race.
Kale is an anti-inflammatory food rich in antioxidants. It is also low in calories, which means you can eat without feeling guilty. One cup equals only 8 calories and has potassium, which can help restore mineral balance after a run. It also contains antioxidant vitamins and minerals, including vitamins A and C, folate, calcium and phosphorus. Kale can even bake crispy in the oven when hunger comes. Kale is just one of the many vegetables that are good for you. You can also consider eating mixed vegetable salads or soups that incorporate vegetables – try, for example, a spinach soup or a chard soup and green peas.
When to consume: after a race.
11. Cherry Juice:
Cherries can help you manage any pain you may experience after a run. According to a study on the effects of acid cherry juice, runners who consumed about 355 ml of juice twice a day, both in preparation and on race day experienced significantly less pain after their run than they were taking a placebo. This led researchers to suggest that the juice could be used to help keep muscle pain after the race to a minimum. To benefit from it, you could drink it the days before an important race, as well as on the day of the race.
When to consume: during the days before the race and on the morning of the race.
12. Low-Fat Yogurt / Skim Milk:
Research shows that muscle tissue repair and muscle glycogen stores replenish more quickly if you consume protein along with carbohydrates as your recovery meal after training. In fact, skim milk flavored with chocolate surpassed a recovery supplement in a test. This was attributed to the protein mixture found in milk with the additional carbohydrates in chocolate. The experts cited in The Washington Post suggest that the goal is to get about 4 g of carbohydrates for every g of protein you consume after a workout. Low-fat yogurt is another excellent snack option after the race due to the protein content that can help repair the muscles. The probiotics in yogurt are also excellent for the intestine and help develop immunity.
When to consume: after a race.