Diet for Runners

The runners' routine goes far beyond daily training. The diet of runners whether they are beginning or running a marathon is really fundamental to achieve the expected results. It is a set of actions in favor of proper nutrition that provides the energy needed to run more and better.

Care must be taken to the details that generate difficulties that can be avoided with significant changes, we must sharpen the observation of which aspects that can be improved, such as the weight of the shoes to avoid efforts that are not necessary. Also, check if the level of training is the most convenient or you have to adapt it and rest.

If all possible observations have been sharpened and measures have been taken to balance the conditions of the training to one hundred percent and there is a certain fatigue that affects performance, during the exercises and in the races, it is more convenient to review the diet that the runner is ingesting on a daily basis, because there may be the problem.

Diet for runners in training

If you have strenuous tiredness, after training and during the rest of the day, it is very likely that the corridor's diet is low in the super protein and hydrates needed in white meats such as tuna, salmon, which are ideal in the menus.

To improve results, experts recommend following guidelines, such as

1. - Seek calorie intake

A person who does not have a workout routine and is sedentary deserves about 2000 calories on average, while a runner should consume about 3000 calories, as their workouts produce more wear and tear. Each case is usually assessed on a case-by-case basis.

2. - Select a diet for a suitable runner

When more importance is given to the right weight to run faster and compete with more advantages, inappropriate diets can be assumed that do not have the nutritional balance necessary for the nutritional and calorie requirements of an athlete and especially a runner.

This situation can lead to vitamin deficiency and low iron levels, which will lead to poor performance. It is necessary to bear in mind that every speed sportsman or sportswoman should seek food that is appropriate to his or her personal energy expenditure.

3. Harnessing the benefits of fat

Fat between 10 and 15 percent is necessary, consuming oils rich in omega-3 and fats from blue fish and nuts, provides great benefits for the body such as toning muscles and tendons and helps prevent and reduce inflammation during training.

4. - Ensure the most opportune breakfast

Fruits combined with oatmeal and skim milk are perfect for runners' breakfast as they provide the precise blend of fiber, hydrates, proteins and vitamins required to get the day off to a good start and especially to face daily training with excellent results.

5. - Conveniently stock up on supplies

The pantry of a corridor should contain mainly vegetables, fruits and foods with little processing, and fresh fish and lean meats should be stored in its refrigerator.

6. - Make 5 meals

A runner should never skip his or her mealtimes to maintain a proper rhythm in his or her body, so on a daily basis it is recommended to have an order in mealtimes and food intake so that training cycles occur without setbacks, properly and without downturns due to lack of energy.

7. - Join the vitamins

• Vitamin C is an antioxidant and is necessary for the formation of collagen and is present in fruits such as strawberries, oranges, mandarins, grapefruit, bananas and parsley. As well as cauliflower, kiwis and peas, among others.
• Vitamin D: this vitamin is produced after exposure to the sun's rays and is necessary for it to adequately absorb calcium, found in dairy foods, butter and eggs.
• Vitamin A: this powerful antioxidant increases resistance to infections and helps the visual pigment form in an ideal way. It is obtained in foods such as cheese, carrot, liver, tomato, pumpkin and green leafy vegetables.
• Vitamin E: is essential to boost cardiovascular activity, while avoiding premature aging and preventing allergies. Its consumption is ensured by nuts, whole grain cereals and vegetable oils.

Remember, apply these tips on diets for runners "of marathon, beginners, 5 km, 10km, mountain, etc..." with moderation and common sense, and if in doubt consult a specialist (your family doctor or your nutritionist).