Whether your goal is to lose weight, win another medal, or simply be in shape, the key to success is proper nutrition. Many runners are aware of this, but at the same time they eat whatever they like. A balanced diet should not be a whim, but a basic requirement to maintain good health and healthy lifestyle.
Having a healthy lifestyle is very important for everyone’s well being. And in this regard, we believe that nutrition is fundamental, since most diseases are due to improper nutrition and lack of physical activity. Unfortunately, many people realize this too late or never do.
That’s why GoRunAnd constantly strives to build knowledge and habits to prevent health problems.
First, make clear for yourself the following questions
- How to properly organize your nutrition during running activities – for fitness and health or for weight loss?
- Is it worth running in the morning on an empty stomach?
- Should you satisfy your carb hunger after a run?
Rule number 1
To make a beneficial training we need to fuel our body before a run. Secondly, after a run we must replenish our body reserves. Therefore, if we don’t want to waste energy in vain, we have to monitor our daily diet and add all the necessary nutrition elements and vitamins to it.
Eating before running
If you intend to run intensively, then before training you must necessarily “charge” your body with energy. No later than 2-3 hours before running. The intensity of food absorption is very individual, so listen to your body to determine proper time to eat before sports.
If you are planning a short and light workout, it is even enough to drink a glass of water or tea.
Drinking water while running is possible
However, it is necessary to monitor the amount – not to allow both dehydration and oversaturation of water. Otherwise this can interfere with your training plan. Also, don’t forget to drink throughout the day in small portions. It is recommended to drink 9 cups of water1 for a healthy person, respectively, with 1 cup equaling 8 ounces.
What should a runner avoid?
Biggest “enemies” of proper nutrition:
- Foods with a high fat and sugar content
- Hard-to-digest products (bacon, semi-finished products)
- Alcohol and energy drinks
- Products that can cause gastrointestinal disorders (melon, broccoli, pepper) .
- Fried dishes
How and what to eat for different types of running distances
Middle distance
During short and intense runs with increasing speed, you use all the body’s resources. That’s why when you run middle distances you use more muscle glycogen than in marathons. Your task is to provide yourself with carbohydrates.
Keep in mind that eating carbs right before a workout won’t do much good—your run will be over before the food has been processed and provides the energy you need. What you ate 12 hours before the run is of decisive importance. Give up salty products so that they do not cause a need for additional fluids.
Long distance
Here you need endurance and a large supply of energy, which means that the food should be various. Most importantly for food is to be high in calories, rich in proteins, vitamins and minerals. You can nourish the body during a run with dried fruits and bananas. After training, you need to restore glycogen.
You should not immediately rush into food after running, give the body time to rest. To satisfy your thirst, you can drink a glass of juice or water. If you are trying to strengthen your muscles, it is good to eat foods with a high protein content. These are cheese, fish, lean meat, chicken – an hour or two after training. Eat sensibly, but don’t forget to treat yourself to any food you like once in a while. A balanced program can improve your health and help you reach your full potential!
In summary
To achieve the ideal balance between food and running you have to understand your nutritional needs. Secondly timing of the meals should effectively scheduled and third and most important you have to listen to your body’s signals for optimal performance.
It’s crucial to maintain hydration, embrace variety in food choices, and seek professional guidance when needed to support your running goals and overall well-being. By striking this balance, you can fuel your runs effectively, enhance endurance, and promote sustainable healthy lifestyle and fitness.
