Runners need high level of nutrition. This nutrition must be able to fill a runner’s need for energy, body development and metabolism. What differentiates amateur and professional runners is their nutrition and food intake. So, if you want to compete, adapt your diet to your physical and exercise needs.
Running in training and in competitions do not have a lot of differences, so what you need to eat for both activities are also similar. Here are some ways to manage your nutrition for every phase of your running activity:
A couple of hours before you start your exercise, consume a lot of energy source at about one full plate. Good energy food consists of complex carbohydrates, such as brown rice, corn and potatoes. Provide additions from fiber sources like vegetables and fruits for vitamins. Consuming antioxidant rich fruit in the morning will also freshen up your body and will improve your running stamina. Do not forget to hydrate by consuming at least 400 ml of water after you eat. You can also drink water a couple of minutes before a run but in smaller portion. Reduce your protein and sugary food intake before your exercise because this can hurt your performance, either for training or for competition. You must run at least three hours after taking up this nutrition. If you are late for your exercise, then add some more carbohydrates at least an hour before you run.
For every one hour of exercise, make sure than you fill your body with enough energy by consuming between 30 and 50 grams of carbohydrates. Good carbohydrates come from whole grain food. They are very easy to digest and they will supply energy for a long period after consumption. An average person should be able to reach between eight and 10 kilometers in an hour by running. So, if you still have not reached that distance, there is no need to rest to eat during your exercise. To re-hydrate, drink a water every 15 or 20 minutes. It is advised for you to drink isotonic water, which has the same composition with your body fluid. If you only drink white water, you will feel tired because you do not consume enough mineral salt for your metabolism.
Once you have finished, quickly eat to accelerate your recovery and to reduce any chance of an injury. Eat between 10 and 20 grams of proteins along with between 20 and 50 grams of carbohydrates in accordance to your exercise intensity. Always prepare your post-run food before you begin your running exercise.