Carry out a Special diet for runners Can cover all your nutritional needs, a fundamental element for any athlete. A minimum of deficit can bring serious consequences on their performance and health.
There are certain dangers such as anemia of the runner that can be avoided with good meal planning.
Most runners consume plenty of calories and nutrients, in the form of energy bars, Nutrient-enriched drinks Or fortified packaged foods. However,"real"foods such as vegetables, fruits, whole grains or lean meats are better than fortified products, but this consideration is rarely taken into account.
In the body, vitamins, minerals and other essential nutrients work in conjunction with thousands of other compounds, such as fruit and vegetable pigments, special starches and whole grains, single fats in seeds, nuts or dairy products. And it's the whole package together which promotes good health and athletic performance to the fullest.
Of course, there are times when it is necessary to reinforce certain nutrients, but, in general, the athlete's diet does not need any Extra charge If well planned.
It is also important to clarify that extreme diets (such as Protein Or very high in carbohydrates), despite their success, are not healthy in the long run.
How should the broker's diet be?
Starting with the level of energy needed to cover per day and, taking into account a correct distribution of nutrients, you must provide:
- Of 19 to 26 kcal for each 1/2 kilo of body weight
- 7 to 10 g of carbohydrates per kilogram of body weight
- 1.2 to 1.4 g of proteins per kilogram of body weight
- 20% to 35% of total calories in the form of fats
As the running mileage of runners increases, so do your caloric needs, especially calories from carbohydrates. Runners need between 7 to 10 g of carbohydrates per kilogram of body weight during training.
Runners require high amounts of carbohydrates to saturate muscles with glycogen, the form of carbohydrate storage that is the fuel of resistance exercise.
The training diet should be at least 55% carbohydrate during daily training and 55% -65% before a long distance training or resistance event.
In addition, since stroke (and exercise in general) produces free radicals by extra oxygen supply, runners should pay attention to their antioxidant intake.
While the body's cells are equipped with enzymes that protect against free radicals (such as Superoxide dismutase ), They do only part of the work. Dietary antioxidants provide the rest of the natural defense.
Brokers should consume at least eight servings of antioxidant-rich fruits and vegetables daily. In-formation brokers need a lot of minerals (eg, zinc, iron, manganese, copper), in addition to Vitamins C And E to boost their antioxidant defenses.
It is possible to achieve an adequate intake of these nutrients consuming great variety of green leafy vegetables, citrus fruits, carrots, whole grains, meats, fish and seafood and fortified cereals for breakfast.
Runners should also consume at least two servings of fatty seawater fish each week because of the power the Omega-3 fatty acids To combat inflammation while helping to relieve muscle pain and increase immunity.
Snack or snack before training
Eating before exercise can be tricky. Runners should consume between 400 and 800 kcal from carbohydrate foods, low in fat and with a moderate protein content, two to four hours before exercise. However, depending on the time of the training race or start of the event, this can be difficult to carry out.
Runners who participate in a race that starts at a very early hour of the day can make a late dinner and / or eat a snack at night and consume a carbohydrate-digestible food before the race (eg, Sports drinks, sports bars, energy gel).
For runners who can eat breakfast before the race - or whose stomach tolerates a meal closer to the beginning of the exercise - they are advised to eat breakfast cereals with fruit and milk (1% fat) or soy milk. Another option is to take an integral bagel with tomato and low-fat cheese.
Runners should try to consume at least 300ml of water or a sports drink two hours before exercise.
Meals during the exercise
One of the biggest challenges facing some runners who trains for a marathon, is to discipline your body to accept food during exercise. However, if it is a continuous resistance exercise that lasts longer than 45 minutes, eating during exercise is a must.
The balance of carbohydrates, liquids and Electrolytes Is vital for successful performance. It is important for runners to experiment with different types of foods during exercise to determine which ones are best.
When eating during a training or competition race, a runner should consume a food that contains a high carbohydrate content that is easily digested and low in fat and protein. Since fat, protein and fiber slow down the digestive process, brokers should avoid these nutrients to keep the stomach at rest.
Digestion during exercise is quite difficult. This is because the blood supply is diverted to the muscles that are working, and can not flow properly to the stomach in order to meet the needs of digestion.
Some popular foods that athletes use to feed continuous resistance exercise are sports bars, sports drinks (which serve as a double supply of carbohydrates and liquids), energy gels, rubber bears, fig bars, bananas, and bretzels ( Salty cookies).
The choice of food will depend on the convenience, since, for example, it is much easier to fill a pair of energy gel bags than to load with a pair of Bananas . Those who prefer sticks should opt for those without chocolate to prevent chocolate from melting during the race.
Runners should drink at least 230 ml of water and try to consume 30 to 60 g of carbohydrate per hour (120 to 240 kcal per hour) of exercise.
Fluid intake during exercise should match losses. Runners can ensure that they are properly hydrated during training races weighed before and after the races. Weight loss after a stroke is the loss of fluids and must be replaced to rehydrate properly.
For every half a kilo of weight lost, runners should take in an extra 2 to 3 cups (350-700 ml) of liquid slowly throughout the day.
Runners should consume between 150-350 ml of fluid every fifteen minutes during training. Those who consume carbohydrates in the form of gels, sticks or other foods rich in this nutrient and electrolytes, can consume water during the races or the event.
Some runners may choose to use sports drinks as a source of carbohydrates, electrolytes and for optimal hydration. Sports drinks should contain 100 to 110 mg of sodium and 38 mg of potassium per 240 ml.
One problem to keep in mind is that runners do not have the option to decide which company will offer the sports drink on the day of the race. To minimize the variables, people should train with the sports drink that is provided in the event. This information is often available on the marathon website several months in advance.
Be careful about consuming excessive amounts of water or sports drink. There have been many reports of Hyponatraemia In recent years because runners consumed too much water during a marathon. Excess pure water will dilute sodium levels and cause hyponatremia, which can be fatal.
Conversely, the runner who consumes very little fluid or drinks gels or sports drinks without enough water may be at risk of Hypernatremia . Hydration during a marathon is a delicate balance of fluids, carbohydrates, and electrolyte consumption.
Nutritional needs after exercise
Runners should consume calories and liquids immediately after the training or competition race. Specifically foods or liquids containing 100 to 400 kcal (eg sports drinks, milk chocolate, orange juice).
Consuming a high carbohydrate snack with a modest amount of protein in the immediate post-exercise period has been shown to promptly stimulate the glycogen replacement that was used during the exercise session. This helps recovery and will allow the rider to start to stock up on carbohydrates for the next race.
Runners should consume a larger food and nutritional content within two hours after the event, containing 3: 1 carbohydrates and proteins to adequately replenish glycogen stores and rebuild muscles. They should also consume lots of fluids until the urine is pale or pale yellow.
Tips for the download period
During the discharge period, it is important that the runner reduces about 100 kcal for every 1.5 km that is decreased in training. This correlates with about 17 to 26 kcal per 0.5 kg.
It is normal to expect some weight gain due to the increase in glycogen content. However, many runners feel hungry during this time and usually have an extra weight gain because they do not adjust their diet properly.
Excessive extra weight will make the marathon more difficult, so it is important to emphasize this point. It is important to consume foods that are not going to add a lot of unnecessary calories, such as soups, fruits and vegetables.
The average broker needs at least 375 g at 450 g of carbohydrates, 60 to 90 g of fats and 80 to 110 g of protein per day in the weeks leading up to the event.
The day before the main event
The day before the race must be made the minimum effort. Runners should consume enough liquid and carbohydrates, which should make up about 70% of the diet on that day. Runners should eat small amounts throughout the day and drink constantly in a bottle of water.
On this day, alcohol should be avoided, which may interfere with the metabolism of glycogen in the liver, and foods that produce gas (eg, cruciferous vegetables, prunes, beans) to prevent unwanted gastrointestinal disorders prior to career.
Many riders will opt for a large plate of pasta for the pre-race dinner, but there are many other carbohydrate rich foods that can be part of this meal, such as a baked potato or rice with tofu or chicken.
Depending on the time of dinner, they may eat a high-carbohydrate snack in the middle of the night (eg, cereal with milk).
The post race
Nutrition is likely to go into the background for several days, but runners still need to make sure they have replenished nutrients and rehydrated properly.
As they would on training days, you should consume"snacks"immediately after the race. Bananas and snacks are usually available after the race for participants.
Some may not feel like eating and may opt for a sports drink for hydration and energy supply. Then you may enjoy your favorite foods.
References
- Higdon H. Marathon: The Ultimate Training Guide. Rodale Books; 1999.
- Applegate L. Eat Smart, Play Hard: Customized Food Plans for All Your Sports and Fitness Pursuits. Rodale Books; 2001.
- Clark N. Nancy Clark's Food Guide for Marathoners, 2nd ed. Meyer & Meyer Fachverlag und Buchhandel GmbH; 2007.
- Clark N. Nancy Clark's Sports Nutrition Guidebook, 3rd ed. Champaign, Ill.: Human Kinetics; 2003.
- Dunford M. Sports Nutrition: A Practice Manual for Professionals, 4th ed. American Dietetic Association; 2006.
- Rich M. A guide to the most popular marathons.