Eating Principles for Runners

Just like planning the most appropriate workout schedule, creating a diet plan, you need to discover what is most beneficial for you personally. What is important to know and remember for runners who care about their fitness and good health. What food might be chosen before, during, and after the marathon.

Eating Principles for Runners
Eating Principles for Runners

Find Your Way

The diet and training habits of each runner are individual. Some people cannot run with an empty stomach, while others find out that they cannot make a workout after eating. The nutrition specialists recommend waiting two to four hours after eating until the food is digested, and only then running. After a light snack, you should wait from half an hour to two hours. For a complete diet, eat nutritious meals on your workout days, and refrain from fast and semi-prepared meals or snacks. Limit the amount of processed sugar, choose fruit or natural sweeteners: stevia, agave syrup, try lukewarmness. Experts recommend considering the intensity of your workouts and then adjusting your diet.

Light Intensity Workout

It is advisable to plan a light intensity workout (about 35 minutes of non-intense running) in the morning and run with an empty stomach. Muscles experience light stress, adapt and thus their work only becomes more efficient. Instead of carbohydrates, the body begins to burn accumulated fat, so this strategy is especially suitable for those who want to lose or control their weight. On a light-intensity workout day, only one of the meals of the day should be dominated by carbohydrates, preferably the meal of breakfast or lunch. It is advisable to consume as much protein as possible to promote muscle regeneration. Particularly suitable protein foods with saturated fatty acids (salmon and other fish, avocados, grains, nuts), which are important for the recovery processes. On such days, you should eat as many antioxidant-rich vegetables and fruits (broccoli, tomatoes, various berries, oranges, apricots) and drink green tea fortified with antioxidants.

Medium Intensity Workout

This day should start with some long-consumed carbohydrates: whole grain porridge (oats, wheats, buckwheats, millet groats) or whole grain bread sandwiches to ensure a long-lasting feeling of satiety and replenish energy reserves. Also you should consume protein foods that promote muscle growth and regeneration processes. Include polyunsaturated fats in your evening meal to improve muscle function. Although several times a week, plan meals that contain iron (leafy vegetables, beets, beef, legumes, dried fruits). This trace element promotes the transfer of oxygen to the working muscles and ensures energy production during training.

High Intensity Workout

It would not be an exaggeration to call it a carb day. They should be in every meal of your day. Provide healthy, fast-energizing snacks such as sprouted cereal bars or dried fruit. These are especially suitable just before a workout. Quickly absorbed and healthy carbohydrates are the fuel for the brain, encouraging the body to work more actively, even though the muscles feel tired. Also, do not forget the small amount of protein that will help your body recover from strenuous exercise. On this day, fatty, spicy, or high-fiber products that can make digestion difficult should be avoided.

High Intensity Workout
High Intensity Workout

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