Runner's diet: what and when to eat

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

In order to be successful in sports, it is not only training that is important. Food is another important factor, the importance of which many tend to underestimate. In this article, Lifehacker will tell you which foods must be included in the runner's menu, and help you figure out what, when and in what quantities you need to eat.

General recommendations

The first thing to remember for all novice athletes is that they do not need to limit themselves in food. You need strength to exercise, so eat your fill. The only task is to choose the right foods that will help you forget about hunger for a long time and will fully charge you with energy.

The optimal ratio of protein, fat and carbohydrates in the diet of an amateur runner is 1: 1: 4. It turns out that 80 grams of carbohydrates should account for 20 grams of proteins and fats. Slightly different from traditional diets, which prescribe to expel carbohydrates from their menu in the first place, right? If you want to get the most out of your exercise, slow carbohydrates are the way to go. It's no surprise that pasta dinners have become an integral part of popular races. So, on September 19, Barilla is hosting a Pasta Party at the EXPO of the Moscow Marathon, where all race participants will gain strength before the main running event of the year.

Well, let's see what familiar foods will help you not only run faster, but also feel great at the same time.

Avocado

Polyphenols, vitamin E and monounsaturated fats are what this green fruit is rich in, a real boon for those looking to stay healthy for as long as possible. Running is a serious stress on our cardiovascular system, so it is vital to consume foods that will help her cope with all this. Avocado fits perfectly. It helps to increase the concentration of high-density lipoproteins in the blood, the very "good" cholesterol that saves us from the formation of blood clots and blockage of blood vessels. We make avocado sauces, add them to salads and put them on whole grain toast. Bad cholesterol doesn't stand a chance.

Bananas

The perfect prelaunch snack. Bananas are not only essential carbohydrates, but also potassium, which runners lose through sweating. Potassium is important for strengthening the heart muscle, the normal functioning of the kidneys and the brain, it reduces the likelihood of seizures and helps fight feelings of weakness and fatigue. So, if you are exhausted, eat bananas - before, after, or even during your workout. In addition, they are considered quite safe food in terms of possible digestive problems, so the run will go without surprises.

Legumes

Lentils, beans, and peas are excellent sources of vegetable protein and are often substituted for meat in the diet. Legumes provide you with enough fiber and iron, they digest slowly and keep you feeling full for a long time. The only thing is that you should not eat them before training, part of the starch is not absorbed in the small intestine, which results in increased gas formation.

Fatty fish

It is fatty, although this contradicts the set of legends and myths about proper nutrition. Fat-free in the conquest of new sports peaks is nowhere, so it is worth focusing on the best sources of these substances. We are interested in unsaturated fats, which normalize blood cholesterol and insulin levels. Sea bass, salmon, tuna and chum salmon will provide the runner with sufficient levels of omega-3 and omega-6 fatty acids, with almost all vitamins and a fair amount of protein as a bonus. A baked fish dinner accompanied by a vegetable salad is a great benefit for the heart, musculoskeletal system and nervous system.

Yogurt

No additives, ideally Greek. Yogurt is calcium and protein in the company of carbohydrates and low fat. Protein is needed for muscle growth, and calcium helps to strengthen the musculoskeletal system, and it is in the composition of fermented milk products that it is absorbed better, so let's say thanks to the beneficial bacteria. A glass of yogurt in the morning is a great addition to breakfast or even a separate dish if you add some nuts, berries, or simply mix it with oatmeal-based granola.

Honey

One of the hardest steps to eating right is giving up sweets. If you are not allergic to honey, honey is a great substitute for sugar. It is generally accepted that honey contains many vitamins and minerals, but in reality everything is not entirely true. Of the microelements, there is the most iron, the rest of the indicators are at a very modest level. However, they appreciate him not for that. Honey is a source of carbohydrates, which are almost completely absorbed, such a fuel for our body. You can add it to warm tea or simply spread it on whole grain toast - an excellent option, by the way, for a snack before a run.

Oatmeal

From childhood, familiar porridge will delight our body with vitamins A, B1, B2, B6, E and PP, as well as iron, magnesium and manganese. As always, when it comes to grain, it is worth choosing options with a minimum of processing. Instant cereals and cereals, which just need to be poured with boiling water, go home. We are in favor of whole grains that will be digested slowly and will not cause a sharp rise in blood sugar levels. Therefore, we cook porridge in the morning, add a little honey, berries or nuts and get breakfast for all breakfasts.

Nuts

It is generally accepted that they get fat from them. In the case of salted nuts for beer, this is true, but hardly anyone seriously expects to improve their health in this way. Otherwise, nuts are runners' best friends, because they are fiber, polyunsaturated fatty acids, vitamin E and many other trace elements that are difficult to obtain from other sources. Add them to your morning oatmeal, or take a handful of them with you to refresh yourself at work. If you are tired of gnawing nuts, switch to almond milk or peanut butter - in combination with an apple or banana, it will help you quickly recuperate after a workout.

Paste

Yes, the pasta, which those who are losing weight refuse (and completely in vain, by the way), will only benefit the runner. Due to its high carbohydrate content, pasta is considered the ideal fuel for the body preparing to experience serious stress. True, this applies only to high-quality durum wheat pasta, so when buying, pay attention to the composition. Conscientious producers openly say which varieties of wheat their products are made from. The optimal raw material is Semola Di Grano Duro - flour (more precisely, the smallest cereal) made from grains of wheat of the Triticum durum species. It contains a lot of protein, fiber and B vitamins. In addition, such pasta does not boil over and does not stick together.

The guaranteed way to choose a good pasta is to buy products from Italian manufacturers. After all, it is in this country that they know a lot about good pasta. Therefore, if you want to delight yourself with truly tasty and healthy dishes, give preference to Italian pasta made from durum wheat, such as spaghetti, farfalle or Barilla conciglioni. For breakfast, lunch or dinner - that's it. The main advantage of pasta is the variety of cooking options. You can find out new recipes on Barilla's Facebook, VKontakte or Odnoklassniki pages.

Whole wheat bread

Another guilty pasta partner without guilt is bread. It can and should be included in the runner's daily menu. It is clear that this is not a permit for non-stop wrapping of buns, it is exclusively about whole grain bread. Slow carbohydrates, vitamins (E and B), and plenty of fiber are all the benefits. A few slices of this bread a day will help solve digestive problems and charge your internal battery for a long time.

We have talked about this many times, but we are ready to repeat it again: diet is a word that must be thrown out of our vocabulary once and for all. Any diet, by its definition, is temporary, the diet will remain with you for many years. Choose the right food and run, run, run.:)