There are many people who have turned to giving importance to exercise by running. Of course, in order to run successfully You must understand nutrition as well. Today we would like to invite people who are interested in running. Let’s understand the nutrition that must be given importance in order to prepare the body for the running field.
Get ready What should I eat before running?
For those who already exercise regularly In addition to the training schedule that must be strictly followed. Nutrition before running must be given equal importance. It is necessary for the body to receive complete and proportional nutrients according to the five food groups. The amount of food eaten must be determined appropriately as well. The recommended foods to eat and avoid before running are as follows:
1.Eat whole grains, brown rice or coarse rice.
2. Eat vegetables and fruits regularly every day.
3. Eat lean meat, fish, eggs, and dried beans.
4. Drink cow’s milk or plant milk regularly.
5. Avoid eating processed food.
6. Avoid eating food that is contaminated with chemicals.
7. Reduce eating spicy, sweet, oily, salty food.
8. Refrain from drinking alcoholic beverages .
What nutrition should runners eat 2 weeks before running?
2 weeks before running Runners must eat 3 complete meals in an amount appropriate to their body’s needs. Do not lose weight and do not starve. It is recommended to focus on eating foods that provide energy, such as complex carbohydrates. Unpolished rice or flour and various types of cereals Including drinking at least 400-600 ml of water every 2-3 hours. If you are in very hot weather, you should increase the amount of water you drink.
1 week before running day, what should good nutrition be like?
When there is 1 week left before the running day. Runners must keep energy supplies in their bodies. You must focus on eating rice or white flour. which can be quickly converted into energy In addition, you should choose to eat protein that has the right amount of fat. Including eating enough vegetables and fruits for the ufabet https://ufabet999.app body. So that the body receives vitamins, minerals and dietary fiber that are necessary for excretion.
Things to do on running day
On running day, runners must still focus on nutrition as before. which should be followed as follows
1. Do not skip breakfast before running.
2. Eat a main meal at least 3 hours before running.
3. Avoid eating foods that are high in fiber.
4. Avoid eating foods that are high in fat.
5. Refrain from eating spicy food.
6. Refrain from drinking milk or coffee.
7. If you feel hungry Eat small meals. Emphasis on carbohydrates that are easily digested and have a moderate sweetness.
8. If you run a long distance It is recommended to take water breaks throughout the designated distance.
9. Drink cold water to feel refreshed. and reduce body temperature
10. For young runners or those in the elderly group. You should drink lots of water. Because they are a group where the body responds to water loss very easily.
When runners know the nutrition they should give importance to before actually entering the field. Another thing that must be given great importance is nutrition after running. You must eat food that provides energy and high sweetness. Add protein along with carbohydrates. Drink enough water, don’t fast and don’t exercise. This is to allow the body to recover quickly.