You are what you eat and depending on what you eat can determine how far you can run.
Each food that is eaten has a specific effect on the body capable of promoting certain reactions and canceling others, whether you want an afternoon of leisure or a day of physical training.
Therefore, if you are one of the millions of people around the world who go running at least once a weeDo you think about what to 메이저사이트 before heading out the door to stretch your legs? Do you have the right drink to recover when you return from exercise?
Whether it’s heading out for a lap in the park on a Saturday morning or training for 10Ks or marathons, the right food can make a big difference to your performance. and kilometers
Sports nutritionist Renee McGregor broke down for the BBC a
series of recommendations on the foods that should be consumed, based on food groups, age and gender of people.
Regarding the former, McGregor highlights the importance of carbohydrates and proteins for exercise. Carbohydrates provide energy to the muscles, the problem is that the human body can only store enough glycogen to run between 60 and 90 minutes, depending on the intensity and the ability of the runner.
When these reserves are depleted is when people feel like they lose all their energy. The important thing is to get the necessary amount of carbohydrates without overloading the stomach.
Read: 5 myths of nutrition in sports
After a breakfast consisting of oatmeal, whole-grain toast and scrambled eggs, about two hours before going for a run, it is necessary to maintain the body with the recommended levels of carbohydrates.
Depending on the distance the body will need between 30 and 60 grams per hour which can be supplied with a banana (25g) or a homemade drink of 300ml of fruit, 200ml of water and a quarter teaspoon of salt (30g). Jelly candies can contain 5g.
Three to keep in mind
Recent studies from the University of Exeter show that beetroot can improve the performance of athletes due to its high nitrate content. This compound converts to nitrogen oxide in the body, which can reduce the amount of energy and oxygen used during exercise , allowing athletes to run faster and longer. Casual runners are likely to perceive more differences than athletes who train regularly. Dosage: At least 5mmol (millimoles per litre), two to three hours before training for five days before a race.
To achieve a fast pace on a consistent basis, people need to have carbohydrate reserves in their body. This food group is key as a source of exercise since it is transformed into glucose and used to provide energy to the muscles. Only limited amounts of carbohydrates can be stored as glycogen in the liver and muscles , so it’s important to take advantage of that space. Dosage: it is preferable to choose foods rich in carbohydrates from oats or whole grains.
Calcium is what builds and maintains bone density and prevents injuries. It is recommended that physically active adults and children over the age of nine consume 1,300mg of calcium per day. Dairy is the most common source, but there are other options such as soy products, green vegetables like spinach or broccoli, or small fish like anchovies and sardines. Dosage: the necessary amount of 1300mg can be obtained with a small piece of cheese, 250ml of milk, three sardines, 100 grams of tofu or a small pot of yogurt.
As for proteins, these are important as they help build, repair and recover muscles, but the amount consumed will depend on how much exercise is done.
For a casual runner, about 0.8 grams is suggested for women and 1 gram for men per kilo of the body.
If a woman weighs 57 kilos, for example, she will need 46 grams a day, which can be achieved with two eggs, 75 grams of chicken and 400ml of milk.
Regular athletes should consume about 0.25 grams per pound of their body about three to six times a day.k, it is advisable to ask yourself some questions.
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