If you are a runner, food acts as fuel and it plays a critical role in determining your performance and energy levels. Whether you prefer short jogging distances or you are a marathon runner, you must know the right type of food to consume, and when to eat it, in order to improve your overall performance. Check out these expert nutrition tips from a naturopathic doctor for avid runners.
Understand Nutrition Basics
When you run, your body will burn more calories, and you will need to replace them. If you are an avid runner, make sure your diet has these three macronutrients; – carbohydrates, fat, and protein. Carbohydrates are the primary source of energy in the body, and they are broken down into sugar glucose.
Fat stored in your body provides fuel when you run long distances. Protein helps your body rebuild muscles, prevents injury, repairs tissues, and facilitates the production of red blood cells responsible for carrying oxygen. You can consult your nutritionist about the specific foods items to include in your diet to ensure a constant supply of these nutrients.
Use Supplements
In addition to a balanced diet, you can also include supplements to improve your performance. Experienced nutritionists at https://kimuraathletic.com/ explain that among all supplements available, creatine is the most popular and science-backed nutrient that can play a pivotal role in helping you achieve your fitness and athletic goals. This supplement has no match, and it is safe to use. However, before you start looking into taking supplements, ensure you consult your physician.
Micronutrients
You need a diet rich in micronutrients since exercises like running are strenuous to the body. Some of the critical nutrients to include in your diet are as follows.
- Calcium – is responsible for muscle contraction and bone health. It is mainly obtained from leafy greens and dairy products.
- Vitamin D – is ideal for bone health, and it comes from the sun and other sources.
- Iron – is vital for the development of red blood cells.
- Antioxidants – reduce cell damage and come from foods like fruits, nuts, vegetables, and seeds.
Maintaining a diet consisting of whole foods will help you get sufficient micronutrients.
Timing
The timing of your diet depends on factors like the distance you want to cover, body tolerance, goals, and experience. If you intend to run for fewer than 60 minutes, you can exercise without eating or you may need a carbohydrate-rich snack. For a session that is more than 60 minutes, you will need a small meal rich in carbohydrates.
For marathon distances, you will need a strong meal rich in carbohydrates. You can include yams, potatoes, multigrain bread, whole-wheat pasta, and brown rice. During your run, you can consume micronutrients rich in carbohydrates. After the race, you can prepare a meal consisting of basic nutrients.
If you are an ardent runner, you must know the right nutrition to include in your diet to improve your overall performance. Food acts as fuel and it gives the body energy that will sustain you when you run long distances. Your basic diet should include carbohydrates, protein, fat, as well as micronutrients. You should also be cognizant of the most appropriate times to consume the different types of food before hitting the road.