You can eat as much as you want
If you cover 20 km a day, you can certainly afford more than your less active table neighbor. But jogging for health at an easy 5k pace three times a week probably won’t give you a good head start.
The ability to run to burn calories is often overestimated. The amount of energy you personally expend depends on your weight, speed and individual characteristics, but on average half an hour of running is around 300-400 calories. Not much, right? Therefore, if the question of weight regulation and energy metabolism balance concerns you, evaluate your activity adequately.
You can eat anything but!
The runners have good health and they are not afraid of any evil
In general, runners are indeed healthier than the average person, for example, they are less likely to have cholesterol problems. And yet, the abundance of industrially processed foods, saturated with harmful and carcinogenic fats, sugary, fatty and overcooked foods will not benefit anyone. Trying to build your menu on natural products, with lots of vegetables and fruits is a basic healthy recommendation for absolutely everyone, including joggers.
Need carbs before you start
You won’t make it without it!
As for the need for a carbohydrate load before the marathon and ultramarathon distances, the disputes do not subside to this day. However, the benefits of a plate of pasta before short runs will not outweigh those of any other hearty meal.
Also, remember that the maximum supply of glycogen in the body is limited and you cannot increase this limit in one day by eating carbohydrates.
Run at a low heart rate, train your body to use fat for energy, and don’t forget to eat on the trail, especially on runs longer than a half marathon. And that the pasta party remains a traditional meeting between friends the day before departure.
Beer is the best isotonic
Not only because it is often given in the starter pack!
Despite the fact that many runners go with beer, organize club races from bars, and beer brands often sponsor races (which explains the presence of a frothy drink among the starting bonuses), beer does not perform the function of restoring the water-salt balance very well.
It is better to take a drink with electrolytes, rehydron or mix your own isotonic, which consists of water, a glucose-carbohydrate component (for example, juice or honey) and salt.
On the course you can’t eat anything at all
Here’s another moment to lose in supply!
Much depends on your body, goals for the run, and duration, but most likely you still need to eat. A must for marathons and ultramarathons. Otherwise, there is a risk of catching the notorious “wall” – this is when the glycogen in the body is finished, and with it the strength to run somewhere.
Of course, under ideal conditions, the runner draws energy from both glycogen and fat stores, but the body still needs to learn this trick. And if you run long enough, you’ll run out of glycogen anyway.
It is worth replenishing energy reserves before this time, since the assimilation of nutrition will take some time. The general advice is to take 30-60 grams (depending on your height and weight) of carbs every hour of running. Be sure to test different types of nutrition in long workouts to choose the best option for you for racing.
A low calorie, low carb, keto or another fad diet will help you lose weight before you start.
And running will be so much easier!
Of course, the lower the weight of the athlete, the easier it is for him to run. But to be able to run, the body definitely needs carbohydrates and lots of them. In addition, during intense loads in the preparatory period, the body is already exposed to severe stress, so nutrition at this time must necessarily be rich, full and varied.
Chances are, in the process of preparing for the race, you will already lose some percentage of body fat due to increased activity, if you just don’t eat too much.
Kletchatka is a devil on the run
It is better not to eat it at all, otherwise you never know what
Cutting out a high-fiber snack (as well as high-fat or high-protein foods) just before your run is a good idea.
But in other cases, we certainly need dietary fiber, because it is they that ensure normal peristalsis and a healthy gastrointestinal tract. Make sure your diet contains 20 to 25 grams of fiber per day.
The amount of protein in a runner’s diet doesn’t matter
I want to run fast, not build muscle!
Everyone needs protein, especially runners because it’s a building material for our muscles, which are destroyed during a long run (yes, that’s called catabolism). And fast running helps us, including muscle strength.
Moreover, with age, the muscle mass of absolutely all people inexorably decreases, and in order to stay healthy and vigorous, it is absolutely necessary to maintain it.
Protein is also something to watch for those who want to lose weight because getting enough of this macronutrient will stimulate fat burning.
Drink a lot during exercise
Don’t let yourself dry out
Now, there are several generations of athletes who are told that during training you absolutely have to drink a lot to avoid dehydration, so it is quite difficult to fight against this stereotype.
And yet – do not drink too much on the go. A large amount of water will simply not be absorbed during such active muscle work, and instead of the necessary hydration, you will experience nausea and cramps. And if you vomit, dehydration will increase even more.
Yes, we lose a lot of fluid through sweat during running, but it’s actually completely normal to replenish about 60-70%. The rest you can easily get after training. This will not lead to any negative consequences for the body. The main thing is not to allow dehydration of more than 2% of your weight. On races up to 10 km in not very hot weather, you can’t drink at all.
Why sugar is bad
The whole sane progressive community has long since given it up!
Sugar is an important source of energy for intense endurance training. In the form of glucose and glycogen, fructose and other simple sugars that are easily converted to glucose during exercise, sugar improves performance.
In fact, all carbohydrates in our blood turn into sugar. At the same time, the “simple”, which many avoid as “harmful”, do it quickly, giving an instant influx of energy. Research shows that for optimal results, eating carbs before your workout will help maintain your endurance and strength.