Common sense tells us that a balanced diet is the best way for almost everybody. And that is the runner, also holds. Especially important is what you were before, a run to eat with the energy necessary to provide your complete well-being over.
Optimal nutrition for runners revolves around the three main components of the diet - carbohydrates, proteins and fats. In addition comes the most important nutrient of all - water - and you're in the right direction.
Carbohydrates provide readyEnergy and fuel your muscles. Protein both builds and repairs damaged muscles. Fat and provides a highly concentrated form of energy. And as you know, you do not have much of anything, which is highly concentrated.
A recommended breakdown of these 3 categories is
60-70% carbohydrates
15-20% protein
20-25% fat
There are many diet books on the market and many "experts" who will not agree with this breakdown. And used the accent of the carbohydratesrecommended for endurance athletes like marathon runners. However, by eating the "right" carbs, protein and fat, it has a recipe for a healthy diet for the general population.
Deciding what to eat before a workout is an experiment of one. You will quickly find out what works and what does not work for you. However, a basic rule that what you eat before training, you should fuel, but not hinder your efforts. You should allow about an hour to digest a pre-run snack, andmore for a full meal.
For a snack or a meal forward, you should foods that are easy to digest. Good choices are high-strength, low-fat foods such as bread and pasta, oatmeal, yogurt, or juice. Before a long run or a race, you should definitely eat something, even if it something simple like toast or a bagel's. You need to start a race with fuel in the tank. You would not think of on a road trip with no fuel in your car.
One thing that is often neglectedor taken for granted is water. Many runners do not, the importance of taking in enough fluids during training runs and races primarily because, as you are not thirsty a good indicator of your fluid needs to realize. You've probably heard it before but it bears again: Do not wait until you feel thirsty to drink.
The general rule is in warm weather, you should drink 1-2 cups of water before you head out the door, and about 8 oz every 15-20 minutes. On cooler days, you can notfeel the effects of dehydration so much, but still lose significant amounts of water. So hot drink, both in practice and cool weather. In the runs or workouts will be longer than an hour, you have to drink your water with an electrolyte, supplement, such as Gatorade.
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