Make it the most people, when they think about “pecking”, referring to “junk food” such as snacks, pastries or sweets, but for the runners, that, can be a nutritious very valid strategy provided “snacking” is carried out with the essential nutrients. If the calories of a properly distributed, reports a high-energy addressing training in the best possible way. It provides a huge variety of nutrients, which you will need to perform the calorie expenditure when you’re running. Chop properly also, regulates blood sugar levels and keeps the high metabolism so we will be protected, the unwanted weight gain
According to Suzanne Farrell (runner and speaker for the American Dietetic Association): “When it comes to meals without any previous starters, people usually eat faster, more, and choose more calorie foods because they are too hungry”.
One of the basic guidelines when you’re a runner is keep small portions of snacking (250 gr.), have the option of always eating healthy meals which, in turn, are loaded with essential nutrients you will need during the race.
According to Kelly Montgomery (trainer and consultant for nutrition of Connecticut (USA)): “Deciding to take fruits, vegetables, whole grains and healthy gauzes, runners can get the nutrients that have been lacking in meals”. To do this, it is very important to know that food is correct at all times and when I have to eat them already that this demonstrated that certain foods give runner greater performance when it comes to face a trial
BEFORE THE RACE
Shown that the vast majority of runners make their daily training right after the last meal of the day, then we have to those who are trained in the morning at fasting and finally there are those who perform the daily training in the afternoon, leaving to spend several hours from the last food intake. We can give you a solution to this kind of mistakes we commonly make a simple intake of about 40 / 50 g of food rich in HC, low in fiber, that you a supply of extra energy and make it easy to assimilate and digest. “You can also eat some protein and fat to maintain stable blood sugar during a long workout, but include it wisely,” says Montgomery
Knowing that the fats, proteins and fiber are digested slowly and can give you stomach problems during the race, select the particular food for every action of your daily routine
The best option is, without a doubt, get that food supply in a way nature, i.e. through the normal meal and not looking for external agents such as smoothies and some derivatives. We find that energy intake in fruits, crackers, energy bars and even in the goat cheese
By Andrés Alonso (Nutricoach y levante zone)
Thanks so much!!!