Useful supplements for those who are actively engaged in running
Running is an energy—consuming sport that increases the overall endurance of the body. The load during running increases the pulse, causes internal organs to vibrate and contributes to rapid energy consumption. Running allows you to strengthen the musculoskeletal system and makes almost all muscle groups work, especially the muscles of the legs, buttocks, thighs, abs and cortex.
How to minimize stress with nutrition and running supplements
Nutrition gives the athlete's body a building material, thanks to which new tissues are created and damage is repaired. The speed with which the body recovers after exertion depends on nutrition. The faster the recovery processes go, the stronger and more resilient the body becomes. Nutrition for runners should be balanced and nutritious.
Proper nutrition before jogging
Eating before the race directly affects the quality of training. Therefore, professionals recommend paying attention to food that is quickly digested and saturated with carbohydrates: cereals (oatmeal, buckwheat, rice); dried or fresh fruits; berries; whole-grain flour pastries; milk and fruit cocktails.
A full meal should take place no later than two hours before the race. This is a very important rule, because the food that has not had time to digest will prevent effective training. If a full meal failed, and hunger does not allow you to focus on sports, then half an hour before jogging you can "refuel" with fast carbohydrates — banana, yogurt, smoothie or energy bar. At the same time, it is worth remembering that liquid food is absorbed better and faster than solid food.
It is very important not to start a morning run on an empty stomach, because overnight glycogen reserves in the liver are consumed. This will lead to the fact that you will run out of steam even at a short distance. If there is no time for a full breakfast, recharge your body with a snack with fast carbohydrates that will provide the body with energy.
Nutrition after jogging
Food after exercise should be nutritious and include proteins, valuable fats and carbohydrates. The main task of post—workout nutrition is to help the body recover the spent energy faster.
The menu consists of the following products: meat dishes; porridge or pasta, cottage cheese, yogurt, oatmeal, fruit, honey.
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