Food is what fuels us to continue what we do daily. However, many of us forget to think of its real importance. That’s especially true for those who work out a lot just like we as runners. For those who work out a lot, the food they take can have a huge impact. Either it will let you function at your best or it will get you rusty. Worse, they can lead to a breakdown, which you do not really want, right? If you are an endurance machine or want to be one, this sports nutrition guide is what you need to have in mind.
Gels and bars are only great when we are on the long, hard run. However, you need to consider what you eat when you are not doing your work out too. The foundation for your endurance fitness always comes back to general health. Thus, a high-quality diet is something essential for you. For a healthy sports nutrition diet, you should have more vegetables and fruits, complex carbohydrates and lean protein on your plate. Junk foods must also be avoided and drinking alcohol needs to be limited.
Too much training is tiring. However, sometimes the problem lies in not eating enough. Performance does not star from training but from the fuel. Food is our fuel. That means that we need to have enough food that will fuel us for the whole day. Food gives us the energy that allows us doing all the workout runs that we do, so it is necessary that we eat enough and stop fearing the possibility of weight gain. Just check your weight regularly and you’re fine.
Before the workout or even during, you can have some snacks. Just make sure that you consider how you feel and decide on it based on what works best for you. If your workout is less than an hour, taking a snack soon before the workout session is enough. If you train longer, it’s recommended that you take a snack that is rich in carbohydrates every 30 minutes. Make sure your workout snacks are easily digestible.
Eating vegetables and fruits are not all that we need to fuel our body. We also need macronutrients such as fats, proteins, and carbohydrates. They give our body all the energy we need to work out. For your sports nutrition regimen, it is essential that you give your body the right amount of these macronutrients. If your energy before, during and after your workout is low and when you feel fatigued frequently, it could mean that you don’t get enough energy from the foods you eat.
Endurance athletes are quite obsessive. They do their workout passionately and check their body for a result every now and then. Most of them though do not have the same relationship when it comes to food. Even when their bodies are starving for nutrients, they still deny themselves of it. Eating is not just all about health but also of pleasure. Nothing is wrong with giving yourself the food you crave for. Just make sure that you do it minimally and in a way that will not affect your wellbeing in a too big way.
Hydration is an important aspect in your diet especially before, during and after a workout. This is where proper digestion, brain power, healthy skin and nutrient absorption rely. Also when running you need to replace the fluids you’ve lost with sweat. When you are not working out, hydration is simply about having a good electrolytes and fluid balance. How much water to drink you need depends on your size, activity levels, sweat rate, altitude and the weather.
High quality foods are known for great benefits. However, if you are an endurance athlete, you must be aware that it can do more harm in your training when you eat them at a wrong time. Practicing meal timing is essential for sports nutrition. 3 hours before your training session, you should give your body the nutrients it needs. That basically means enough carbs. Also take note that the foods that you will feed your body after the training has the same importance. It is imperative that you know when to eat the right meals on the right time.