How you nourish and hydrate your body on the days leading up to a race or a long run affect how comfortable you are during and after the run. But they also help determine whether you achieve your peak running performance. It is equally important to know what to eat fuel your body and support peak performance and overall health. The foods you eat all contain macro- and micronutrients that play different roles in the way energy is delivered to your body and how your long runs are fueled. For healthy long-distance runners, goal macronutrient targets also known as “macros” will differ depending on your training schedule. Our bodies burn energy supplied by carbohydrates more efficiently compared to energy from proteins or fats, according to studies conducted on energy metabolism. Good food sources of carbohydrates include. Choosing less processed carbohydrates that are made from whole grains will provide you with more fiber, which can help you stay sated. But don’t add a lot of fiber to your diet all at once, as this may cause uncomfortable symptoms. Protein provides the body with energy and works to repair tissue damaged during exercise. Long distance runners and marathoners should aim to consume 1.
Free radicals can be damaging to cells, and vitamins C, E, and A can neutralize them. Protein provides the body with energy and works to repair tissue damaged during exercise. These are just a few of many possible combinations. Ditch the Energy Drinks When Exercising. J Int Soc Sports Nutr. Avoid drinking carbonated drinks or juice because they could give you a stomachache while you’re competing. Be cautious and remember that carb-loading doesn’t mean stuffing yourself full of pasta the night before a race. Because of this, middle distance runners are often conscious of their nutrition in order to achieve a desired body composition. Some runners even opt for high-sugar snacks like gummy bears or other small candies. Every athlete is different in terms of size, shape, activity level, etc. And be sure to keep track of weather conditions.
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