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It all comes down to diet

2020-08-20T19:28:14.370Z


Munich - Not only the optimal training is crucial for success in running, also the right nutrition is important. The nutrition tips from running expert Martin Grüning:


Munich - Not only the optimal training is crucial for success in running, also the right nutrition is important. The nutrition tips from running expert Martin Grüning:

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“Train, train, nothing but train,” was the answer from experienced runners in the past, when asked how you could improve your performance apart from proper running training. Not correct! Running expert Martin Grüning is of the opinion that you can do a lot more than just run, firstly to improve your health and secondly to improve your performance. For example, eating properly, i.e. healthy and endurance-appropriate.

1. Never run on a completely empty stomach

There are two reasons why runners often do not eat before running:

1. You are afraid that you will not get a meal before you run, that your stomach will rebel, that the food will belch.

2. You run to lose weight and want to support this with zero nutrition before the run.

To 1 .: To avoid stomach problems while running, you should only eat light food beforehand: a white bread roll or toast with jam, for example. Before you start running, avoid whole-grain products such as muesli or grain bread, but also salad with sauce or fatty foods, which are a strain on the stomach.

To 2 .: If you go without food before running in order to lose weight, then let yourself be told: You are carelessly playing with your health. Your body needs energy to perform. If you do not ingest any food, your energy stores are quickly depleted and you can no longer lose weight by running because you can no longer walk. Your legs are failing you. You should therefore consume at least 200 to 400 calories about an hour before running so that your body has enough strength for the load.

2. Never run on a full stomach

Some eat too little, others too much. The muscles need more blood when they are running than when they are resting, so that the stomach only has a fraction of the normal amount of blood available. This slows down the digestive process and the undigested food is constantly moving in the stomach, which can be very uncomfortable. It should be a few calories (200-400) before the run, but that's enough. And they should be made up of bananas rather than fries.

Running training: 21 tips for 21 kilometers

Running training: 21 tips for 21 kilometers

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3. Avoid unintentional stopovers

“And what if I have to go out and about?” Asks the beginner. Then stop, find a shady spot, and do the inevitable. Do you want to avoid having to go to the toilet in between? Then drink and eat well in advance of the run. Fluid only takes 45-90 minutes to be processed and excreted in the body. So if you drink large amounts up to 90 minutes before the run, they should have been eliminated by the start. In the last few minutes before the start of the run, take only small sips.

The situation is somewhat different with solid food. The last meal should be eaten 3-4 hours before the run. Then it shouldn't be a problem to have gone to the toilet before starting.

The most important thing : coffee, milk and citrus fruits should be avoided in the last hours before a run, they stimulate the stomach unnecessarily and cause digestion to be confused under stress.

4. Drink while running

Dehydration is the worst thing that can happen to you during a run. "Dehydration" means lack of fluids, and the result is an enormous loss of performance and even collapse. In short: the consequences are devastating. But nothing is easier than preventing this: if you drink eight glasses of water or a comparable liquid throughout the day (twice as much on warm days), you don't have to worry about dehydration. Do not neglect your drink intake while you are running, and drink about 0.1-0.2 liters of fluids every 15-20 minutes.

Drinks can be taken with you in drinking bottles using the appropriate belt, you can also deposit a drink on your lap and stop at this “private” refreshment station from time to time.

For runs lasting more than an hour, it is also advisable to take carbohydrates during exercise, either in the form of solid food (bananas, energy bars, etc.) or in liquid form as a powder or gel mixed into a drink. The optimal dosage: 50-100 calories every 30 minutes.

5. Balanced diet

The optimal diet for endurance athletes consists of 60% carbohydrates, 25% fat and 15% protein. For the 2,800 daily calories recommended as healthy, this is accordingly: 420 g carbohydrates, 77 g fat and 105 g protein per day.

So the 60-25-15 endurance diet stands for nothing more than loads of carbohydrates that help replenish your glycogen stores, as well as a sufficient amount of protein to supply the working muscles and strengthen the immune system. Those who cannot correctly estimate their food intake should get used to the use of nutritional tables, which list the composition of all foods in detail.

A practical overview :

A healthy diet always includes whole grains, fruits and vegetables. The correct daily ration at a glance: 6-11 units of whole grain products (one unit is e.g. a slice of bread, a cup of whole wheat pasta, a cup of muesli), 5-9 units of fruit and vegetables and 2-3 units of meat.

Source: merkur

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