PROPER EATING FOR RUNNERS PART I - BEFORE TRAINING

In addition to a balanced diet, sports nutrition is a popular topic these days. Although this is also based on the fundamentals of healthy eating, due to individual sports goals and increased energy expenditure, the athlete's diet differs to a certain degree from the diet of the average person.

Our body uses nutrients that provide energy as "fuel", i.e. carbohydrates, proteins and fats.

The order in which the nutrients are used depends on the time and intensity of the (sports) activity.

At rest (e.g. while sitting) and during low-intensity movement (e.g. walking), the body obtains energy mainly from fats and adipose tissue.

As we increase the duration of exercise, carbohydrates become an increasingly important fuel.

It follows that carbohydrates are the most important energy providers during running training and competitions.

Why is protein important?

Although proteins are classified as energy-giving nutrients, their greatest role is in the construction and reconstruction of tissues (e.g. muscle tissue). However, there are extreme cases when the body begins to use its own proteins (the muscles) as energy, i.e. "eat them up". This can occur in the case of starvation for more than 12-13 hours, a prolonged low-carbohydrate diet. Degradation of muscles is not beneficial for those who do sedentary work, and it is clearly unfavorable for active people!

It is important to mention that the "burning" of the muscles starts sooner than those who are not overweight and also restrict carbohydrates in their diet!

Don't be afraid of carbohydrates!

In order for training to be effective and competitions to be rich in results, it is essential to consume the right amount and quality of carbohydrates. (During long-term carbohydrate deprivation, our brain does not work properly either; we become more tired and irritable.) Sports activities must always be started with filled carbohydrate, also known as glycogen stores!

Meals before training/competition should be high in carbohydrates, but lower in fat and protein. This is necessary because fats and proteins spend more time in the stomach, are digested more slowly, and can cause discomfort (e.g. bloating, fullness). In addition, as we have already learned, they are not our primary source of energy while running.

The pre-run menu has four main tasks:

• prevents the breakdown of muscle proteins,
• helps to avoid low blood sugar and its symptoms, such as dizziness, rapid fatigue, blurred vision,
• helps prevent hunger pangs during and after sports,
• it gives a feeling of well-nourishment, which also has a good effect on us mentally.

FOOD VARIATIONS 3-4 HOURS (MORNING) BEFORE THE RUN

• ham sandwich (2 slices of bran bread) with cucumber,
• egg sandwich with iceberg lettuce,
• oatmeal with yogurt, fruit, a few seeds with oil (e.g. walnuts, almonds), homemade banana muffin.

FOOD VARIATIONS 3-4 HOURS (IN THE AFTERNOON) BEFORE THE RUN

• tuna penne with broccoli, lightly spiced chicken breast with millet and arugula,
• egg rice with cucumber salad
• tofu with bulgur and zucchini.

SNACKS 1 HOUR BEFORE THE RUN

• 1 ripe banana,
• muesli bar,
• jam puffed wheat or rice slices.

TIP: If you know that your stomach is sensitive, take energy in liquid form.

LIQUID ENERGY BOMBS

• yogurt banana smoothie with 1 teaspoon of honey,
• cocoa with 1 teaspoon of honey,
• Curd chestnut milkshake (made from mass) with 1 teaspoon of honey.

Immediately before running, you need a quick boost of energy , which can be achieved most simply by consuming sports gels, fruit juices, and dried fruits. It is important to mention that although their blood sugar level rises very quickly, unfortunately it also drops just as quickly, which can have an adverse effect on performance and mental focus. By avoiding these inconveniences, dietary supplements containing carboline prove to be a better choice. Karbolyn is a fast-absorbing (but sugar-free!) carbohydrate that is used more slowly by the body than simple sugars (e.g. dextrose, granulated sugar, honey). With its use, symptoms resulting from rapid blood sugar fluctuations can be avoided, and it can even help regeneration processes.

SHOULD I USE A DIETARY SUPPLEMENT?

A performance-enhancing dietary supplement containing caffeine and taurine , for example, can help us achieve the right level of energy while running. Although L-carnitine lives in the public consciousness as a fat burner, its role is mainly in improving endurance and supporting regeneration. (The consumer effect alone is not sufficiently supported, however, when used together with other fat-burning active ingredients - e.g. caffeine - it can really help in reducing body weight.)

One of the most effective energizing formulas is citrulline malate of natural origin, which is the active ingredient in modern energizing, performance-enhancing dietary supplements. It can help provide energy, reduce the feeling of mental and physical fatigue, increase endurance and strength, and also inhibit the build-up of lactic acid that causes muscle fever. Citrulline malate is therefore a versatile performance-enhancing active ingredient, which - as a companion to a suitable diet - can contribute to better results for runners.

"MEASURED" DIET

Every person is unique; with individual needs, demands and goals. Counting calories and nutrients is a time-consuming process that requires expertise. If someone wants to follow a more "scientific" based diet, it is worth contacting a dietitian, who will help you put together a performance-enhancing diet, taking into account your individual characteristics, health status and limitations (e.g. financial situation).

In the next part of the series of articles on the right diet for runners , you can find out what kind of diet you can use to help your body regenerate quickly, relieve muscle soreness, and avoid muscle loss.

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