MADRID, 21 Abr. (EUROPA PRESS) –
The sports nutrition brand foodspring presents its range of products, including proteins, to start running, an accessible, free sport and the easiest way to exercise that in 2022 saw the number of participants double in a marathon compared to the previous year, according to the Strava Report on that sporting year.
This growing interest is also reflected in the rise of running clubs and communities on social media. But it’s important to combine training with good nutrition to maximize performance and avoid the dreaded energy crash.
Since malnutrition is such a common symptom, foodspring shares some of its best tips to help you feel your best and enjoy the benefits of running like eating a wide variety of good quality carbohydrates, lean protein and healthy fats.
As a general rule, it should be taken into account that to support training and provide the body with sufficient energy, between 45 and 65 percent of total calories must come from carbohydrates. These carbohydrates are also useful to enhance recovery.
A large amount is needed because these fuel a reserve of energy, known as glycogen, which is stored in the muscles to be quickly converted to energy.
The amount of carbohydrate needed will depend on how often the runner trains, their age, weight, height, and daily activity outside of training. The rest of your macronutrients should come from protein and fat, in roughly equal amounts and in whatever forms you prefer.
BEFORE YOU RUN
What to eat before running depends on the distance and time you plan to run. If you are going to run a short distance (up to 10 kilometers) a small snack with a high glycemic index (GI) is recommended, such as toast with jam.
This rapidly raises the glucose level in the body. The body will get energy primarily from muscle glycogen stores and shouldn’t need much more.
If you are going to run longer and therefore a longer distance, you should opt for 1-1.2 grams of carbohydrates per pound of body weight 1-3 hours before you start. Take what suits you best, but avoid excess fiber, fat or protein.
For longer runs, hydration is extremely important. Drink 6 to 8 milliliters of electrolyte-rich water per kilogram of body weight 60 to 90 minutes before departure.
About 45 minutes before starting, you have to drink again so that the intestine absorbs more water. Don’t just drink plenty of water before running, as this can end up diluting blood sodium levels, increasing the risk of hyponatremia – a condition characterized by low blood sodium levels.
Caffeine is also a well-known performance-enhancing substance. This has been shown to mean that caffeine reduces mental and physical fatigue. The recommended dose is 3 to 6 milligrams per kilo of body weight, to be taken before and/or during the race.
However, the effect must be tested to deduce the dose that suits you best. Since caffeine takes between 45 and 60 minutes to reach its peak in the bloodstream, it is ideal to consume before running, especially if you are running a short distance.
The products that foodspring offers prior to the race are, among others, Energy Aminos, which contain micro-encapsulated caffeine and eliminate the characteristic bitter taste of energy drinks.
The variety of caffeine chosen, naturally derived from Guarana extract, allows a sustained release of 200 milligrams per dose. This means you will get the maximum energy benefit and not experience the dreaded energy crash.
DURING THE RACE
Refueling during a race is complicated, both from a logistical and functional point of view. It is important to test which foods and products are best for the body.
For races longer than an hour, you should aim to consume between 30 and 60 grams of high GI carbohydrates per hour such as nuts or sports drinks.
For races of more than 90 minutes, the intake must be spaced every 15 or 20 minutes. It’s important to stay hydrated on long runs, as a dehydration level of just 5 percent can result in an 8 percent loss of speed, a 10 percent loss of power, and a 20 percent reduction in decision-making ability. percent.
Try to drink between half and one liter of water per hour, but being careful with overhydration is key.
AFTER THE RACE
Within 30 minutes of finishing your run, it is essential to start refueling to kick-start the recovery process as quickly as possible. It is recommended to take 1.2 grams of carbohydrates and up to 0.4 grams of protein per kilo of body weight.
This corresponds to a bagel and a protein shake. Within 2 hours you should eat a balanced meal made up of carbohydrates, proteins and fats.
Protein powders are foodspring’s bestseller. They are available in 4 varieties: Whey Protein, Vegan Protein, 3k Protein and Clear Whey.
As training distance increases, so do caloric needs, especially calories from carbohydrates.
In addition, you should include a wide variety of colorful fruits and vegetables to provide vitamins, minerals and antioxidants that help relieve aches and promote recovery.