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To be successful in running, you need to consume a lot of carbohydrates during your training cycle, when your body is using more energy than usual and depleting its carbohydrate stores. During and before the training period, you need to encourage your body.
carbohydrates
Eat at least 6 grams of carbohydrate per kilogram of body weight. If you are training for a long-distance run, you should eat plenty of foods high in carbohydrates. You
can also use pre-packaged exercise gels for long-term carbohydrates, which are easy to carry around. You can also eat bananas, which are a great source of natural energy for running.
protein
Protein construction blocks provide energy to muscles, which is important for muscle recovery after exercise. Protein is an important component of a healthy running diet. Lean beef, pork, and chicken are among the richest sources of these amino acids. Whey is a good source of protein, and whey is present in dairy products. Whey is a rapidly digested protein. Whole grains and legumes also contain small amounts of protein. To balance amino acids, you should vary your source of protein.
Running can increase the utilization of stored body fat as fuel, and carbohydrates are like "jet fuel" that provide energy to muscles to keep you going.
Dietary fat
Proper nutrition is crucial for running. While carbohydrates are less fuel efficient, fat is an important component of a runner's diet. A runner's diet should contain at least 20% dietary fat. Besides protein, fat is also an important component of a runner's diet. It contains 9 calories per gram and is found in poultry, fish, nuts, and legumes.
Runners should consume about 1 gram of fat per kilogram of body weight, or about 0.45 grams per pound, to meet their energy needs and prevent fat accumulation at the same time. To keep the body running properly, dietary fat should make up 20% to 30% of daily caloric intake.
water
Your body regulates its temperature and cools itself, and drinking enough water while running helps you recover faster. Besides reducing muscle cramps and enhancing mental function, water supports your immune system, protects your organs, lubricates your joints, and transports nutritional substances to your cells. Water can also reduce muscle cramps and enhance mental function.
Drink at least 12 to 20 ounces of water before running. You can check your hydration level by looking at your urine. It should be clear or light yellow, which indicates that your body is well hydrated. If the water is dark yellow or dark, we recommend drinking 8 to 16 ounces of more water.
