Nutrition plan for runners from a sports nutritionist.
Proper runner nutrition is “our everything”. Regardless of whether you are running a 5-kilometer distance or a marathon, a diet that takes into account the features of cross-country workouts will help you feel more confident and easier to achieve the desired results. Sports nutritionist James Collins, who is responsible for the nutrition of the Arsenal football team, has developed a nutrition plan for all types of exercise.
Low intensity training (duration less than 60 minutes)
What is on rest days and minimum load? – Less carbohydrates , more protein.
The amount of carbohydrates should be reduced in proportion to the amount of training. This means that only one meal can include carbohydrates – let it be breakfast or snack. Reducing the amount of carbohydrates will increase the amount of foods rich in protein – they will satisfy the feeling of hunger all morning. Protein will also help restore muscles that have suffered a greater load on high-intensity workout days.
Also on rest and training days of short duration, it is recommended to consume more polyunsaturated omega-3 fatty acids. They fight against inflammatory processes and contribute to the restoration of body tissues. Consumption of fruits and vegetables with a high content of antioxidants will help fight free radicals, as well as reduce pain in the muscles. Such a variety of recommended products provides an excellent opportunity to experiment with traditional recipes, flavors and seasonings!
Medium intensity workouts and intervals (60 minutes duration)
What is on the days of average load? – Moderate protein and carbohydrate intake.
On training days of moderate intensity, carbohydrate consumption should be moderate, which means that they can be included in your breakfast and lunch. Carbohydrates will provide nutrition during workouts and replenish glycogen stores. If you can not do without carbohydrates in the evening meal, then choose foods with a low glycemic index, the release of energy from which will be slow. Protein should be included in every meal, but only in moderate portions. In addition to all of the above, separately, you should think about the inclusion in the diet of foods rich in iron – at least 3 meals per week. Iron will help ensure the smooth supply of your muscles with oxygen, which is especially important during endurance training.
Long endurance workout or two workouts per day
What is on high load days? – Increase the proportion of carbohydrates in the diet.
Carbohydrate intake these days should be high at every meal. Carbohydrates can even be included in snacking to provide the body with the necessary energy during exercise. Breakfast, consisting of products with a low glycemic index, will give the necessary calories for the whole morning before lunch. But before training you can eat one snack with a high glycemic index. A high proportion of carbohydrates in the daily ration means that you will need to strive to reduce the proportion of fat (since the proportion of protein in any case remains moderate). Make sure that your evening meal includes a protein dish, as they will help restore muscles after a high-intensity workout, as well as increase muscle tissue at night.
During workouts, it is also recommended to drink plenty of fluids in order to maintain the water-salt balance at the right level and replenish the amount of water that the body loses with sweat. Before hard workouts you can not try new, untested sports nutrition. Also avoid foods that can lead to disorders of the gastrointestinal tract – fatty foods, dishes with a lot of spices or high fiber.