Preparing for a running or enter a running race not just regular practice. It is important to maintain nutrition throughout training and running. That will help to make running more efficient and physically fit.
Runner’s preparation not only does it require regular preparation and practice, Regarding food, it is an equally important matter. For runners, athletes or regular exercisers Taking care of your eating plan well and properly can help keep running. The strengthening of the physical strength can do with full efficiency Help restore the body Reduce injury. Also reduce the danger during the competition. It good for maintain a physical condition for other activities.
Preparing a meal plan for running or participating in a race consists of three phases: pre-run, sprint, and post-run. In which each period Are all useful And the importance is different.
Before you run, eat well, prepare yourself.
People who exercise regularly runners with training schedules and practice running regularly Nutrition supervision is needed. By choosing a food that provides complete nutrition Fully proportioned according to the food principles of 5 groups.
- Eat brown rice, brown rice, hand grains.
- Eat vegetables and fruits on a regular basis.
- Eat lean fish and meats, eggs, legumes.
- Drink milk or plant-based milk on a regular basis.
- Reduce spicy food, reduce sweet and salty.
- Refrain from drinking beverages Alcoholic.
- Avoid processed foods And food with chemical contaminants.
In addition, the amount of food should be set in moderation. Enough to meet the needs of the body to be used as energy for exercise and running. For runners who practice hard Should increase the amount of food in the appropriate proportion as follows.
Drinking enough water is equally important.
Nutrition that matters Compensating for water loss from physical activity and running training is no less important than the other. Which drinking enough water for the runner. Will help regulate the heartbeat level Make it pump Better blood flow And help reduce body temperature. Thus resulting in better running recommended to drink at least 2 liters of water per day (for people weighing 60 kg).
2 weeks before running, how do you eat?
The countdown begins near the running day 2 weeks before running. To eat all 3 meals in the amount that is appropriate to the needs. Do not try to lose weight, abstain or starve. Choose food By focusing on food that provides quality energy Complex carbohydrates white rice And various grains.
Drink enough water to prevent sweat loss. Or drink at least 400-600 ml of water every 2-3 hours and need to increase the amount of water to drink more. If encountering extremely hot weather .
1 week before running, what kind of eating.
It’s close to running. This week is the preparation of energy supplies stored in the body. By focusing on white rice flour foods that can be converted to energy quickly. Choose lean proteins and eat more fruits and vegetables to provide your body with vitamins. Essential minerals Including dietary fiber that is necessary for excretion.
Avoid spicy food food that is unfamiliar with fermented foods. Foods that cause stomach irritation. To avoid problems that will occur to health. Or cause diarrhea.
Things to remember how to eat on a run
Regardless of which group they are running for health, running after the front-line running results, should pay more attention to eating on the day of running.
- Not fasting for breakfast before a run Choose nectar, bananas, Lets it more easily digestible carbohydrates. If it is a short run Immediately after waking up Able to postpone breakfast to eat after the run
- Avoid large meals before your run to reduce gastric and intestinal activity. Which eating the main meal before running Should eat at least 3 hours before running.
- Avoid eating foods that are high in fat and fiber. To reduce abdominal distension, gas and stimulate bowel movements.
- Avoid milk or coffee, which can cause diarrhea. Or stimulate bowel movements.
- Avoid eating spicy foods and unfamiliar foods.
If you are hungry. Try to eat small meals focus on easily digestible carbohydrates. With medium sweetness and eat at least 1 hour before running.
Running long distances or marathon distances should stay hydrated for the entire length of time. To compensate for the water loss from sweating By drinking little by little, gradually drinking and sipping.
Choose to drink cold water to add freshness, sprinkle with water or wipe your face to help reduce body temperature.
Young runner and elderly runners should pay more attention to drinking water. Because it is a group that responds easily to water loss
What should I eat after running?
After the run, it’s not like eating as you please. Eat anything but still have to take care and choose to eat carefully. In order for the body to rejuvenate compensate for lost energy and also to help repair Running wear parts.
Add carbohydrate pair proteins at a ratio of 3-4 carbohydrates to 1 portion protein by food pairing. Such as dried fruit and 1 glass of milk, banana and yogurt, sweet milk, or sticky rice with grilled pork.
After running and exercising The ideal time to eat is 30-60 minutes if you are not hungry or have no time. Eat small, wholesome snacks to give your body energy. And the right nutrients.
Compensate for water loss By drinking enough water. For those who exercise hard long distance runner ,people who exercise or running in very hot weather. Drinking beverages containing electrolytes (Energy drinks) are another option. To help compensate for water loss And minerals.
Choose foods that are nutritious. Complete food groups Focus on foods that contain minerals and vitamins according to individual needs.Getting out and running isn’t difficult.