In the exercise plan for many people, there is the truth that, running is their priority. It is not so difficult to understand the fact that running gives many benefits to health undeniably.
It is found out that there are at least more than 5 typical benefits that running gives to you. The benefits are such as improving your health, preventing disease, losing weight, boosting your confidence, relieving stress and eliminating depression. However, you sometimes wonder yourself that you are following the exercise plan with running in the right way or how to promote all the benefits that running brings to you. One of the wonderful answers is smart combination of nutrition and running. And there are some typical notes related to nutrients needed for you to contribute the effective running plan as below:
-
Focus on carbohydrates
Carbohydrates offer you the energy. So you need to have the right amount of carbohydrates at the right time. It may give the energy fast after consume, it is very useful when you run. The simple carbohydrates exist in candies, fruits and sodas. For the long running plan, you need to the complex carbohydrates from the foods such as whole grains, pasta, breads, potatoes and vegetables. Your eating plan with these foods will help to support effectively your running plan.
-
Pay your attention at fats
Fat is very important to your body. The fat is needed for your boy in any exercise plans. You have to use the fats suitably to help the metabolic process in your body. You run, you use the energy and the metabolic process happens strongly. So it is necessary to you that pay your attention about the fat in your eating for running plan. The problem is that you control the fats and define the amount that you consume. You should use the foods with the fat contained such as margarine, butter, avocados, cheese, eggs, and fatty fishes. Use them with the suitable amount to help to your metabolic process more advantageous.
-
Protein is important of course
Protein is needed in the contribution your muscle and tendons. It also helps you to be healthier. You are advised to use meats, eggs, beans and grains to have 10 to 20 % of calories from these foods. This is the suitable way to maintain your strength when running or do any exercise plan.
-
Water – it is indispensable
You run, your muscles work hard and the core temperature in your body becomes higher. You lose the water and you need to implement of course. Do not let you to be thirsty. Try to pay attention the water needed to your body. It is sure that you urinate each an hour and the urine is clear if not you are in the status of water shortage
-
Nutrition guidelines for running
- Before running 1-2 hours: You need to use 25-50 gr of carbohydrates and 250-450 ml of water. For carbohydrates in this case, you may use bars, fruits, dark chocolate, snacks etc.
- During running: You need to have about 25 gr of carbohydrates for each 45 minutes of running. 100-250 ml of water should be provided every 15 minutes of running. For the time of running more than an hour, you may drink sport water.
- After running: You may have 25- 50 gr of carbohydrates as soon as the running ends. Use 25-50 gr of carbohydrates 30 minutes after the running ends. And an hour after running, you may have your meal with 50-100 gr of carbohydrates and 20-40 gr of protein.
