The running diet differs in two areas of training:
- the training program keeps fit;
- workouts are aimed at losing weight.
On these two principles, nutrition has several differences, including the level of calorie intake. There is also a special sports program that requires the use of special nutrition, taking into account all the characteristics of the athlete.
Eating before running
Different groups of runners have different pre-workout nutritional options.
Correct breakfast
If the person is an athlete, then there should be a small breakfast before running, which will include:
- familiar food products;
- sports nutrition products;
- protein;
- beta-alanine and arginine;
For non-professional jogging, a protein breakfast and intake of a mineral-mineral complex, for example, vegetable or fruit cocktails, are required.
Carbohydrates
It takes more than an hour from carbohydrate intake to starting a workout, with breakfast including:
- mixtures of vegetable and fruit juices;
- chocolate, chocolate bars;
- pasta or rice;
- yogurt;
- oatmeal, which is the only one allowed before the training process, since the rest of the grain products cannot be consumed.
When do you need to limit food, or run on an empty stomach?
When losing weight and jogging to maintain a certain shape without an emphasis on sports performance, there are a number of restrictions on food and breakfast:
- from breakfast to workout, about two hours should pass, if breakfast was not hearty, then at least an hour;
- half an hour before running, no more than two hundred milliliters of water should be drunk, with sweet tea or juice being the best option. Coffee and carbonated drinks are required to be excluded.
The following are completely excluded from breakfast:
- bean dishes;
- potatoes;
- eggplant and cabbage;
- mushrooms;
- fried and meat dishes;
- radish and spinach.
In addition to these products, a ban is imposed on indigestible food.
Features of nutrition after running
Following a jogging workout, a nutritional regimen should be followed.
When to eat
Post-running nutritional guidelines:
- you can drink water at least twenty minutes after training;
- food intake is allowed one hour after the end of the training program;
- sweet tea or special sports nutrition is possible twenty to thirty minutes after running.
Why are carbohydrates needed
Any post-workout nutritional regimen is aimed at replenishing carbohydrate reserves in the body, since after intense physical exertion, a time interval of eighty minutes appears, during which the body replenishes carbohydrates.
It is because of this that it is desirable to carry out nutrition in an hour and a half after running. At the same time, for professional athletes, the time interval from training to eating is even less. If the body does not receive the required amount of carbohydrates after running, then the body's endurance will decrease, and this leads to negative results for athletes.
How to restore balance
After running, the functioning of the digestive system decreases, so there are two rules for eating after running:
- eating after completing the training program should be carried out after a while;
- a certain diet is regulated for nutrition.
To restore balance, the diet includes:
- three hundred milliliters of vegetable or fruit juice. For example, apple or tomato juice works very well;
- the juice can be replaced with a milk-chocolate drink or sweet tea with a small bun;
- a full meal should be carried out no earlier than half an hour, while carbohydrates are calculated - one and a half grams per kilogram of the runner's body weight;
- the diet contains porridge with milk from millet, rice, semolina. In this case, there can be an addition in the form of dried fruits or honey;
- boiled potatoes or pasta with meat are well suited for food.
Special sports nutrition
Sports nutrition is usually consumed by professional athletes, with a special scheme for proper nutrition:
- the drinking regimen is similar to the usual one, only they do not drink juice, but half the gainer, as well as five grams of the amino acid complex. This drink quenches thirst and replenishes energy and carbohydrates;
- twenty minutes after running, take vitamin C or ready-made antioxidant complexes that protect muscles from the traumatic effects of oxidizing products that are formed as a result of increased muscle activity;
- an hour after consuming a dietary supplement, it is required to saturate the body with the required amount of proteins and carbohydrates. For this, a high-protein or protein-carbohydrate complex is used, which can be a dry mixture or a ready-made cocktail.
The basis of proper nutrition when jogging is the optimization of the combination of proteins and amino acids in the body. All sports nutrition during running training or any physical activity is planned in advance, taking into account the physiological characteristics of the body of a particular runner. This also applies to the level of fitness of the athlete. T goes here
About drinking
Drinking well is one of the foundations of a running training program. Neglecting the drinking regime leads to negative consequences. For example, to dehydration or vice versa to cooling the body as a result of excessive sweating.
When compiling a drinking regime, it is taken into account:
- runner fitness;
- running requirements (specific outcome, such as weight loss);
- physiological features of the body;
- distance and running intensity;
- the state of the body, including the presence of a number of diseases, including chronic ones;
- taking into account the peculiarities of the terrain and weather conditions (air temperature, humidity);
The drinking regime requires the following general rules to be followed:
- half an hour before running, it is recommended to reduce fluid intake to a minimum of two hundred milliliters;
- while running, water consumption should be limited to two to three sips per two kilometers, in the absence of heat;
- drinking water or any liquid after training is required only fifteen to twenty minutes after its completion.
Nutritional Tips for Jogging Weight Loss
The nutritional system for a person doing jogging workouts for weight loss is different from the runner's main diet.
In addition, there are a number of recommendations that must be followed to achieve a positive result:
- when losing weight, the diet should be part of a weight loss program, which will be drawn up in conjunction with a specialist who takes into account all the features and capabilities of the runner's body;
- the number of calories in your daily diet should be slightly less than you burn when running. In no case should you starve. This is due to the fact that running stimulates the normalization of metabolism and a healthy balance in the body, which allows you to lose weight. With a large lack of calories, it is possible to get a general deterioration in the state of the body;
- the diet is balanced. At the same time, a large reduction in protein food is not recommended, since only a certain number of products are eliminated, which includes fast food, heavy or fatty foods and various carbonated drinks;
- for each person, an individual training schedule should be drawn up indicating the intensity and duration of training, which will take into account all the features of a person's health and physical condition;
- the diet must include various cereals, fruits and vegetables;
- per day, an adult must drink at least two liters of drinking water.
The running diet differs according to the groups of runners, since each group has its own training goal, depending on which the training running process is carried out, with the inclusion of proper nutrition and the recommended diet.
There is only one feature that unites various diets - a running diet is the basis of a healthy diet. Thus, the main function of the diet can be considered the transition to a healthy lifestyle, which will include proper and healthy nutrition.
