When you participate in any exercise activity, your body needs nutrients and fluids that require strength and endurance during the training and help you recover from it. Learn about the best carbohydrates for running.
This is especially true for runners. If you do not have the proper nutritional and fluid balance you run, you may risk draining your body of essential resources too quickly or have less energy to complete the run.
Whether you are a newbie or casual jogger, an advanced runner, or preparing for a marathon, you need a diet that is high in carbohydrates and moderates in protein and fat. Fluids are vital than just quenching thirst.
Keep your carbohydrate intake up
Resist the urge to hop on the low-carb diet because you need them for energy if you are a runner or someone who does regular cardio. Carbohydrates provide energy to the body with glycogen.
If you run about an hour a day, you should eat about five to seven grams of carbohydrates per kilogram. For long-distance runners who train one to three hours a day, six to ten grams of carbohydrates per kilogram of body weight is necessary.
To calculate how many carbohydrates you need:
- First, convert your weight from pounds to pounds by dividing your weight by 2.2.
- Then multiply this number by the recommended grams of carbohydrates 5-10.
- So if you weigh 150 pounds, it’s 150 ÷ 2.2 = 68 kilos. And then 68 kilos x 7 = 476 grams of carbohydrates needed.
The best places to get carbs
To ensure you have the energy to run, make a list and replenish these healthy carbohydrate sources:
- Whole grains (whole wheat, rye, or sprouted grains).
- Bread, pasta, barley, cereals, biscuits.
- Gluten-free grains such as rice, quinoa, buckwheat, corn.
- Milk.
- Legumes.
- Yogurt.
- Starchy vegetables such as sweet potatoes, peas, butternut squash, acorn squash spaghetti.
- Fruit.
When shopping before driving, read the carbohydrate content labels and make sure you take into account the portion size and how long you want it in mind.
Good protein sources
To build and maintain your muscle strength for running, replenish these high-protein foods:
- Meat (The healthiest is lean, uncooked meat.)
- Poultry.
- Fish (Tuna, salmon, or trout contain a lot of healthy omega-3 fats).
- Egg.
- Milk.
- Cottage cheese.
- Beans.
- Lenses.
- Quinoa.
- Plain Greek yogurt.
- Tofu.
Nuts and seeds (also a great source of healthy unsaturated fats).
Your diet will be optimized for strength and endurance during the running routine with the right combination of protein and carbohydrates.
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