The Nutrients Needed to Improve Running Performance and Maintain Energy During Exercise
5 Key Nutrients to Improve Running Performance
Running is a simple sport but has many benefits. Apart from training, the right fuel for the body is also very important for improving performance while running. Nutrition is important for runners’ health and can also improve performance during running.
Carbohydrates are the most important source of energy and nutrients for the body to be included in every food as fuel in carrying out daily activities. For runners, it is recommended to eat small meals one hour before running, namely carbohydrates from 1-2 slices of bread (80 calories per slice) or a box of milk (70-140 calories per carton), for a total of 100-200 calories, because they can provide good energy. needed effectively during running. Eating the right amount of carbohydrates before exercise can maximize performance.
Protein can help repair and rebuild tissues and muscles that work during physical activity. Muscle soreness after running, especially in the thighs and calves, indicates that protein is needed for tissue repair and growth. With the right amount of protein and adequate sleep, muscles can be repaired, rebuilt, and become stronger. Apart from meat, milk, and eggs, soy is also a good source of protein because it is one of the complete plant proteins that contain nine essential amino acids that cannot be produced by the body. Other plant-based protein sources include beans, peas, lentils, and whole grains.
Fat serves as an important source of energy. After carbohydrates, fat is often used as fuel during exercise. When we exercise for about 30-60 minutes, the body burns a sufficient amount of fat. Fat is very easy to consume but very difficult to lose. So, we need to consume good fats in moderation and avoid tempting foods that are rich in saturated fats such as fast food, chips, donuts, bread, non-nutritional snacks, non-dairy creamer, whipped cream, all-purpose fats, margarine, and cakes. These foods are high in fat and can increase the risk of heart disease.
The following are examples of types of food that can be consumed before, during, and after exercise to stay energized and speed up the post-exercise recovery process.
We can eat a banana shake mixed with honey and almonds. Bananas are one of the favorite fruits for athletes because they are rich in nutrients and are a source of carbohydrates that are easily digested and converted into energy in the body. Bananas are also rich in potassium which can help prevent cramps during exercise. Honey is believed to be one of the best pre-workout food ingredients. Honey contains simple carbohydrates that are easily absorbed by some of the body and become a source of energy reserves. While the content of monounsaturated fatty acids in almonds can increase endurance during exercise.
The food needed during exercise, especially sports with a duration of more than one hour, must be easily digested and converted into energy in order to increase endurance through a fast energy supply. One of the best examples of food during exercise is sports drinks such as isotonic drinks.
After exercising, it is advisable to eat protein-rich foods such as chicken, beef, fish, eggs, milk, or cheese. Also, add carbohydrates from rice or fruit to replenish the glycogen that has been used during exercise.
With the right diet as described above, the optimal sports performance will be.