Bearbeiten von „What Should Distance Runners Eat Every Day“

<br>Like to eat? Then you may want to become a distance runner. That's because pounding a few miles of pavement every day is a real calorie burner. A male distance runner who logs about 25 miles a week, for example, needs to ingest 2,500 calories a day -- at minimum. Unfortunately, when you're a distance runner, upping your daily caloric intake isn't about sheer numbers. You can't just eat anything you want and  [http://histodata.ch//Weinlager/index.php?title=Benutzer:HenryU527767 Titan Rise Daily] expect to get good results from your workouts, especially because you intentionally fatigue your muscles on a regular basis. It's critical to eat a specialized diet for the duration of your training -- not just in the day or two before a big race. Why be so choosy with your foodstuffs? It all comes down to fueling your performance. Carbohydrates, which are stored as glycogen in the muscles, are the more efficient of the two fuels. This is because the body uses glycogen in a well-organized way; carbohydrates-turned-glycogen help the body go faster, longer.<br><br><br><br>When compared to carbohydrates, fat is still important to a runner, but presents a 15 percent drop in efficiency. Translation: When you burn an average of 120 calories a mile, you need carbohydrates to keep you going. And that's not all. You need more than carbohydrates and fats. You need fuel additives to keep your muscles moving, and that's where electrolyte-rich drinks and colorful nutrient-dense foods come into play. The right nutritional mix is crucial; in fact, it is the single biggest influence on your training outcome. The months you spend eating well every day are what will push you to the finish line, should you decide a marathon's in your future. Why should distance runners watch for rainbows? We'll clue you in on the next page. Many runners' diets take on a brown hue because of the idea that carbo-loading on pastas fuels performance. And, while whole grains are admittedly good for distance runners, getting colorful is, too. Following this "color prescription" also helps distribute calories between whole grains, fruits and vegetables, and fats and protein.<br><br><br><br>It's an easy way to see how a distance runner's [https://ufcw.mobilize.io/links?lid=cRN9nZPxsiOOqL44mxf76w&token=H6nmOFpoyJ9jfEs4ygShyg&url=https://linktree.biz/opalmeride Titan Rise Daily] food plan is distributing the big three: carbohydrates, fats and proteins. Although highly processed foods offer the calories your body needs, they lack the vitamins, minerals and other nutrients you'll find in ingredients closer to their original state. Of course, when it is time for the big race, don't stuff yourself with a pre-run meal -- even if it is the night before. It will take an entire day for this food to be processed by your body and turned into fuel, so your carb-rich pasta dinner or your midnight snack will still be bouncing around in your belly when the starting gun fires the next morning. Instead, consider eating a number of small meals the day before the race, then weaning yourself from food by early evening. All this talk of eat-this-then-not-now may have you turning to supplements for comfort.<br><br><br><br>While the idea of getting your protein from a bar or your iron from a pill is tempting, it's not a good substitute for a runner's well-balanced diet. You can make water "wetter," though. We'll fill you in on the next page. Eating at specific intervals based on your training routine may boost energy, help prevent injuries and offer better results. Before a training run, eat carbohydrates paired with smaller amounts of protein and fat. For example, two slices of whole-wheat toast with lean ham and olive oil mayonnaise. During a run, hydration is most important, but distance runners may need a few bites of banana (good for staving off leg cramps thanks to its potassium content) or a protein gel packaged specifically for eating on the go. Sip water while going about the business of your day. Before you take a training run, however, ramp your intake up a notch.<br>