You can eat as much as you like
After all, everything “burns out” on a run!
If you wind 20 km every day, then you can definitely afford more than your less active tablemate. But jogging 5K for health at an easy pace three times a week is unlikely to give you a big head start.
Running’s ability to burn calories is often overestimated. How much energy you personally spend depends on your weight, speed and individual characteristics, but average running half an hour is about 300-400 calories. Not that much, is it? Therefore, if the issue of weight regulation and balanced energy exchange is relevant for you, evaluate your activity adequately.
You can eat anything
Runners have good health, and they are not afraid of any harm
For the most part, runners are actually healthier than the average people, for example, they are less likely to have cholesterol problems. And yet, the abundance of industrially processed, saturated with harmful fats and carcinogens, sweet, fatty and overcooked foods will not benefit anyone. Trying to build your menu on natural products, with a lot of vegetables and fruits is a basic health recommendation for absolutely everyone, including joggers.
You need a carbohydrate load before starting.
You can’t run without her!
The debate about the need for carbohydrate loading before marathon and ultramarathon distances continues to this day. However, the benefit of a plate of pasta before starts over shorter distances will not be greater than any other hearty meal.
Also remember that the maximum supply of glycogen in the body is limited, and you cannot increase this limit in one day after eating carbohydrates.
Run at a low heart rate, training your body to use fat as an energy source, and do not forget about nutrition on the track, especially on races longer than a half marathon. And let the pasta party remain as a traditional meeting with friends on the eve of the start.
Beer is the best isotonic
It’s not just that it is often given in the starter pack!
Despite the fact that many runners go hand in hand with beer, arrange club runs from bars, and beer brands often sponsor races (this explains the presence of a foamy drink among the starting bonuses), beer does not cope very well with the function of restoring the water-salt balance …
It is better to take a drink with electrolytes, rehydron, or mix your own isotonic, consisting of water, a glucose-carbohydrate component (for example, juice or honey) and salt.
You can eat nothing at all at a distance.
Here’s another time to spend on pitstops!
Much depends on your body, goals for the race and its duration, but, most likely, you still have to eat. It is a must for marathon and ultramarathon. Otherwise, there is a risk of catching the famous “wall” – this is the moment when the glycogen in the body is over, and with it the strength to run somewhere.
Of course, under ideal conditions, a runner draws energy from both glycogen and fat reserves, but the body still needs to be taught this trick. And if you run long enough, then glycogen will be depleted anyway.
It is worth replenishing energy reserves before this moment, because it will take some time to assimilate nutrition. It is usually advised to take 30-60 grams (depending on your height and weight) of carbohydrates every hour of the race. Be sure to test different types of nutrition during long workouts in order to choose the best option for your race.
Low calorie, low carbohydrate, keto or other trendy diet will help you lose weight before you start
And it will be even easier to run!
Of course, the less an athlete’s weight, the easier it is for him to run. But in order to be able to run, the body necessarily needs carbohydrates, and a lot. Moreover, during intense loads during the preparatory period, the body is already exposed to severe stress, therefore, nutrition at this time must necessarily be scarce, complete and varied.
Chances are, in preparation for your race, you will already lose some percentage of body fat due to increased activity if you simply do not overeat.
Fiber is the runner’s enemy
It’s better not to eat it at all, otherwise you never know what
It is a good idea to skip a high-fiber snack (and foods that are too fatty or high in protein) right before your run.
But in other cases, we definitely need dietary fiber, because it is they that provide normal peristalsis and gastrointestinal health. Make sure your diet contains 20-25 grams of fiber every day.
The amount of protein in a runner’s diet is not critical
I want to run fast, not build muscle!
Protein is needed by everyone, and runners especially, as it is a building material for our muscles, which are destroyed during long runs (yes, this is called catabolism). And muscle strength helps us to run fast.
In addition, with age, the muscle mass of absolutely all people inexorably decreases, and in order to stay healthy and vigorous, you should definitely maintain it.
Protein should also be monitored for those who want to lose weight, because getting enough of this macronutrient, you stimulate fat burning.
Drink a lot during exercise
Don’t let yourself dry
Several generations of athletes are now training, who have been told that during training, you definitely need to drink a lot to prevent dehydration, so fighting this stereotype is quite difficult.
Still, don’t drink too much on the run. A large amount of water simply will not be absorbed during such active work of the muscles, and instead of the necessary hydration, you will get nausea and cramps. And if you vomit, your dehydration will increase even more.
Yes, while running we lose a lot of fluid in sweat, but, in fact, it is quite normal to replenish it by about 60-70%. The rest you can easily get after training. This will not bring any negative consequences for the body. The main thing is to avoid dehydration in the amount of more than 2% of your weight. On runs up to 10 km in not very hot weather, you can not drink at all.
Sugar is evil
The entire progressive healthy lifestyle community has long abandoned it!
Sugar is an important source of energy for intense endurance training. In the form of glucose and glycogen, fructose, and other simple sugars that are easily converted to glucose during exercise, sugar improves performance.
Basically, any carbohydrates in our blood are converted to sugar. At the same time, the “simple”, which many avoid because they are “harmful”, do it quickly, which gives an instant flow of energy. Research shows that for optimal results, consuming carbohydrates before exercise can help you maintain endurance and strength.