01 Jul Extra attention to nutrition when running
Nutrition before running
Running is an intensive sport that requires a lot of energy. You can get this energy from food. If you are facing a tough training or competition, you can respond to this by eating more carbohydrates in the preceding days (also known as carbohydrate stacking). These are usually fairly heavy meals, so choose a meal just before your training or competition that cannot cause nuisance during your run. Foods that are better avoided just before running include cabbages, leeks, peppers and carbonated drinks. These are difficult to digest and also cause gas formation. Obviously, sufficient drinking prior to running is also important, especially when the weather is warm.
Nutrition while running
Feeling too full when exercising is never pleasant, this also applies to running. Therefore, make sure that you do not eat heavy meals about 2 hours before running. A light meal is high in carbohydrates, low in fiber and low in fat. If you still get hungry just before or during running, there are a number of things you can take, for example a sports bar or a sports gel combined with sufficient water. During the running itself it is important that you keep getting enough fluid. You do that by continuing to drink enough. If the competition or training is long, make sure that you also receive sports drinks. This gives you extra energy and ensures that you do not get dehydrated.
Nutrition after running
Runners get a lot of energy from the glycogen stores in the muscles. After intensive training, it is important that this stock is replenished. You can do this by eating a lot of carbohydrates. These are for example in pasta and rice. Anyone who complies with the rules of the Disk of Five and, among other things, eats in a varied way, will in principle get enough vitamins and minerals. Complementing this is therefore generally unnecessary.