Proper nutrition is super important for improving running performance. What you eat affects many things that matter for runners, like energy levels, endurance, recovery, and overall health. Here’s how good nutrition can help runners do better.
Carbohydrates, or carbs for short, are the main source of energy for runners. They make up about 60-70% of the daily calories that runners should eat. Research shows that having enough glycogen (a form of stored carbs) is very important for lasting performance. Keeping glycogen stores full allows runners to run at a higher intensity for a longer time.
Protein is essential for fixing muscles after running. It also helps with recovery and getting stronger through training. When runners exercise for a long time, their muscles can get damaged. Eating enough protein can help repair that damage and speed up recovery.
While carbs are great for short, fast runs, healthy fats are important for long-distance runs. These fats give runners lasting energy, especially for runs longer than 90 minutes.
Staying hydrated is vital for top performance. Even losing just 2% of body weight from not drinking enough can hurt how well a runner performs. Studies show that dehydration can make running harder and lead to tiredness and even heat-related illnesses.
Vitamins and minerals are important for energy, health, and recovery. Some vitamins, like vitamin D and calcium, are necessary for strong bones. Iron helps carry oxygen in the blood, and not getting enough can make a runner feel tired and less able to perform.
In summary, good nutrition is key to better running performance. By eating enough carbs, protein, and healthy fats, along with staying hydrated and getting the right vitamins and minerals, runners can improve their training and performance. A well-balanced diet is an important tool for reaching running goals and staying healthy.
Proper nutrition is super important for improving running performance. What you eat affects many things that matter for runners, like energy levels, endurance, recovery, and overall health. Here’s how good nutrition can help runners do better.
Carbohydrates, or carbs for short, are the main source of energy for runners. They make up about 60-70% of the daily calories that runners should eat. Research shows that having enough glycogen (a form of stored carbs) is very important for lasting performance. Keeping glycogen stores full allows runners to run at a higher intensity for a longer time.
Protein is essential for fixing muscles after running. It also helps with recovery and getting stronger through training. When runners exercise for a long time, their muscles can get damaged. Eating enough protein can help repair that damage and speed up recovery.
While carbs are great for short, fast runs, healthy fats are important for long-distance runs. These fats give runners lasting energy, especially for runs longer than 90 minutes.
Staying hydrated is vital for top performance. Even losing just 2% of body weight from not drinking enough can hurt how well a runner performs. Studies show that dehydration can make running harder and lead to tiredness and even heat-related illnesses.
Vitamins and minerals are important for energy, health, and recovery. Some vitamins, like vitamin D and calcium, are necessary for strong bones. Iron helps carry oxygen in the blood, and not getting enough can make a runner feel tired and less able to perform.
In summary, good nutrition is key to better running performance. By eating enough carbs, protein, and healthy fats, along with staying hydrated and getting the right vitamins and minerals, runners can improve their training and performance. A well-balanced diet is an important tool for reaching running goals and staying healthy.