How to properly fuel for Your long term
Eating too much too close to training or competition for Your personal tolerance alone may is nutrition the biggest mistake You can make as a runner. Because ' jostles the digestive system, disorders of the GI is a problem that is more common in running than in endurance sports. Time food before Your workout is important to feel "light" when You run and avoid the symptoms that are not fun as a sloshing stomach, bloating, cramping and diarrhea.
Before a workout short, quite simple, what You eat before the training course may be a problem for the business and fend off hunger or hypoglycemia. It is not uncommon for runners to train in the morning. Some testing and found that to get something light, like juice and a piece of toast, a normal function at this time. Without Your tolerance, make sure You drink water or a sports drink to hydrate. On the morning of the operation that long, consider taking a bottle of liquid or a liquid the waist with You.
Consume a sports drink to maintain blood glucose levels in the second part of the long-running, but even in a short walk it is a good practice. This provides You to race again, and it helps in what-what happens after You have not eaten for several hours, throughout the day. Consume food and snack filled You fluctuations in liver glycogen stores and help maintain blood glucose levels stable throughout the day and during training.
For an afternoon or evening walk, try to time Your meals carefully and eat 3 or more hours before competing. Leave enough space between meals or snack and training, especially for high-intensity running and speed work. The source highlighted easily digestible carbohydrates. You may want to consider the additional fluid replacement the sports, products, or dishes to easy person of gel before a training session again. Food products which actually also works well if You have to experiment and self-determined tolerance.
Pushing for a long-term
Experiment with the pre-race meal before the long-term end of the week. This practice set the stage of race day — especially important to know Your preferences and tolerance when racing a 10 mile (16K) or more. Although it may be tempting to sleep less as much as possible before the long runs in the morning, eating before exercise is necessary to replenish liver and muscle glycogen stores. Liquid food can work best, but You can also experiment with low-carb fiber foods. Find out what works for You in training will help ease pre-race nerves and help You feel more comfortable about the nutrients Your big day.
Ideally, take carbohydrates as much as You can tolerate up to 1 gram per pound (about 2 g/kg) weight 2 hours before a long-running training. Although You can leave an interval longer after the meal before the start of the race, this is a practice that is still important because of the quality and long term also encouraged. If You decide to eat even closer to long training runs, reduce the intake of carbohydrates to grams per pound (about 1 g/kg) weight. Food should be kept simple. Running two hours before long, become athletes 160-pound (73 kg) can take more than 100 grams of carbohydrates than 2 slices of bread toasted plus 2 tablespoons (40 ml) jam, plus orange juice 12 ounces (360 ml). After eating this and run the sports, 24-ounce (960 ml) of the drink would provide an additional 40 grams of carbohydrate or more.
Some morning easy simple noshes sit in Your stomach and take You including:
• 1⁄2 bagel with 1 blade tea (8 ml) peanut butter and jam 1 blade large (20 ml) juice 8 oz. (240 ml)
• 1⁄2 cup instant oatmeal with soya milk 4 oz. and raisins 1 blade large (20 ml)
• 1 bar bersaiz simple high-carbohydrate energy and bananas 1
• Pretzels and humus with a glass of juice
• Replace food fluid
• Keropok with nut spread and banana
• Smoothy with milk, yogurt and fruits
• Tortilla with peanut butter and raisins
• Milk chocolate and wine
• Eat Walnuts baked waffle with shingles and fruits
• A rice bowl and juice
Of course, coffee or tea, or a glass of water, may be included with all the reserves. Although with a good morning boost of carbohydrates, longer or a walk in the morning berintensiti high may request the use of alcoholic beverages to sports. Experiment with food first is running and squid, as well as with water or sports drinks during the plant you to determine what provides the stimuli to be the best in the neighborhood had thank you.
See what to eat and when with ingestion of the sports for endurance athletes. Ryan demystifies the feeds the daily optimum, and show easy steps to make the best decisions about what you eat and drink.
This article is an extract from the ingestion of Sport for endurance athletes by works of art Monique Ryan MS, RD, LDN CSSD. In her complete Guide feeds sukan, Ryan uses 30 years of experience coaches professional athletes and set his age to facilitate the understanding of this became the guide lines of the world that have been proven, are real.
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