The diet of a runner, what and when to eat

General recommendations

The first thing is to remember all budding athletes: do not need to limit yourself to food. You need strength to practice, so eat plenty. The task is only to choose the right products that will help to forget about the hunger and fully recharge your batteries.

The optimum ratio of protein, fat and carbohydrates in the diet runner amateur - 1: 1: 4. So, at 80 grams of carbohydrates should fall to 20 grams of protein and fat. A bit different from the traditional diets prescribing primarily banish carbohydrates from your menu, right? If you want to achieve the maximum effect of exercise, slow carbohydrates - this is exactly what you need. No wonder that pasta dinners have become an integral part of the popular races. Since September 19, arranges Barilla Pasta Party at Expo Moscow marathonWhere all participants of the race will gain strength before the main cross-country event of the year.

Well, let's see which of the foods will not only run faster, but also perfectly feel at the same time.

Avocado

Polyphenols, vitamin E and monounsaturated fats - that's what the rich green fruit, a real godsend for those who want to stay healthy as long as possible. Running - a serious load on our cardiovascular system, so vital to eat foods that will help her to cope with all this. Avocado fits perfectly. It helps to increase high-density lipoprotein cholesterol concentration in the blood, the same "good" cholesterol, which saves us from the formation of blood clots and blockage of blood vessels. Making the sauce on the basis of avocado, add it to salads, and we place on toasted wholemeal bread. The "bad" cholesterol has no chance.

bananas

Prelaunch ideal snack. Bananas - it is not only necessary carbohydrates, but also potassium, which runners lose while sweating. Potassium is important for strengthening the heart muscle, the normal functioning of the kidneys and the brain, it reduces the risk of seizures and helps to combat the feeling of weakness and fatigue. So, if exhausted, eat bananas - before, after, or even during training. In addition, they are quite safe food in terms of potential problems with digestion, so a run will be held no surprises.

pulse

Lentils, beans and peas - an excellent source of vegetable protein, often they completely replace meat in the diet. Bean will provide you with a sufficient amount of fiber and iron, they are slowly digested and provide a feeling of satiety for a long time. The only time - it is not necessary to eat them before training, part of the starch is not digested in the small intestine, resulting in flatulence becomes.

oily fish

That fat, even though it is contrary to the Code of legends and myths about nutrition. Without fat in the conquest of new sports tops anywhere, so you should focus on the best sources of these substances. We are interested in unsaturated fats, which lead to normal cholesterol levels and insulin levels. Sea bass, salmon, tuna and chum runner will provide sufficient levels of fatty acids omega-3 and omega-6, and bonus are almost all vitamins and a fair share of the protein. Baked fish dinner, accompanied by a vegetable salad - solid benefits for the heart, musculoskeletal system and nervous system.

Yogurt

Without additives, ideally - Greek. Yogurt - a calcium and protein in the company of a small amount of carbohydrates and fats. Protein is needed for muscle growth and calcium helps strengthen the musculoskeletal system, with precisely the composition of dairy products it is absorbed better, so say thanks to beneficial bacteria. Cup of yogurt in the morning - the perfect complement to breakfast or even a separate dish, if you add a little nuts, berries, or simply mix it with granola on the basis of oatmeal.

Honey

One of the most difficult steps on the road to good nutrition - the rejection of the sweet. If you are not allergic to honey, it is perfect as a sugar substitute. It is believed that honey contains many vitamins and minerals, but in reality it's not quite true. From there most of trace elements of iron, the other indicators are at very modest levels. However, he did not appreciate for it. Honey - a source of carbohydrates, which is almost completely absorbed, is currently the fuel for our body. You can add it in the warm tea or simply smeared on toasted wholemeal bread - excellent, by the way, the option for a snack before jogging.

Oatmeal

Since childhood familiar porridge please our organism vitamins A, B1, B2, B6, E and PP, as well as iron, magnesium and manganese. As always, when it comes to grain, is to choose options with a minimum of processing. Instant oatmeal and grits, which only need to pour boiling water, leave for home. We are for the whole grains to be digested slowly and do not cause a sharp rise in blood sugar levels. Therefore, the morning porridge boil, add a little honey, berries or nuts and get all breakfast breakfast.

nuts

It is believed that from them get fat. In the case of salted nuts with beer this is true, but hardly anyone really expects improve thereby their health. The rest of the nuts - the best friends of runners, it's fiber, polyunsaturated fatty acids, vitamin E, and still many trace elements, which are to receive from other sources is difficult. Add them in the morning oatmeal or take a couple of handfuls with you to eat on the job. If you just nibble nuts tired, go to the almond milk or peanut butter - in conjunction with an apple or a banana, she will quickly recover after a workout.

Paste

Yes, pasta, discarded slimming (and absolutely nothing, by the way), will go to the runner only benefit. The high content of carbohydrates are pastas be a perfect fuel for the body, preparing to experience severe stress. However, this applies only to high-quality pasta from durum, so when buying wheat, pay attention to the composition. Conscientious manufacturers are openly talking of any wheat varieties made their products. The optimal raw material is considered Semola Di Grano Duro - flour (or more precisely, the smallest grain) of grain wheat species Triticum durum. It is full of protein, fiber and vitamins of group B. In addition, these noodles are not boiled soft and do not stick together.

Guaranteed way to choose a good pasta - to buy products of Italian manufacturers. After all, in this country know a lot of good pasta. Therefore, if you want to indulge in a truly delicious and healthy meals, prefer Italian pasta from durum wheat, such as spaghetti, farfalle or konkiloni Barilla. For breakfast, lunch or dinner - the most it. The main advantage of pasta - a variety of cooking options. New recipes you can find on the pages in the Barilla Facebook, "In contact with" or "Classmates".

Whole wheat bread

Another no-fault guilty partner pasta - bread. It can and should be included in the daily menu runner. It is clear that it does not permit non-stop HERZ-TS buns buns, we are talking exclusively about the whole wheat bread. Slow carbohydrates, vitamins (E and group B), and a large amount of fiber - continuous use. Several pieces of the bread in the day will help to solve problems with digestion and a long time will charge your internal battery.

We have repeatedly talked about it, but are ready to repeat once again: the diet - a word that you need to once and for all to let go of his vocabulary. Any diet is by definition temporary, the diet will remain with you for years to come. Choose the right food and run, run, run. :)

Just run, run, run