Alimentation runner: whole grains, the great unknowns in the preparation of the marathon

Exercise requires a healthy and balanced diet that provides the necessary nutrients for muscle development. The running on the other hand, it requires considerable physical effort, especially in the face of prepare a marathon. That is why the daily menu should be taken care of more and incorporating elements that facilitate this effort, such as the whole grain, alimeunhealthy and that will facilitate the race.

The best cereals for a runner which follows a Healthy diet

1. Brown rice

Not only will it offer a great supply of energy to the body, it will also help regulate the digestive system and eliminate toxins.

2.Kamut.

It is the turgidum wheat variety, from Egypt. It differs from the other varieties of wheat in that it has 30% more protein than the rest, in addition to other components such as multiple vitamins and minerals.

3. Millet.

With this cereal you can enjoy a crucial aspect for metabolism: 25% of the RDA for magnesium.

4. Quina or quinoa.

As with millet, specifically with 65% of the RDA.

5. Teph.

With a mild flavor, this cereal, in addition to providing energy, is also an important source of iron.

Why cereals?

Cereals are fruits that differ from the rest because they are simultaneously grains and seeds that can be eaten.
For centuries, they have allowed human beings to advance and evolve, since they have been their main and primary sustenance. To this day, they constitute the base of the nutritional pyramid and they are basic in a healthy and varied diet. In addition, they are especially important in the meals of people who practice intense sports such as cross-country cyclists or marathon runners, due to their great energy contribution.
On the other hand, these cereals are complex carbohydrates, that is, in addition to satiating the appetite, they are a constant source of energy, as if it were gasoline in a tank. All this is given by the starch that the seeds store in order to grow. It is also worth mentioning the vitamins, minerals, fiber and proteins (especially beneficial if consumed with legumes) that they contribute to the body.

Prepare a marathon: eat properly

As has been said before, thelimentation is crucial for a runner. But when and how to carry it out?
1. Never go for a run on a full stomach. At least 3 hours must elapse.
2. Avoid trying tolimenew ones before the race, since you don't know how your body will react.
3 Hydrate constantly before the marathon.
4. Eat carbohydrates that do not provide too much fat, such as whole grains.
5. Avoid overdoing it with sugar. these tolimentos delay digestion. In addition, they can cause low blood sugar.
6. The last supper. Dinner before a marathon is crucial, it must be rich in carbohydrates and abundant, although always avoiding digestive problems during the night.
Whole grains represent a alimeunhealthy and highly beneficial for our body. Sport will lengthen our lives, but it is not the only thing that matters: taking care of ourlimentation should be just as important.