Runners, do welimeare we okay?

Sometimes due to ignorance or lack of advice from a professional in the field of nutrition, the runner makes mistakes when it comes tolimeBe aware that they may impair your performance. In this sense, Nuria Martínez points out that one of the most common mistakes among runners is skipping a meal. “There are those who decide to go running in the morning and do it on an empty stomach. This is a bad practice because we deplete muscle glycogen stores and as a consequence performance drops and recovery after exercise is slower,” says Martínez, who presents us with two breakfast options; “One can be orange juice, skimmed yogurt with cereal and a piece of fruit. Or for those who prefer it, another option is to have a breakfast of skimmed yogurt, two biscuits with York ham and a natural juice. After breakfast, we will have to allow between 10 and 15 minutes before going for a run.

Another mistake some runners make is not eating anything after running. "During the first hour after exercise it is very important to take carbohydrates to restore glycogen levels and thus promote optimal recovery." In this sense, Nuria Martínez's proposal is to "have a juice, some whole-grain biscuits and a milkshake."

excess protein
There are those who think that eating meat favors the muscles and consumes an excess of protein. In this case, the nutritionist advises following a balanced diet, enhancing the percentage of carbohydrates, since "excess protein increases cholesterol, triglycerides and leads to renal overload."

Excess of supplements
The market currently offers a wide range of protein and carbohydrate supplements in the form of shakes and hypertonic drinks. Nuria Martínez explains that “if we follow one bylimeBalanced diet, adapted for each runner, it is not necessary to take these products that can lead to liver and kidney overload”.

Excessive water consumption
As for hydration, drinking after a workout or a race is important for the runner, but sometimes it goes too far. “In an attempt to replace fluid lost during exercise, some runners make the mistake of consuming too much fluid. It is better to drink small amounts than to drink a liter followed by water, since the body is not capable of assimilating such an amount in a short time. Our body has a limited absorption capacity and drinking a lot will not improve our recovery."

Lastly, there is a tendency, among some brokers, to substitutelimeConventional snacks for cereal bars and protein shakes. Núria Martínez advises avoiding this substitution since, although it is not harmful, this type oflimentation can make the athlete fall into boredom.

Sometimes the great variety of products as well as information that is currently offered can lead the runner who begins to carry out practices tolimeerroneous claims. Following these tips can help the athlete improve his performance.

Source: CMD Sport