Running sports nutrition

What Do I Need?

It's important to keep your energy levels up. When regular food no longer suffices, sports nutrition is recommended. The following paragraphs will explain what kind of nutrition you need.

Why Is Sports Nutrition Important?

During exercise, your body is put under a lot of stress. Just like a car, the engine needs to keep running and requires fuel. The primary fuel for humans is carbohydrates. If there is not enough fuel in your body, you won’t be able to get the most out of your training. Besides regular food, there are additional supplements that help dedicated athletes perform better and recover faster. Sports nutrition can be divided into food taken before, during, and after exercise.

Before Exercise

Everyone has their own preference for the type of nutrition. While some prefer solid food, others find it more convenient to consume nutrition in the form of a shake. What athletes often find uncomfortable is training with a full stomach. It's beneficial to eat a light, easily digestible meal with low fat content about three to four hours before training, such as pasta with tomato sauce. Avoid hard-to-digest meals with high fiber content, such as dark bread or excessive sweets.

For intensive training, it's crucial to eat well, but hydration also plays a major role. Drink at least 5-7 ml of water (or, for example, a sports drink) per kilogram of body weight. If you weigh 80 kg, you should drink about half a liter of water.

During Exercise

During training, it’s also important to continuously supply your body with fluids and carbohydrates. Carry a water bottle with you during exercise to ensure you always have water available. Your body uses a lot of carbohydrates during exercise, and without enough carbohydrates, you won’t be able to maximize your training or performance. To maintain sufficient fuel during exercise, it’s easy to use a gel or bar; there’s little difference between the two. Both gels and bars have the same effect and are easy to carry. The high carbohydrate content in both provides a lot of energy. These sports supplements are specially designed to be quickly absorbed by the body, giving you an immediate boost in energy.

After Exercise

After exercising, it’s important to continue taking good care of your body. Proper recovery involves providing your body with the right nutrients in the right proportions. When done correctly, this helps muscles recover faster, reducing soreness and allowing you to train again sooner. Muscles need proteins to rebuild. Consuming a protein shake after a workout or competition helps muscles recover more quickly. It’s also important to replenish your energy reserves with carbohydrates. This can be done through supplements or by eating a meal rich in carbohydrates, such as brown rice. The amount depends on your training program, the intensity of the workout, and your meal plan.

Which Sports Nutrition Should I Use?

There are various types of supplements available. Powders and effervescent tablets are used to make shakes or sports drinks. Bars are easy to carry and provide a quick energy boost or contribute to faster recovery. Gels provide more energy and should be consumed during training. Finally, there are gums, which are easy to take during exercise and provide extra energy. All supplements come in many different flavors.

When used correctly, these products will help you find the right energy balance and maximize your training or performance. This depends on the type of nutrition, timing, and quantity. For more information on the different types of products and when to take them, refer to the descriptions on the packaging. These will tell you about the product’s effects and the maximum recommended dosage.

Tip

The ideal timing for consuming a protein shake depends on your body. Most athletes experience the best results when the shake is consumed immediately after exercise, but it’s up to you to test what works most effectively for you.

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