Meal plan for running training made by a dieting expert in sports.
Good and healthy nutrition is crucial for runners. Regardless of the distance you cover, 5 km or a marathon, the diet that recognizes the peculiarities of running training, will help you feel more confident and achieve the desired results faster. The sports nutritionist James Collins, who is responsible for the nutrition of the Arsenal football team, has developed a nutrition plan for all types of training.
Low-intensity training (less than 60 minutes)
What to eat during the days of rest and minimum load? — Less carbs, more protein.
The amount of carbohydrates should be reduced in accordance to the volume of training. It means that only one meal can include carbohydrates – let it be a breakfast or a snack. Reduction of the carbohydrates allows increasing the amount of food rich in protein – such products are able to satisfy hunger for the whole morning. Protein will also help to restore the muscles that have suffered a heavy load during high-intensity training days.
Also, on the days of rest and short workouts, it is recommended to consume more N-3 fatty acids. They fight inflammations and contribute to the restoration of body tissues.
Eating vegetables and fruits that contain antioxidants, helps fight free radicals, as well as reduce muscular aches. Such a variety of recommended products gives a great opportunity to experiment with traditional recipes, flavors and seasonings!
Medium intensity training and intervals (duration 60 minutes)
What to eat on the days of the medium load? — Moderate amounts of proteins and carbohydrates.
On the days of medium intensity training, the intake of carbohydrates should be moderate, which means that you can include them in your breakfast and lunch. Carbohydrates will provide nutrition during training and refill glycogen reserves.
If you can not do without carbohydrates in the evening meal, then choose products with low glycemic index, as they release energy slowly. Protein should be included in every meal, but in moderate doses.
In addition to all of the above, you should think over the inclusion of foods rich in iron in your diet — at least 3 meals a week should contain them. Iron will provide the permanent supply of oxygen to your muscles, which is crucial during endurance exercises.
Long endurance training or two workouts per day
What to eat on the days of the huge load? — Increase the amount of carbohydrates.
On these days, every meal should be rich in carbs. Carbohydrates can even be included in snacks to provide the body with energy for training.
Breakfast that consists of the low-glycemic products, will give the desired calorage for the whole morning until lunch. However, before training you can eat a high-glycemic snack.
A large proportion of carbohydrates in your daily diet means that you will have to reduce the proportion of fats (since the proportion of proteins should in any case remain moderate). Make sure that your evening meal includes a dish rich in proteins, as they will contribute to muscle recovery after a high-intensity workout, as well as to the growth of muscle tissue at night.
During training, it is also recommended to drink a lot of fluid to maintain normal water-salt balance and replenish the amount of water that the body loses with sweat.
Before hard training, you should not try new, untested sports nutrition. It is also recommended to avoid dishes that can cause gastrointestinal upsets - fatty foods, and spicy or high-fiber dishes.