If you are seeking in improving your performance in running, here are some nutrition tips that might help:
· Make sure you are eating enough. Eat a balanced diet including all the food groups to ensure you’re getting enough macro and micronutrients. (carbs, protein, healthy fats, fruits and vegetables). Avoid dieting and calorie restriction.
· Listen to your body. The one size fits all recommendation is not applicable for sport nutrition. You may need to make adjustments based on how you feel and your personal goals.
· Stay hydrated. Good hydration levels are essential to optimal performance. Be sure to sip small amounts of water throughout your run to prevent dehydration, but on the other hand, avoid drinking too much at a time.
· Keep your electrolytes in balance. After 60 minutes of intense exercise, you may need to replenish your electrolytes (especially sodium and potassium) with a sports beverage or food.
· Limit high in fiber/high in fat food before your run. These foods may increase stomach distress during running.
· Fuel up your body. Carbohydrates are your body’s main source of energy during exercise.
· Try again and again. It's important to start experimenting with what you eat long before race day. Avoid trying new foods or recipes on your race day.
Remember: EACH RUNNER IS DIFFERENT!
Depending on your personal and performance goals, the length of your run, and your level of experience, you’ll need to make sure you’re eating the right foods to help you run your best.
Written by
HealthySetGo - Rafaela Makri
BSc, MSc Nutritionist - Dietitian
4 Iridos, Palaio Faliro, 17561, Athens, Greece
tel. 210 9801858, 698 2386773
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