5 important secrets in the diet of runners

a diet is essential for trainingIt depends on whether or not it produces its results. This is why a balanced diet should be followed, where all nutrients and minerals are ingested in order to have good physical performance.

This explains Ignacio Ara Royo, professor of physical education and sports at the University of Castilla La Mancha and expert of InfoAlimenta, who assures that people who practice a form of sport should eat more calories than they shouldn’t. adequately replenish nutrients.

This is why he has put in place 5 keys or practical tips for runners.

Training alone is not enough to achieve the best performance during training. Diet plays a fundamental role, so be aware of these 5 diet keys for runners:

1. have breakfast when you wake up

Skip breakfast This is one of the biggest mistakes that can be made, as it encourages a stronger presence of hunger.

Other than that, breakfast activates the metabolism, so skipping breakfast is not recommended if you are working out. On the contrary, it is better to be able to do a lot more. That is why the first recommendation is to eat a hearty and nutritious breakfast every morning.

2.Eat every 4 or 5 hours

Experts have proven that there should be at least one eat 5 meals a day, according to a schedule between 4 and 5 hours. This is in order to have an adequate metabolism, as well as to take care of your health and to prevent diseases.

The most important thing is to eat balanced meals, in the necessary portions according to the training carried out. Another tip is to consult a specialist to find out which diet to follow because all organisms are not the same.

3) follow a ferrous diet

It is important to eat foods that contain iron because it is essential for the production of hemoglobin, which helps runners’ performance.

To ingest iron, foods such as:

  • ae,
  • nuts,
  • cress,
  • chard,
  • spinach,
  • clams among others.

4. cook without too much fat

Foods that are low or very low in fat should be eaten, as this aids digestion. Cooking low in fat helps to better absorb nutrients and vitamins and helps prevent weight gain.

5. Pay attention to vitamins

Finally, it is necessary to consume easily assimilable vitamin supplements to be in the best possible conditions, while boosting minerals.