Care for your body, from the inside too

We propose a menu for runners

This recently widespread practice is not just a question of putting on your trainers and going out to run; it is a good idea to know how to avoid fatigue and improve performance without damaging your health. How? Aspects as simple as choosing your outfit can determine the achievement of your goal. Bringing your body into motion implies opting for a lifestyle in which nutrition becomes essential. It is not just a question of correctly choosing foods which provide you with the nutrients you need, but also one of carefully choosing your cooking techniques, precisely to avoid losing these nutrients and to improve digestion.

Another essential aspect which is highly relevant to any sport is hydration. It is very common to think that you only have to drink at the end of your physical activity, but according to the article ‘Protocol for hydration before, during and after physical activity and sport’, published in ‘Motility’ magazine, it is essential to monitor hydration levels, with the aim of guaranteeing physical and mental maintenance. It is recommended to consume isotonic drinks, for their levels of sodium and simple sugars, taking small sips every 15 to 20 minutes.

TO CONSIDER

As for nutrition, it is important to prepare a menu which adapts to the specific needs of each stage (training, pre-competition, competition and post-competition). On the whole, the goals to reach to develop a ‘Runner Nutrition Plan’ are the following:

• To ensure optimal health and good functional capacity.

• Prevent and repair, as fast and effectively as possible, any possible injuries.

• Reach maximum sports performance.

For example, the aim of a good training session (60 minutes) is to maintain the appropriate body reserves and to preserve acquired capacities. To reach this goal, a ‘typical’ menu would involve a moderate portion of carbohydrates at breakfast and lunch, and a portion of protein at each mea.