Running Nutrition for Beginners
Do You Really Know About It!
This blog post comes as part 2 of our previous post that was based on our beginner’s guide to running for overall health and fitness. That post was full of valuable information for staying safe, reducing injuries, and much more. We know that you might not require all the information for your first time out, but once you begin to run regularly, you would want to check it out as you progress in your running journey.
We all know how to run, so a guide for beginners might seem like overkill. But knowing the basics of the sport… such as how to start, what gear you really need, and which supplements to try… can really increase your chances of being successful and make the whole experience more enjoyable, too.
Health and fitness enthusiasts love running because it’s good for the mind and body, you can do it just about anywhere, and you don’t need a lot of expensive equipment. Here’s what you need to know about Running Nutrition for Beginners to get started!
The foods you eat before, during, and after a run can have a dramatic impact on your success as a runner.
Before you go on a run-
Before you go on a run you must eat something that is high in carbs but low in protein, fat, and fiber. Allow about an hour for your meal or snack to digest, then start.
During the long run
You might need to replace some calories to keep your energy up. Sports and energy bars are a great choice because they are easy to carry.
After your run
Eat some carbs and protein to restore muscle glycogen and speed recovery.
Running Nutrition for Beginners- Suggestions
Incorporating the right supplements into your routine can help you perform better and recover faster. Many runners favorite vitamins and supplements include:
Caffeine and L-Carnitine for energy
Creatine for endurance
Omega-3 fish oil for recovery, inflammation, and pain
Whey protein for muscle repair after a high-intensity run
Hydration for Runners
Proper hydration is important, whether it’s hot or cold outside. Pay attention to your thirst and drink anytime you feel thirsty. The general guideline is to hydrate well before your run and then drink six ounces of water every 20 minutes throughout your run.
Some Final Advice
Excitement will keep you motivated when you first begin a running regimen but staying motivated can become a challenge over time. Finding a running buddy or a running group is a great way to stay motivated and turn running into a social activity.
Training for a race will also give you a goal to work toward. Be sure to keep a training log, too. Looking back at what you’ve accomplished might be all the motivation you need on those days when you don’t feel like running.
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