Nutrition and Hydration are important for runners. It can make or break a workout or race, and can also affect how runners feel, think and work. A balanced diet for long runners must include these essentials: carbohydrates, protein, fats, vitamins and minerals.
How to stay hydrated?
Water is the best option for the runners. Drink regularly. Drink about 2 litres of water every day. To have a water don’t wait until you’re thirsty because you already been dehydrated by running. Runners should drink water before, during and after exercise.
Pre-Run Hydration
An hour before you’re going to start running. Drink water about 16-24 ounces or any other decaffeinated fluid.
Right before you start, drink again 4-8 ounces of water to be hydrated.
Post- run Hydration
After you’re finished running, drink water or any other drink to be hydrated.
Every pound you lost drink 20 to 24 fl oz of water.
After run, if you’re urine is in different color i.e in dark yellow you have to keep rehydrating. It should be in light color.
BALANCE YOUR NUTRITION
For runners carbohydrates are very important. They are the primary energy source. Carbohydrates provide about 70% of energy that you need.
Carbohydrates provide calories. so active people need to take more carbohydrates than sedentary people.
Runners should need about 60% of calories from carbohydrates, about 15% to 65% calories from protein and at least 30% from fats.
Some healthy sources of fats are fish and nuts. so possible fat should come from healthy sources.
Runners need to stay hydrated because it’s not only keep runner performance but also keep good health and safety. Runners should eat before run especially for the long runners. So runners need to take nutrition food which gives energy from carbohydrates, proteins and fat.
