Are you a runner? This is the diet you must follow to perform at your best and improve your marks

The runner world is full of advice and warnings: stretching you should or not do, how to run to avoid injury or even how to take care of your feet during training. But outside of the fitness world, probably the most relevant aspect is diet. That is, what to eat and what not. Because in the diet may be the secret of improve a brand that seemed insurmountable.

Whether to move on to next level or Simply to maintain your current routine, you should always pay attention to your diet. For a runner, food is their fuel. Having the best engine is going to do you no good if you don’t put the right gasoline into it later. The types of foods you choose can play a big role in your energy and performance levels. They can also help you to prevent possible stomach problems during the race and promote better Recovery of the effort.


Carbohydrates are the body’s main source of energy and are essential for running longer distances. When you consume them, your body breaks them down into glucose, a source of vital energy. During running or exercise, your body can send glucose to muscle cells as an instant source of energy. Consuming between 45 and 65% of your total daily calories from carbohydrates is a good goal for most runners.

The fats

Stored body fat is another excellent source of fuel, especially during long-distance runs. In general, you should aim to get 20-30% of your total daily calories from unsaturated fats. A low fat intake is linked to deficiencies in fat-soluble vitamins and essential fatty acids.

The truth is that during long-term resistance exercise, your body draws on its fat stores as its primary source of energy. This happens through a process called fat oxidation. it implies break down triglycerides stored in fatty acids that your body then converts into glucose. Dietary fat is crucial for healthy joints, producing hormones, and strengthening nerve function and overall health.

The protein

Protein itself does not provide energy, but its function is essential as a lubricant for machinery. Improve the health of your muscles, tissue repair, injury prevention, production of red blood cells that carry oxygen and recovery after exertion. Although individual needs vary, most research suggests the need for about 2 grams of protein per day for every pound you weigh.


Exercise stresses your body’s metabolic pathways, so you need a diet rich in micronutrients to support its function. Although each type of athlete or athlete has different needs, some micronutrients that should not be lacking in your diet are: calcium, vitamin D, iron, or antioxidants. For most people, eating a diet full of a variety of whole foods already ensures daily micronutrient needs.

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