Running is one of the best exercise to burn calories and maintain health. However, for those of you who enjoyed the runner or jogging, should also be balanced with adequate nutrition. Nutrition is an important component to support the physical activity of this one. If you often run but not matched adequate nutrition, this will affect the condition and health of your body.
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Important Nutrition For Runners
Many nutrients can you asup to meet the body's needs anda.Namun to support your activities, especially those who like to run, there are 3 essential nutrients that are highly recommended for your consumption, including:
Carbohydrate
Runner desperately need carbohydrate. As for how much carbohydrate is needed, it depends on how fast or far you run. Running with high intensity or running long distances with only matched by low carbohydrate intake, it is like driving a car without fuel. Although energy drinks might just help you to run farther, but carbohydrate intake comes from natural foods full of nutrition. Among the carbohydrate foods are sweet potatoes, rice, quinoa, barley, and much more. Additionally, do not forget the fats and proteins needed to help repair and muscle recovery, as well as other important body functions.
Iron
Before running, make sure also that your body has been fulfilled with iron intake. Iron plays an important role to help form red blood cells, which carry oxygen to the muscles of the body. This deficiency can prevent muscles of the body in getting the optimal amount of oxygen. In contrast to carbohydrates, iron deficiency usually could gradually lead to anemia. The runners have a high risk for iron deficiency because out of the sweat. A source of food to meet the needs of the iron can be obtained from nuts, red meat, tofu, fish, and spinach. To optimize the absorption of iron, combine well with foods rich in vitamin C such as oranges, strawberries, and so on.
Sodium
The runners are very necessary to consume sodium. This is because sodium has two important roles during the run, which meet the needs of body fluids and make sure the liquid is consumed into the body precisely. In addition, sodium is the main electrolytes through sweat. Therefore, the runners need sodium intake before, during, and after running. In addition, the need for sodium is increasingly important when you include people who salty sweat. The characteristics of the salty sweat of people who can be known if their eyes sting as the sweat dripped into it, or have white stripes on their clothing. As for the sources of sodium that can be achieved can be found in soups, cheeses, breads, as well as energy drinks.
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