Runners Diet - How To Boost Your Running Performance With This Simple Nutrition Secret

Carbohydrates is one the most important component in your diet

. Without a doubt, carbs are the best source of energy for runners. Research has shown that for both quick and continuing energy, our bodies work more efficiently with carbs than they do with proteins or fats.

How carbs work?

The more intense you're running, the more your body relies on carbs as the main source of energy. Although your body burns a mixture of carbs and fat, but it relies heavily on it, because they provide a more readily source of fuel, easy to access and use. The harder you run the higher amount of carbs you use.

During low intense activities, such as walking or sitting on your desk, more than half of calories come from fat. As the intensity of your activity increases, such as when you start running, you use proportionally less fat and more carbs. Therefore, if you yearn for hard running sessions, aim at increasing your carbohydrate intake, especially before the workout.

Carbs and motivation

Carbs can also boost your motivation power - researchers at the University of South Carolina asked 10 men and women to drink sports drinks (rich in carbs) or water before and during intense workout that lasted more than 1 hour.

The conclusion was that Those who consumed the sports drinks were able to perform better, not only on the physical level -they also had a better hand-eye coordination, moods, concentration than those who drink water. This has something to do with Dopamine - a brain chemical that regulates motivation and concentration.

Types of carbs

Not all carbohydrates are created equal; they are classified as either complex (the good carbs), or simple (the bad carbs):

Simple carbohydrates:

They gained a bad reputation because they have a high glycemic index, this means that they increase your blood sugar level very fast, causing hunger, cravings and mood swings.

If your goal is to lose weight, you should cut this type of carbs entirely from your diet, but you can start reintroducing it gradually once you have reached your weight loss goal.

Common sources of simple carbs:

Table sugar

Corn syrup

Fruit juice

Candy

Cake

Soda pop

Candy

Most packaged cereals

Honey

Yoghurt

Jam

Chocolate

Biscuit

Complex carbohydrates:

Complex carbohydrates are the good carbs; they take longer to digest and are usually packed with fiber, vitamins and minerals. Its slow absorption will provide you with a steady supply of energy for long periods of time.

Common sources of complex carbs:

Pasta

Brown rice

Potatoes

Other root vegetables

Whole meal breads

Bagel

Wholegrain cereals

High fiber breakfast cereals

Yam

Oatcakes

Peas

Beans

Lentils

by: david dack

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