subject: Nutrition And Distance Running [print this page] Long-distance runners need carbohydrates to meet their food needs in the sport of endurance to run the remote!
In contrast with those of other sports, long-distance runners need carbohydrates to meet their food needs in the sport of endurance running distance. While other sports such as weightlifting that rely mostly on proteins, and the riders are heavily dependent on carbohydrates.
The main reason, of course, is that different sports have different objectives. Weightlifting, for example, focuses on large proteins because the protein helps build muscle and more body-person better and faster than other foods. Remote control must be the food that builds stamina and strength.
Carbohydrates
One of the most studied is the role of carbohydrates in the exercise of this sport. Most practitioners athletes now know that carbohydrates are best for strength and endurance.
Scientists are now also be taken a look at the link between carbohydrate intake and low activity of free radicals that lead to weakness and muscle function. Every athlete knows that the carbohydrate can improve endurance, while the lack of it reduces the supply of glucose in the muscles which, in turn, leads to fatigue.
It is usually seen tired and lost the ability to generate body strength in general. Perhaps the reason for this is that there are many reasons, but scientists believe it is the loss of muscle ATP, a high energy molecule that fuels muscular contraction resulting from glucose.
And high carbohydrate, while training to ensure a good store of glycogen in the muscles before a long period of time for the competition. Glycogen, the body? Storage carbohydrates , is the fuel autonomy. It can be taken into carbohydrates in fluids (such as juices), or solid (fruits or starches).
However, the long and arduous process, sometimes exhausting the muscles of stored carbohydrates (glycogen). Eat immediately (best time is in the first hour) foods rich in carbohydrates with protein is the best. And protein helps restore muscle was broken by a tedious process.
Energy bars trade with both carbohydrates and proteins, but are expensive and mostly tasteless. Peanut butter sandwich is great, washed down with some sports drinks. Better, of course, there will be some grains, nuts and dried fruit in them.
Fluid
Any other factor is more important to the success of any distance runner to keep enough fluids in his body.
Respectively, in training or competition, and produce more body heat than under normal circumstances. Then this heat is released through sweat, which in turn depletes fluids in the body. When the body is dehydrated, and fatigue sets in the year.
To maintain the water situation of the body, riders must develop the habit of regular consumption of fluids, fixed (every 10 minutes to 15) during practice runs, so thirsty or not. The amount is about half a liter of fluid every hour under mild conditions. (It should be more than this amount, of course, if conditions are tougher.)
In hot and humid conditions, a mixture of water and sports drinks (providing carbohydrates and electrolytes such as sodium) is the best.
Fiber
Works in progress (training or competition), many runners suffer from problems in the intestines. One way to avoid this is to stay away from foods high in fiber, and those that are high in fat.
You can also buy commercial liquid meal developed for athletes and convalescents. Make sure you have a high percentage of carbohydrates. You can also make your own formula using skim milk powder, fruit and regular milk.
Caffeine
It is not clear how caffeine seems to improve endurance performance in athletes. This can be a stimulant of the central nervous system. It stimulates secretion of adrenaline, which increases heart rate and blood pressure and blood flow to the muscles and release of glucose in the liver.
From the caffeine in chocolate and coffee and tea (cocoa). Also added to cola-based drinks and other beverages. Usually, caffeine is a natural diuretic (with a 31% increase in urine output.) During the competition, however, it loses its diuretic effect, but may improve the ability to have that extra kick to the end of the race.
All in all, and the distance of two riders to keep on feeding is carbohydrate and fluids. These are the two first meet the nutritional needs is important for the sport.
