Everyone talks about carbohydrates lately. The body needs them to obtain energy and it is important to make good use of them. This macronutrient can be burned with (aerobic exercise) or without (anaerobic exercise) oxygen. Fat, on the other hand, always requires a lot of oxygen. In addition, it takes twice as long to give the same amount of energy as carbohydrates. That's why we have to slow down and breathe deeper or faster when we want to burn running fat. This is the moment when it starts to hurt a little. Maybe at that time you think that the sofa is a great place and much more comfortable. Or that you wonder why you are doing it. But when you have passed all these mental obstacles, things will be easier.
The body stores carbohydrates in the form of glycogen in the liver and muscles. They are very important energy reserves, especially for the most ambitious runners. The more glycogen you have stored in your muscles, the more and the better you can perform.
IN GENERAL, THIS IS THE RECOMMENDED NUTRIENT RELATIONSHIP FOR ATHLETES:
Carbohydrates 55-65%Protein 10-15%
Fat 25-30%
MORE EFFECTIVENESS, MORE SPEED, MORE DISTANCE
Carbohydrates are the fuel of the muscles. This macronutrient is very important for runners who want to improve their performance (for example for a marathon), not only before training but also after the race. If you refill glycogen stores right after finishing a race, the body will recover faster. This helps the body adapt better for a harder workout and builds a better immune system more quickly. The more frequent and more intense your training, the more important it is that you take a diet rich in carbohydrates to recover.
A WINDOW OF OPPORTUNITIES
The best time for the body to refill glycogen stores is during the first 30 minutes after a workout. Runners should use this half hour to take simple carbohydrates, such as fruit, cereals, bread with jam, etc. This type of carbohydrates is easy to digest and the body absorbs easily. After 30 minutes, this half-hour window is closing and the body is no longer able to absorb carbohydrates so quickly and efficiently. The amount of carbohydrates you need depends on your weight and the intensity of the training:low intensity: 0.5-0.7 g of carbohydrates per kg of weight
Average intensity: 0.7-0.10 g of carbohydrates per kg of weight
high (maximum) intensity: 0.10-0.12 g of carbohydrates per kg of weight
DINNER AFTER RUNNING
One hour after your career, you should take a full meal with carbohydrates, protein and fat. To be more exact, your meal should contain a 4: 1 ratio of carbohydrates and proteins. Carbohydrates are very important at this time, but the body also needs protein to build muscles. On the other hand, consuming an excess of this other macronutrient can interfere with the absorption of carbohydrates and impede the balance of the body. Some good after-run meals are, for example, a burrito with beans, fish with potatoes and vegetables or pasta with chicken breast.THE KEY TO LOSING WEIGHT IS TO TAKE LESS CARBOHYDRATES
Runners whose priority is to lose weight should try to avoid taking too many carbohydrates. This applies particularly to simple carbohydrates. The complexes are necessary for a balanced diet, as we will see now. Short endurance races (such as the 5K races) do not empty glycogen stores, so you do not need to refill them during or after the race (for example, with isotonic sports drinks). The best thing in this case is water. Take advantage of the post-combustion effect during the first half hour after the race and wait before eating. Then you should take a mixture of carbohydrates and protein, as described above. But at the end of the day, if what you want is to lose weight, what matters is that you have a negative energy balance (about 500 calories a day). So you'll have to burn more calories than you consume.
"COMPLEX CARBOHYDRATES ARE GOOD, DO NOT?"Runners who want to lose weight have to pay attention to what they eat, as well as to their training. The best thing in this case is to take complex carbohydrates. Not only do they keep you satiated for longer, but they provide you with lots of extra minerals and vitamins for the metabolism and for the immune system. Complex carbohydrates are found, for example, in whole-grain products (such as pasta, bread and rice). The whole products include all the original parts of the grain (the bran, the germ and the endosperm), as well as all the nutrients. Simple carbohydrates are obtained by eliminating the outer part and maintaining only the endosperm. Other foods that contain complex carbohydrates are potatoes with skin, vegetables and vegetables.
WHAT ARE THE DIFFERENT CLASSES OF CARBOHYDRATES?
COMPLEX CARBOHYDRATES
It takes more time to digest and provide lots of vitamins, minerals, trace and fiber that activate the metabolism and strengthen the immune system:
Whole wheat pasta, rice and breadv Potatoes with skin
Beans, lentils and peas
Vegetables, 100% vegetable juicev Fruits, 100% fruit juice
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