Let's talk about carbohydrates. Yes. Because, even if you've only been running for a short time, you're probably already hearing about them and have a thousand theories. Well: Carbohydrates: Here are the 3 fundamental principles that any runner should know about them.

First, a brief review. The carbohydrates They are the main source of energy for the body during physical activity. And, together with proteins and fats, they form the group of macronutrients, which are considered essential for maintaining activity.

Now let's get started!

Fundamental principle number 1: time

The carbohydrates you consume must provide you with the energy necessary to complete your training or the race you are preparing for. That is why we recommend consuming them before exercise, to load glycogen stores; during exercise, to maintain stable energy levels; and afterwards, to replenish the muscle glycogen used and accelerate recovery. recovery.

Fundamental principle number 2: quantity

Your pre-run strategy should focus on maximizing your intake. As a guideline, it is typically suggested that you consume between 1 and 2 grams of carbohydrate per kilogram of body weight before a run. At this point, you might choose to carbohydrates complexes such as whole wheat bread, rice or oats.

During the race, things change. It is important that the amount of carbohydrates you consume is proportional to the intensity and duration of the challenge. For example, if you are going to do a short race (less than an hour), it is not necessary to eat carbohydrates. But if the race is long, it is recommended to consume 30 to 60 grams of carbohydrates per hour to maintain energy levels and avoid muscle fatigue. Does it sound strange to consume carbohydrates during the race? Remember that today it is very simple and practical to do so thanks to the gels and liquids available on the market.

And after training? At this time, it is advisable to consume between 1 and 1.5 grams per kilo of body weight. In this case, you could choose simple carbohydrates such as fruit or shakes that combine protein and carbohydrates.

Fundamental principle number 3: the type

It's important to choose quality carbohydrates that are easy to digest and provide a steady release of energy. There are two types of carbohydrates. Simple carbohydrates, such as those found in fruit, provide a quick release of energy and are perfect for after your run, whereas complex carbohydrates, such as those found in whole grains, provide a slower, more sustained release of energy, perfect for pre-workout.

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