Whether you're just starting out in running or you're already a professional, we all want the same thing in this sport: to improve performance. You do too, right? Well, here are 10 nutrition principles for good running performance.

Not only to achieve goals and improve competitiveness, but to prevent injuries and increase health benefits.

Let's review the 10 keys to perfect nutrition.

Make sure you are hydrated

Anyone who hasn't had enough water before a race knows what we're talking about. Hydration is essential for running performance, so it's important to drink enough water before, during, and after exercise. Consuming the right amount of water will prevent fatigue and help your body regulate body temperature.

And how much water should you drink? Well, it depends on many factors and the moment in which you are hydrating yourself. Drinking water during a long run is not the same as drinking water when you are at home about to start your running training. Your needs are personal and that is why the recommendation must be personalized; but we give you a very general guide:

• Before going out for a run, 2 or 3 hours before, drink between 500 ml and 1 liter of water
• During the race, it is recommended to drink 150 to 250 ml of water every 15-20 minutes to replace fluids lost through sweat.
• When you finish, it is important to replace the lost fluids by drinking between 500 ml to 1 litre of water for every kilogram of body weight lost during exercise.

Eat enough carbohydrates

Carbohydrates are an important source of energy for your body. There are two types:

• Simple ones, like those you can get from fruits and dairy products, provide a quick release of energy and are perfect for after your run.
• And complex carbohydrates, found in foods such as potatoes, beans and peas, rice and whole grains, provide a slower and more sustained release of energy, perfect for before going out for a run.

Any runner who wants to improve their performance must take into account that carbohydrate intake must be adjusted to the duration and intensity of the race or training. We already told you about it in this article.

Shall we continue to discuss the 10 nutritional principles for good running performance?

Add protein to your diet

The proteins They are involved in muscle recovery, help you gain muscle and regulate hydration. Also, in long races, carbohydrates can be completely burned, and this is when proteins come into play, breaking down to generate more energy. Do you want to know more about them?

Eat healthy fats

Although they have a bad reputation, fats are another important source of energy (along with carbohydrates) and they also help absorb some vitamins. Not all fats have the same function, so it is important to have a varied diet that prioritizes fats recognized as healthier, found in foods such as olive oil, avocado, nuts and fatty fish. Consuming them is very easy, but keep in mind that you should do so in moderation and leave very little room for unhealthy fats: saturated and trans fats. Here are the 3 key points about fats that you should keep in mind as a runner.

Consume enough vitamins and minerals

Vitamins and minerals are essential for a variety of bodily functions, including maintaining the immune system. Make sure you're eating a variety of fruits, vegetables, and other nutrient-dense foods to give your best every time you head out for a run.

Avoid processed and sugary foods

Processed and sugary foods like refined cereals and sugary drinks can provide a quick burst of energy, but they can also cause a quick crash and trigger fatigue. So, beware! If you're someone who eats a lot of processed snacks and similar foods, it's time to adopt a more conscious diet.

Don't skip meals

It is important that you make all meals that fit your goals. If you want to experiment with intermittent fasting, keep in mind that each person is different and may have unique nutritional needs. Therefore, it is advisable to receive professional advice. In fact, there are studies that indicate that intermittent fasting could lead you to lose muscle mass. Don't put your health at risk!

Let's continue with the principles of nutrition for running.

Take nutritional supplements if you need them.

Sometimes, despite following a balanced diet, you may have difficulty assimilating all the nutrients from the food you eat. If you have a deficiency, it is best to make changes to your diet or incorporate food supplements such as vitamins, minerals or proteins as part of your nutritional strategy.

Plan your meals

Proper meal planning before and after a race or workout can give you the assurance that you are getting the right nutrients for that particular time.

Lean on the experts

If you want to keep improving in every race and have a good nutritional plan that will bring you closer to your sporting goals, subscribe now to the Oorenji RUNNERS app. We will give you personalized guidance specific to your needs. Get started now!

And that's it for the 10 nutritional principles for good running performance. They also help prevent injuries and enjoy a healthier life. Do you want to follow them?

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