The distribution of macronutrients It will depend, above all, on your individual characteristics, your objectives and the type of training you are doing. But we are going to give you a series of instructions here so that you learn to distribute the macronutrients you ingest based on your running training.

Difference between your resistance training and your strength training

You already know this: the three main macronutrients you should consider are carbohydrates, proteins and fats. But you should prioritize one or the other depending on the type of training you are going to do.

• For training of resistance or long-duration cardiovascular training, it is important to increase your carbohydrate intake before, during, and after your workout. This will ensure that you have enough energy to complete your workout and help with recovery after exercise. You should also consume enough protein to help repair and build muscle that is damaged during exercise.Here are more details about proteins)
• On the other hand, for the strength training, it is important that you make sure you get enough protein. This will help in the muscle repair and building; but don't forget about carbohydrates, as this will allow you to replenish the muscle glycogen you have used during training.
  

This is how you should distribute macronutrients

In general, a good macronutrient distribution might be around 40-60% carbohydrates, 20-30% protein, and 20-30% fat, although these percentages may vary depending on your individual goals and needs.

But let's get into the details.

Before training:

• Carbohydrates: 1-2 grams per kilogram of body weight. Carbohydrates will provide you with the energy needed to complete your workout. We advise you to consume complex carbohydrates such as whole wheat bread, brown rice or oatmeal.Here you have more information!
• Proteins: 0.2-0.4 grams per kilogram of body weight. Protein will help you repair and build muscle. It would be good to consume lean proteins such as chicken, fish, tofu or eggs.

After training:

• Carbohydrates: 1-1.5 grams per kilogram of body weight. These will help you replenish the muscle glycogen you have used during exercise and speed up your recovery. You could consume simple carbohydrates such as fruit or protein-carbohydrate shakes.
• Proteins: 0.2-0.4 grams per kilogram of body weight. Protein will help repair and build muscle. You could consume chicken, fish, tofu or eggs. If you are vegan or vegetarian, This article We tell you more.

And what about fats?

When choosing your diet, you should keep in mind that fats are also important for a healthy diet, but you do not need to consume them immediately before or after training.

Remember that these are just general examples and it is important to work on a personalized and safe nutrition and exercise plan for yourself. Want to discover completely personalized nutrition? Try it! Oorenji Runners and you will discover its power.

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