You know that, as an athlete, you have very specific nutritional needs to maintain your performance. But there are some common mistakes. Here we review the 10 nutritional mistakes to help you succeed in your races:

1. Not consuming enough calories: Never forget: any runner needs energy to perform at their best and recover properly. Make sure you consume enough calories to compensate for those you burn during your workouts. (in this article We give you concrete clues)
2. Skipping meals: If you want to maintain your energy levels and ensure your recovery, it is best not to skip meals, not even snacks. Try to eat regularly throughout the day to keep your energy levels stable.
3. Inadequate carbohydrate intake: We remind you that carbohydrates are the main source of energy for runners, so it is essential to include them in your diet. It is recommended that runners get around 60% of their calories from carbohydrates, especially from whole grain and fiber-rich sources. If you want to know more, visit This blog post where we talk about the 3 principles that you should keep in mind.
   
4. Lack of protein: Remember that the proteins They are essential for muscle repair and growth. We will insist on this because this is one of the 10 most common nutritional mistakes in running, where too many people only focus on their carbohydrate intake.
5. Not drinking enough water: The dehydration can negatively affect your performance and increase your risk of injury. Make sure you drink water throughout the day and replenish fluids lost during your workouts.
6. Ignoring healthy fats: Yes, we know that fats have a bad reputation, but you should remember that they are essential for a balanced diet and can be an important source of energy during endurance training. Eat healthy fats, such as those found in olive oil, avocados and nuts.
7. Neglecting nutritional recovery: After a workout, it is crucial to replenish your energy stores and provide your body with the nutrients needed for recovery. Consume a combination of carbohydrates and protein within 30 to 60 minutes after exercise.
8. Overeating or eating too close to a workout: Eating too much or too close to a workout can cause GI distress and affect performance. Aim to consume a light, easy-to-digest meal approximately 2-4 hours before running.
9. Resorting to unnecessary supplementation: Some runners turn to supplements unnecessarily. Instead of relying on supplements, focus on getting the nutrients you need through a balanced and varied diet.
10. Not adapting the diet to individual needs: Every runner is different and has unique nutritional needs. Make sure to tailor your diet to your specific needs, taking into account factors such as age, weight, activity level and personal preferences.

These are the 10 nutritional mistakes that will help you succeed in your races. But do you want to know how you can have your diet completely personalized? Subscribe to Oorenji Runner.

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