Taking care of your running muscles through nutrition is within your reach. Yes, the direct relationship between proper nutrition and proper nutrition has been proven. muscle function and a careful diet adapted to your sporting needs. Do you want to know how? Here we show you all its secrets.

Keep in mind that specific needs will always vary depending on the person's height, weight, sex, sporting goals and training. But there are some general guidelines that will allow you to take care of your muscles by following a correct nutrient intake.

Runner, these are the principles to take care of your muscles

These are the most important tips:

1. Distributes macronutrients well. You know: proteins for muscle repair and growth plus carbohydrates that provide energy and can replenish your muscles' glycogen reserves. And please, don't forget about fats, an important source of energy, especially in long-distance races. If you have any doubts about how to distribute these macronutrients, you can consult This article which we already published on our blog.
2. Remember vitamins and minerals. Make sure you get enough vitamins and minerals from your diet, as these micronutrients play crucial roles in muscle function and energy metabolism. Remember to incorporate a variety of fruits into your diet (click here here to learn more), vegetables, whole grains, and lean proteins.
3. The importance of iron It is huge. Remember that it is essential to transport oxygen to the muscles and to prevent fatigue from setting in at the worst moment of the race. You should pay special attention to this micronutrient if you are a woman and are of menstruating age.
   
4. Hydration is also key To maintain muscle function and prevent cramps and injuries, make sure you drink water before, during and after your run. Also throughout the day. And pay special attention if you run in very hot and humid conditions or if you are a person who sweats a lot.

Incorporate these foods into your diet

As you can see, you need a varied diet. However, to take care of your muscles through diet, there are several foods that are valuable for their content of essential nutrients that contribute to the care and proper functioning of your muscles. Here is a basic list:

1. Lean Proteins. Look for high-quality protein sources that are low in saturated fat. You can choose from chicken, turkey, fish, eggs and low-fat dairy products, not forgetting plant-based proteins such as legumes and tofu. Combining protein from both types is a great idea, Check it out here.
2. Fatty fishSalmon, tuna, mackerel and sardines are rich in omega-3 fatty acids. These fats have anti-inflammatory properties and help in muscle recovery. In addition, these fish are an excellent source of energy. source of protein.
3. Almonds and walnutsThese nuts are rich in healthy fats, proteins, vitamins and minerals that help protect muscles against oxidative damage.
4. Spinach and dark green leafy vegetables. They are rich in micronutrients important for muscles and can improve muscle function and endurance.
5. BananasThey are a natural source of easily digestible carbohydrates and potassium, which helps maintain fluid balance in the body and prevent muscle cramps.
6. Low-fat dairy productsThey are essential foods for bone health and muscle function. They also contain probiotics that can improve digestive health and the immune system.

In general, incorporating these foods into a balanced and varied diet is beneficial for your muscle performance. Just like the keto diet, discover it in depth at This article!

Remember, though, that you shouldn't focus on just one. Their combination is essential. It is also very important that your diet takes into account your personal characteristics and your sporting goals. Therefore, if you want to check the power of a personalized diet, we encourage you to subscribe to Oorenji RUNNERS.

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