Running is certainly an activity that can be done anywhere, without a gym, at a low cost, except for shoes which are essential to avoid injuries!
Running increases the production of endorphins in the brain and this makes us feel good, euphoric, happy.
The nutritional plan for a runner varies according to the goals set, body composition, eating habits and the time dedicated to training sessions.
So let’s talk about a personalized food plan , which respects healthy and correct nutrition , adequate hydration , starting from body composition.
Building the athlete
The first objective is to build the athlete by optimizing his physicality, then to feed him by analyzing his eating habits keeping in mind the sporting commitment and the objectives to be achieved.
| MEAL | % DISTRIBUTION OF TOTAL KCAL |
| BREAKFAST | 20 |
| SNACK (During and/or immediately after training) |
10-15 |
| LUNCH | 25-35 |
| SNACK (During and/or immediately after training) | 10-15 |
| DINNER | 25-35 |
The choice of snacks and timing are very important!
The season of the runner
The runner’s season is divided into 3 phases:
- Training and pre-competition: correct and congruous nutrition with the commitment of the training sessions
- Competition: careful and rigorous nutrition respecting the composition of the individual meals and the timing (wrong timing could jeopardize the competition!)
- Rest: less attention to the food plan, but always paying attention to maintaining the ideal weight, always eating 5 meals (3 mains + 2 snacks).
What to eat?
The main meals should be taken 3 hours before training or competition.
If I train in the morning?
Eat breakfast one hour before the start of the race based on simple and complex carbohydrates, which do not involve a long digestion .
It’s important to have good hydration, but you shouldn’t overdo it with liquids to avoid the feeling of heaviness and discomfort in the stomach .
I remember that throughout the day it is essential to drink, drink and drink again!
If training is after lunch?
Eat a plate of pasta with fruit 2 hours before: the meal must be digestible by choosing carbohydrates with a moderate glycemic index (GI).
The snack at this point is done immediately after training.
When do I train in the late afternoon?
Lunch can be complete, the snack is made 1 hour before and can be reinforced by a second small snack if dinner is scheduled after 2/3 hours.
At dinner, a full meal is eaten.
Integration yes or no?
On the basis of the objectives, the training sessions, at the moment of the season, the appropriately chosen integrations must be considered …
If you run to stay and keep fit and you don’t do too long journeys and workouts, it is not necessary to resort to supplementation if the diet is correct, but you must always pay attention to correct hydration, especially in this period when the temperatures begin to get up!
In the case of amateurs and professional athletes who train for half marathons, marathons or ultramarathons it is necessary to integrate before, during and after the race, but also in training, to support the body in performance and for the right recovery of micro and macronutrients, glycogen and water consumed.
A race is built over time: it is necessary to calibrate the diet on the basis of the training sessions to reach the finish line!
