Consejos de Nutrición y Entrenamiento Para Corredores

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Nutrition and training for runners

When it comes to running, nutrition, warm-up, and cool down are essential to keep you performing at peak conditions. 

What should you eat if you go out running frequently? 

If you go for a run first thing in the morning or directly after spending a day at work, you will likely have a feeling of stiffness around your joints. In this case warming up the muscles before running is very necessary. Try turning your arms, knees, and feet back and forth ten times in both directions. Once you have done that, it is time to increase your heart rate for better blood flow around your body. Try dynamic exercises like jumps and strides.

What is an excellent food to eat before a race or should I eat nothing?

If you are going to run for a long time, it is important that you fuel your body with carbohydrates. Make sure there is at least 90 minutes between eating and running so that your body has time to digest its food. For example having a protein shake and a banana is an excellent option for before running. The day you have the race, eat carbohydrates at night. A pasta dish is always a good option.

Do I need to cool down after a race?

Cooling down is just as important as warming up because it helps prevent muscle tension the next day. Don’t stop directly after running, instead of doing that, walk briskly for 3-5 minutes and then stretch.

What should I eat after a race?

Your post-workout meal should include a good mix of protein and carbohydrates. Protein helps rebuild muscle fibers, and carbohydrates will replace the glycogen lost during running. An all-in-one shake right after your run like Aftermath or our Vegan All-In-One is a great choice and can help you feel less tired during recovery. After your smoothie, eat a meal that contains whole foods like chicken with rice or potatoes with vegetables.

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