{"id":3420,"date":"2019-04-15T10:50:34","date_gmt":"2019-04-15T09:50:34","guid":{"rendered":"https:\/\/www.bulk.com\/es\/the-core-es\/?p=3420"},"modified":"2025-03-26T18:09:45","modified_gmt":"2025-03-26T17:09:45","slug":"consejos-de-nutricion-y-entrenamiento-para-corredores","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/es\/the-core-es\/consejos-de-nutricion-y-entrenamiento-para-corredores\/","title":{"rendered":"Consejos de Nutrici\u00f3n y Entrenamiento Para Corredores"},"content":{"rendered":"

Nutrition and training for runners<\/span><\/span><\/span><\/span><\/h2>\n

When it comes to running, nutrition, warm-up, and cool down are essential to keep you performing at peak conditions.\u00a0<\/span><\/span><\/span><\/span><\/span><\/p>\n

What should you eat if you go out running frequently?\u00a0<\/span><\/span><\/span><\/span><\/span><\/h2>\n

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. <\/span><\/span><\/span>In this case warming up the muscles before running is very necessary. <\/span><\/span><\/span>Try turning your arms, knees, and feet back and forth ten times in both directions. <\/span><\/span><\/span>Once you have done that, it is time to increase your heart rate for better blood flow around your body. <\/span><\/span><\/span>Try dynamic exercises like jumps and strides.<\/span><\/span><\/span><\/span><\/span><\/p>\n

What is an excellent food to eat before a race or should I eat nothing? <\/span><\/span><\/span><\/span><\/span><\/h2>\n

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

Do I need to cool down after a race?<\/span><\/span><\/span><\/span><\/span><\/h2>\n

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

What should I eat after a race? <\/span><\/span><\/span><\/span><\/span><\/h2>\n

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

\n","protected":false},"excerpt":{"rendered":"

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.\u00a0 What should you eat if you…<\/p>\n","protected":false},"author":38,"featured_media":3421,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[3],"tags":[],"class_list":["post-3420","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenamiento"],"_links":{"self":[{"href":"https:\/\/www.bulk.com\/es\/the-core-es\/wp-json\/wp\/v2\/posts\/3420","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bulk.com\/es\/the-core-es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bulk.com\/es\/the-core-es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/es\/the-core-es\/wp-json\/wp\/v2\/users\/38"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/es\/the-core-es\/wp-json\/wp\/v2\/comments?post=3420"}],"version-history":[{"count":5,"href":"https:\/\/www.bulk.com\/es\/the-core-es\/wp-json\/wp\/v2\/posts\/3420\/revisions"}],"predecessor-version":[{"id":18532,"href":"https:\/\/www.bulk.com\/es\/the-core-es\/wp-json\/wp\/v2\/posts\/3420\/revisions\/18532"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/es\/the-core-es\/wp-json\/wp\/v2\/media\/3421"}],"wp:attachment":[{"href":"https:\/\/www.bulk.com\/es\/the-core-es\/wp-json\/wp\/v2\/media?parent=3420"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulk.com\/es\/the-core-es\/wp-json\/wp\/v2\/categories?post=3420"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulk.com\/es\/the-core-es\/wp-json\/wp\/v2\/tags?post=3420"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}