A runner tailored nutrition has not only the Training but also after Training a major influence on the efficiency.
Anyone who thinks that it is done alone with plenty of protein in sports is wrong, however, is enormous.
The ideal runner eat after Jogging is in fact a little more complex.
Hypoglycemia is a risk if you have empty glycogen store
Who runs more frequently, is familiar with the phenomenon: After an intense Running session at all, no feeling of Hunger is present.
It even seems as if the bodies left alone and just not with food want to be disturbed.
But this is a fatal fallacy.
By Running the body has burned, especially glycogen. The glycogen stores are responsible for store in the human organism as an energy carrier Glucose and provide.
These are burned to a Minimum, there is a dangerous low blood sugar.
The body by sweating, dizziness, and circulatory problems – however, too late, namely when the energy storage is already as good as empty.
Food no longer comes around by then, though. But since the normal replenishment rate for the glycogen storage in the muscles is about 5 percent per hour, it takes at least 20 hours, until the memory is filled up completely.
Until then, the body is no longer fully functional.
Who is driving in the time nevertheless again sports, is a huge risk of injury!
The crucial first hour after the workout
This nutritional plight is, however, quite easy to prevent them: By making sure, right after the sports unit of energy to be incorporated – even if want to no feeling of Hunger.
After a long and intense workout the body especially in the first two hours are the most susceptible to food, to the depot to replenish, even as the anabolic window is known.
Photo gallery: The Top food for runners
Immediately after the physical load, the enzymes for glycogen production, and therefore on the active.
With a carbohydrate-rich meal can increase the replenishment rate by 5 times and the body offers so instead of 20 hours after only four hours, over-filled glycogen stores.
Only one time is, however, a window of approximately 60 minutes after the Sport, while the maximum ability to stop the formation of Glycogen.
Carbs and protein as the ideal mixing ratio
This is particularly important, the first hour after the Run, the composition of the meal is in addition to the time crucial.
Regardless of the time of day is of particular importance carbohydrates it – Yes, even in the evening!
Especially complex carbohydrates such as:
- Natural rice
- Whole-grain pasta
- Quinoa
- Millet
- Oatmeal
- Potatoes provide a long-term stable blood sugar levels.
In addition, protein should be supplied. Proteins serve as the body’s building materials and are, therefore, for the rapid Regeneration of great importance, by repairing, among other things, micro-damage in muscle tissue.
Very useful is the Mix of plant and animal Protein:
- Eggs
- Cottage Cheese
- Legumes such as lentils, chickpeas, Edamame and beans
- Lupins
- Nuts
- lean chicken meat
- lean beef
- Fish such as salmon, cod or tuna
Ideal for a runner-meal the 3 to 1 ratio of carbohydrates and protein is it. Depending on the body size and weight, it should be at best between 300 to 400 calories, which takes you to the Run itself.
Recipes for runners
You should in the morning go for a Jog, treat yourself to can you for Breakfast a Porridge with nuts, fresh berries and Superfood Topping or even a wholemeal bread with scrambled eggs and tomatoes.
Lunch offers, for example, a Quinoa salad with chicken, or a quick asparagus-strawberry-salad.
Who should go for a Run after work, at night, may serve, among other things, a lukewarm broccoli-sweet potato-lenses-station wagon or a Turbo rice Bowl with Tsatziki.Recipe: Quinoa salad with chicken and asparagus
Quinoa-Chicken-Salad
Recipe: Quick Asparagus-Strawberry-Salad
Asparagus-Strawberry-Salad
Recipe: Turbo-rice-Bowl with Tsatziki
Turbo rice Bowl with mushrooms and Tsatziki
Recipe: “Oh, done already?”-Spelt pasta with green stuff
Spelt pasta with broccoli and arugula
Recipe: Spicy chickpea lentil salad with Halloumi
Spicy chickpea lentil salad with Halloumi
Larissa Bright Mouth
*The post “For maximum nutrient supply: should runners after the Jog, eat” will be released by FitForFun. Contact with the executives here.