8 Foods that will help you perform more.
For the practice of any sport, we know that food is a subject that does not allow discussion: in order to give the most of ourselves we must eat well and in a healthy and healthy way. Running does not is an exception. But not only to perform adequately but also for recovery after exercise and the effort of running for long periods of time.
If you ask most runners, they will answer that the base is pasta due to its high content of carbohydrates of slow assimilation that will provide you with energy constantly for hours. But carbohydrates are not only found in pasta, in addition to pasta-based it will not be possible to have a healthy and balanced diet … you should also incorporate proteins for muscle building and recovery , and healthy fats such as Omega to maintain the functions of the body. And without forgetting hydration, especially water-based.
So and after a few small notes, we bring you the foods that you should have at home to give you the maximum performance in your training and in your running races.
Pasta
For long-term tests – we are referring to marathons – pasta is a great food based on carbohydrates that will give you the energy you need to face one of these tests. Also, if you suffer from digestive problems, it is easily digestible . Cook it without sauces to avoid fat. White pasta with a splash of oil is a great food and you can add a little grilled tuna or chicken breast to provide low-fat protein
Banana
Banana is one of the best foods for rapid recovery , to eat as a snack before training or to eat mid-race . The banana, in addition, can serve you for two different moments of the race : if what you are looking for is energy throughout the kilometers, choose green bananas. If what you want is immediate energy, ripe bananas. This difference is due to the fact that when bananas are ripe, they have a greater amount of sugar that will pass faster into the bloodstream, providing energy immediately. And for after training, also choose ripe bananas for a faster recovery.
Cereals
Cereals are a great source of carbohydrates but you should have some consideration: most of them contain a low percentage of fat but a high content of sugars. The most appropriate ones that you should take, if you are one of those who drink milk with cereals for breakfast, should be little-processed cereals, such as plain oatmeal or rice-based ones . It is implicit that avoid cereals containing chocolate, honey or added sugar coating.
Barritas
Whether they are energy bars to eat during the race to give you that extra energy or cereal bars because you have not had time to have breakfast at home calmly and you need something to take you. Choose the type of bars that are more natural, without too much sugar and that contain nuts instead of chocolate for flavor. The nuts will also provide you with healthy fatty acids that will go very well to regulate your body and keep the cardiovascular system in condition. And without talking about chemical agents …
Rice
In case, pasta is not to your liking but you want to continue consuming foods rich in slow assimilation carbohydrates . It is a very easy food to prepare since it only needs to boil. Then you can add some natural herbs and a little oil to add flavor without having to add sauces. If you go to the supermarket and have different kinds of rice, choose whole grain which will also be a great source of fiber.
Lean meat and fish
If proteins are your thing, they better be with a low fat index , such as lean meat or fish – which will also provide you with fatty acids Omega 3 and Omega 6 -. Proteins, along with carbohydrates should be the main source of energy in your day to day and the basis of your diet. Also outside of sports. And if you are vegetarian or vegan, you can also opt for proteins of vegetable origin, such as tofu or seitan and even lentils, which combine very well with rice.
As we have pointed out with pasta and rice, mixing these two types of food – or better said carbohydrates with proteins – constitute a very rich and nutritious food.
Fruits and vegetables
Because fruit and vegetables should be the accompaniments of any dish. Some lettuce, tomato, onion, carrot or some boiled or steamed vegetables to accompany a fish fillet. They recommend consuming 5 servings of fruit and / or vegetables throughout the day . So you can put aside the french fries as a side and replace it with vegetables or salad. And like rice, it will also help regulate your intestinal transit due to the source of fiber .
Water
Hydration is another of the most important issues that must be addressed to obtain maximum performance. If we don’t drink enough, our bodies can suffer injury or fatigue due to dehydration. Drink at least 2 liters of water a day . If, on the other hand, you do not reach that amount, do not worry, fruits and vegetables contain high amounts of water that will help you make up for the deficiency.