Sport

NUTRITION FOR RUNNERS

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Adequate and reasonable nutrition is one of the important factors to help you quickly achieve results when running or wanting to maintain muscle stability. No matter how much exercise intensity, how hard it is without combining with proper nutrition, it is very difficult to achieve the desired results.

Nutrition is indispensable for runners

A reasonable diet for runners needs to ensure the full principles of quantity and quality. Each group of nutritions plays a different important role. However, according to nutrition experts, the following groups of nutritions need to be specially focused on in the daily diet of runners:

Iron: enhances blood circulation and reduces fatigue.
Calcium: helps strengthen bones.
Vitamin E: reduces injury recovery time.
Potassium: helps fight cramps and relieves stress on the body, especially during heavy exercise.
Vitamin C: increases resistance and aids in the absorption of the minerals mentioned above

Also according to nutrition experts, some of the following fruits are recommended to eat before running:

Bananas: high in vitamin B6, vitamin C, and potassium.
Apples: contain vitamin C and potassium.
Oranges: contain glucose, fructose, and sucrose, potassium.

Maintain muscle stability

Building muscle is hard, maintaining muscle stability is harder and requires a strict regimen. Therefore, runners need to supplement the following nutrients to maintain muscle stability.

Fiber: fruits and vegetables like bananas, watermelons, avocados, oranges… as well as oatmeal, brown rice.
Protein: Eggs, beef tenderloin, salmon, tuna, sardines, and chicken.
Fats: Fish, nuts, avocados, nuts, and olive oil
Water and necessary ions: in the ion supply drink - Pocari Sweat
Vitamins: fruits.

Proper rehydration

(*) The average adult's body is approximately 60% water or body fluids, but in athletes and those who exercise regularly and have more muscle (which stores even more water), it accounts for an even higher percentage. (**) An athlete who runs for 2.5 hours will lose about 2700ml of water and when losing about 2% of water, the body will feel dizzy and tired.Therefore, it is particularly important for those who regularly participate in sports and exercise to stay hydrated.

Pocari Sweat with ingredients including water and essential ions similar to water in the body (body fluids), absorbed 2.2 times faster (***) than water, is the most suitable drink for runners. As a result, runners can always properly and adequately compensate for the amount of water lost, increasing endurance in exercise.

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