Long-distance runners require carbohydrates for their nutritional needs in long distance sports!
Unlike other athletes, long-distance runners require carbohydrates to meet their nutritional needs in the spacing race. While other sports such as weightlifting, which mostly rely on proteins, runners are highly dependent on carbohydrates.
The main reason, of course, is that different sports serve different purposes. For example, lifting weights leads to a serious premium for proteins because proteins help build muscle and build a body better and faster than other foods. Remote control requires food that builds endurance and strength.
One of the most well-known topics is the role of carbohydrates in sports performance. Most practicing athletes now know that carbohydrates are the best for strength and endurance.
Scientists are now investigating the relationship between low carbohydrate intake and exercise-induced free radicals, which leads to deterioration in muscle function. Every athlete knows that carbohydrates can improve durability, while lack of carbohydrates reduces the supply of glucose to the muscles, which in turn leads to fatigue.
Tiredness is generally considered to be the loss of the full power of the body. There are many reasons for this, but scientists believe that losing muscle ATP, a high energy molecule, is a muscle contraction produced by glucose.
A high carbohydrate diet, while training ensures good storage of muscle glycogen before the race. The glycogen, the bodyæŠok carbohydrate container is the durable fuel. Carbohydrates can be liquids (e.g., fruit juices) or solid forms (fruits or starches).
However, long and hard workouts sometimes lead to stored carbohydrates (glycogen) muscles. Immediate meal (the best time in the first hour) combined with carbohydrate-rich food protein is best. Proteins help in muscle repair, which is caused by strenuous exercise.
Commercial energy carriers have both carbohydrates and proteins, but are expensive and mostly tasty. A peanut butter sandwich is fine, washed off with some sports drinks. Of course, the best would be cereals, nuts and dried fruits.
Another factor is not important to the success of a long-distance runner, as is the maintenance of proper fluids in his body.
During exercise or competition, body heat produces more than under normal circumstances. This heat is then released by sweat, which in turn exhausts the body's fluids. When the body is dry, general fatigue is created.
In order to maintain the status of body water, runners should develop the habitual and fixed fluid consumption habits (every 10-15 minutes) during the practical run, whether thirsty or not. The amount under mild conditions is about one liter of liquid per hour. (The amount must, of course, be higher if the circumstances are more severe.)
In warm and warm conditions, the combination of water and sports drinks (carbohydrates and electrolytes like sodium) is the best.
During scheduled runs (practice or competition), there are many running bowel diseases. One way to do this is to stay away from fiber-containing foods and fat-rich foods.
You can also buy commercial liquid foods for athletes and healers. Make sure you have a high carbohydrate content. You can also make your own formula using skimmed milk powder, fruit and regular milk.
It is unclear how caffeine increases the durability of athletes. It may be a central nervous system stimulant. It stimulates the release of adrenaline, which increases heart rate and blood pressure, blood flow to the muscles, and hepatic glucose release.
Coffee, tea and chocolate (cocoa) contain caffeine. Cola is also added to drinks and other drinks. In general, caffeine is a natural diuretic (a 31% increase in urine output). However, during the race he loses the effect of the diuretic, but he can improve his ability to get extra kick at the end of the race.
All in all, the two things that remote runners need to remember about nutrition are carbohydrates and fluids. These are the two most important nutritional needs of sport.