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Like other fitness activities running is one of the most preferred fitness activity by many individuals of different age groups. Some run for fun, some run to stay fit, for charity cause or some run to bring medals for our country. Whatever your running goals are it is very important to take the right nutrition and train in right way to achieve your goals. Extra fat on your body and weak muscles reduces your stamina and performance making you not run and perform as per your required goals. So whether you are running to sprint or running long distance for marathon or short distance for journal fitness/reducing fat, it is important to understand that not taking right amount of protein and carbohydrates might affect your body adversely leading to decrease in your overall performance.
SOME IMPORTANT TIPS ON “NUTRITION”
MORE TIPS ON “NUTRITION”
Protein for muscles repair and growth
Protein is what keeps your body healthy under any strain. Taking right amount of protein helps in muscle growth and speeds recovery by helping rebuild the muscle fibre stressed during a run. So runners consuming required amount are less likely to get injured.
Total intake of protein depends on many factors like your body weight and intense level of your activity. According to Australian sports commission guide, an average male runner pushing hard with different intensity level to perform better is suggested to consume 1-2 to 1.5 grams of protein per kg of body weight every day. Whereas women runner is suggested to consume 15% lower protein than male total protein consumption.
Therefore a male runner weighing 70 kg should consume (70 × 1.2-1.5) 84 gram- 105 gram protein every day and women runner should consume 15% lower of male runner total protein diet. MFF Whey protein 80 is dairy source protein for runner who is looking to fulfil their protein diet.
Energy to train and Recovery for growth
Carbohydrates provide energy to run longer or to sprint faster. Lack of required carbohydrates might lead to low energy level leading to low performance. Carbohydrate intake should be divided into different small meals helping to keep the energy level high during the run and for proper recovery from fatigue after running. Dextrose Monohydrate is a simple and easy source of high carbohydrate nutrition for pre and post workout helping to boost the required energy level and reducing the post workout fatigue from High intense training sessions. It can be easily mixed with water to consume high carbohydrate nutrition before, during or after workout. Also consuming right protein post running will fuel muscle to repair and rebuild the broken muscle tissues and make them stronger for next performance.
This is another important point which is missed by many runners. Not taking the right amount of water could lead to dehydration and hence affect the overall performance by reducing the speed or distance covered during a run. So, it is important to consume water after every short interval of 1 hour and post running water with carbohydrates and electrolytes should be consumed with 15 minutes after finishing the run to refuel the energy level.
FEW IMPORTANT TIPS FOR “BETTER PERFORMANCE”
Running tips differentiate for ever individual specifically depending on your running goals, age etc. but there are few important common tips for every runner.