Nutrition for Runners

Not only faster, but more enjoyable
Any amateur runner knows that enjoyment is one of the most important part of why we run. Why spend all this time logging miles if the pleasure isn’t there? Integral part of running pleasure is to know how to utilize energy from food to fuel the body but at the same time make sure the food does not “get in the way” of the run. But how do you do that?

Timing is essential
To put it in simple terms, timing is essential when runners are preparing for practice runs or for competition. If timing is correct, and the diet is generally a healthy one, the foundation for a good run are set. On the other hand, if timing is wrong, a great run can take a seriously wrong turn and end prematurely.

Carbohydrates are the preferred energy source for most runners
The type of runner you are, how fast you rung and which distances you run, determine which energy you use to fuel your body during runs. Carbohydrates are the most used energy for most runners. Most amateurs runners run 10 K, half-marathons and full marathons for completions, although some do participate in longer runs. Most run at a pace from about 6:50 min/mile (4:15 min/km) to about 10:20 min/mile (6:20 min/km) and under those conditions our bodies prefer to use carbohydrate as fuel. Obviously, not all runners within this span of pace utilize carbohydrate the same way as the body uses more fat as energy as the pace gets higher (speed decreases).

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