TEMPO.CO, Jakarta – If interested and intend to take part in the competition lari maraton In 2022, you should prepare yourself as best you can so that the results are maximum. In addition to physical issues, runners must also pay attention to eating patterns and intake so that the body can optimize energy for endurance when running.
For those who intend to pursue sports runHere are tips for important nutrition intake in preparation for running for beginners.
Reduce excess carbohydrate intake
Consume carbohydrates with a low glycemic index in moderation. The glycemic index is an index to show the speed at which carbohydrate elements in food are converted into glucose as energy. Eating foods with a low glycemic index can help control blood sugar, which is an important source of energy for the muscles and liver during high-intensity activities. Examples of low-glycemic carbohydrate foods are whole grain or multigrain bread, fruits (apples, apricots, kiwis, or tomatoes), vegetables (carrots, celery, or broccoli), to quinoa or barley seeds.
Maximize protein intake in the body
In addition to carbohydrates, protein is also needed by the body before running a marathon. Protein is useful as energy intake and repairs damaged tissue that occurs during exercise. The body’s recommended amount of protein is about 20-25 percent of the total daily calorie intake, obtained from eggs, chicken, soybeans, pasta, and/or low-fat meats.
Drink white water regularly and regularly
The hydration strategy is divided into three parts, namely pre-race, race marathon, and post-race. Before running, it is recommended to drink 240-300 ml of water. While running, drink 1-2 sips of water at 15-minute intervals without waiting for thirst to strike because thirst is a sign of dehydration.
Avoid high fat and fiber
Avoid fatty foods such as heavy cream or sauces, fried foods, and those made with oil or butter. Then, also avoid high-fiber category foods such as whole grain, peas, and cruciferous vegetables such as cabbage and collard greens.
Also read: If you want to take part in the marathon, pay attention to the following preparations
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