Now in summer people go jogging at least due to the sweltering day . So we can follow a few tips when exercising under the sun that we like these days in most of our country. On the other hand, we must follow a set of dietary advice if we go for a run and a proper hydration before, during and after physical activity we want to make.
This power is necessary for runners when not falter . Summer is the time of year during which most cases of faintness, fainting pájaras and by the action of heat in our body are given. Therefore, and because we care about you, we will show now a very useful list of essential nutrients for runners .
Bread and whole grain pasta
Runners / as need carbohydrates as a fuel for your workouts, and both breads and pastas are a great choice. But let’s face it, not all types of pasta and breads are made the same way. Meals from whole grain being processed and thus less contain more natural nutrients, including fiber in bulk. So with these foods we are most satisfied in addition to recharge for a long career.
A single egg fulfills about 10% of the proteins that we take daily and that our body needs. Furthermore, the amino acids contained in eggs will help when the muscles repair and recovery overall. In fact, we get about 30% of the amount of vitamin K daily, which is crucial for maintaining good bone health.
This fish is an excellent source of protein, but is also one of the best foods you can find in the Omega-3 fats, essential for brain development and function . Omega-3 fatty acids also prevent heart diseases related to high blood pressure. Salmon also has protein, vitamin A, B and D , and minerals to maintain a healthy and balanced diet.
Besides being a good source of carbohydrates and have enviable benefits , bananas also contain potassium, which is lost through sweat and help regulate muscle contraction to prevent the dreaded cramps . Bananas are also considered food as a savior for many runners that prevent gastrointestinal problems occur.
For those riders who are bored with pasta, quinoa is a tasty alternative. Quinoa is not only a great source of carbohydrates, but is also very rich in protein . quinoa properties are such that a portion of 180 grams of quinoa contains 132 calories, 23 grams carbohydrates, 4 grams of protein and 2 grams of saturated fat. It is therefore a great choice for runners.
If you are thinking of bring you a range of foods in the backpack when jogging a few hours, should not miss those indicated above, it will be of great help in preventing fainting or any other faintness caused by a deficiency of one of essential nutrients. No you go out to run in this heat without going cautious.