Are there also levels of diet for running? Training Diet Revealed

When jogging became a national sport, various related training and auxiliary products emerged. Whether it is a short-distance run with friends, a morning run to wake you up, a nighttime jog under the glow of the sun, or a competitive marathon of more than half a marathon, the various running methods allow people to choose the road running style that suits them best.

However, even with so many running methods, there seems to be a lack of unity and continuity in diet. Therefore, I will use the literature I have read so far and my humble opinion to sort out for runners, "How should runners eat?"

Should I change my diet? The first thing to consider is "training time and intensity".

In terms of training time, it is defined as "training time more than eight hours per week". If not, just maintain your original diet pattern. Especially for those who run to lose weight, this concept is even more important!

In addition to time, training also requires intensity. In the literature, intensity refers to "maximum oxygen uptake reaching VO2max 80%", which in plain language means "breathing during exercise, unable to pronounce words, and feeling tired." Some people define luck based on sweating, thinking that sweating means good luck. In fact, given Taiwan’s weather, it’s only after winter comes and your body starts sweating spontaneously while running that you can achieve the “maximum oxygen uptake of VO2max 80%” mentioned in the literature!

If runners have reached "more than eight hours of training per week" and "maximum oxygen uptake reaches VO2max 80%", they need to adjust their calorie, sugar and protein intake!

In addition, for runners who have the habit of jogging in the morning, the author recommends "no matter how busy you are, drink a glass of milk or soy milk before running", because sleeping time is also considered a long period of fasting. Running directly after fasting for a long time will produce some stress hormones, such as adrenal or blood sugar hormones. In the long run, it will have adverse effects on blood pressure and physiological metabolism. In addition, if you choose unsweetened soy milk, remember to pair it with some fruit so that your body has sugar to use. Remember, don’t run in the morning on an empty stomach!

This article comes from: Nutrition and Medical Network

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