Refuel energy before take-off


Autumn is the time of organized mass runs, and among them Run Wars or Poznan Marathon. Do you want to take part in them? Get the best nutrition advice for people getting ready for a lot of physical exercise.


Most of us usually trains for up to an hour each time – running, taking part in aerobics, riding a bike. You do not need to get ready for such an effort in a special way, you just need the correct, healthy nutrition. However, if you are waiting for 90 minutes or longer, especially if you are going to compete or beat the record at the time, a properly planned menu will help you achieve the best results and quickly regenerate after the start. Take advantage of proven advice that helps athletes get ready for the competition.


  1. Carbohydrates

They are the fuel of athletes. The body processes them into glucose or glycogen, which can be stored in the muscles and liver. During exercise, glycogen is converted into glucose and provides energy for working muscles. When the effort lasts over 90 minutes, ordinary glycogen stores may turn out to be too small. Therefore, it is worth to work on their enlargement for 3-4 days before the start.

– Arrange the menu so that 70% of kcal comes from carbohydrates – bread, cereal, pasta, fruit and vegetables.

– To not make any effort with a full stomach, eat the last meal before eating for 3-4 hours before it starts.

– To avoid dehydration during exercise, avoid starch-containing foods before and after start.

– Every intense effort lasting over 90 minutes requires the supply of carbohydrates, minerals and water. A good idea is to eat and drink every 15-20 minutes during such an effort. Fast-carbohydrate carbohydrates made of white flour, sugar or fructose and / or sports drinks will work.

Supplementing carbohydrates is equally important after the end of exercise, because it allows faster regeneration of the body. However, for this purpose, you no longer need to use refined sugar or white flour and products made from it.



  1. Protein

Protein is not the main source of energy for the body, but is used by the body, among others for regenerating muscle tissue.

– the average person needs 1.2-1.4 g of protein per kilogram of body per day. A person weighing 68 kg therefore needs about 88 grams of protein a day.

– Athletes need about 1.7 grams of protein for every kilogram of body per day.


One of the best ways to regenerate after training is … a glass of milk. Milk contains the perfect proportions of protein for carbohydrates, which speeds up regeneration. Its composition also includes casein and whey proteins so valued by athletes for the rapid rate of absorption. Casein, on the other hand, is digested more slowly, thanks to which, when whey proteins are used, proteins from casein get to the blood and the muscles receive further raw materials to be rebuilt. Milk also contains calcium important for strong bones.

The natural way to deliver the body of protein is a diet rich in meat, fish, nuts, eggs and milk.


  1. Fat

During a long effort the body finally has to switch to fat burning, and this happens when the body no longer has any available glycogen or glucose. Sufficient amounts of fat the body receives along with a healthy diet. Particularly valuable sources of fat are sea fish, nuts, avocados. Before the start, it is recommended to limit the amount of fat in the menu, as fat in some people may cause stomach irritation, which does not help in making physical effort.


  1. Water

High temperature combined with intense physical activity can lead to dehydration, and dehydration is the enemy of every athlete (and not only). During a long-lasting effort, you need to regularly fill up the body’s water without waiting for a strong thirst to appear. It is also a good idea to drink a certain amount of water before taking off.

– marathon runners should drink 225-350 g of liquid every 15-20 minutes while running.

– whenever possible, drink lightly chilled beverages that absorb faster and lower body temperature.


  1. Electrolytes

These are substances that we lose with sweat and which are necessary, among others for proper functioning of the nervous system and muscles. To supplement their amount in the body you can reach for sports drinks and in proportion 11 mix them with water – that’s enough for any amateur athlete.

Posted on: October 18, 2018

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