Essential nutrients for the runner

For runners or regular runners, nutritional needs are even more important and the following nutrients should be ensured in your daily diet. If you have any questions, remember that the partners have a free team of experts in different medical specialties. If you are a member, a sports doctor will be able to advise you personally by email, video call or in person and you will avoid risks, injuries or ailments that can be easily prevented with precise attention.

Carbohydrates

They are the most important fuel for quick energy gain. An athlete's liver and muscle glycogen stores determine their ability to maintain a.

The needs are around 5-10g / kg of weight depending on the context of each runner, the hours and weekly training sessions.

Foods rich in carbohydrates:

• Cereals and their derivatives (wheat, oats, corn, spelled, buckwheat, rye, rice)
• (lentils, chickpeas, beans9
• Fruits (banana, watermelon, pineapple, apple, pear)
• Tubers (potato, sweet potato, cassava, carrots, beets)
• Simple sugars (honey, quince, homemade jams, dried fruit - dates ... -, juices ...)

Protein

Its importance lies in its structural function for maintain and repair tissues involved in exertion, and in their participation in the production of hormones and enzymes involved in metabolic activity.

The needs are in 1.4-1.6g / kg of weight depending on the training cycle where the runner is, even being able to ascend to 2g / kg.

Those of animal origin are considered of higher biological value than those of vegetables, which contain fewer essential amino acids. Different sources of protein (animal and vegetable) can be combined throughout the day to favor the supply of all the necessary essential amino acids.

• Proteins of animal origin: fish, seafood, meat (white and red), eggs and dairy products.
• Proteins of plant origin: legumes, soy being the most prominent, nuts and ground seeds.

Fats

Is the the body's most concentrated energy reserve. It is stored in the muscles and under the skin, providing the body with a great supply of energy during prolonged training sessions and long-distance competitions. The endurance-trained athlete tends to have increased muscle utilization efficiency.

A prudent intake of fats is recommended that can vary between 15-35% of caloric intake depending on the needs of the previous nutrients and circumstances of the athlete.

Foods rich in healthy fats

• Virgin olive oil
• Seed oil (flax, hemp)
• Coconut
• Avocado
• Olives
• Blue Fish
• Nuts
• Ground seeds
• Dark chocolate
• Yolk

Water and electrolytes

The water represents between a 70-80% of body composition in humans and its distribution is regulated by electrolytes (sodium, potassium, chlorine, magnesium, etc.). It does not have energetic properties, but it makes up the medium in which all metabolic reactions take place, provides electrolytes and participates in thermoregulation, crucial functions in the athlete. The need for water will depend on the amount that is lost, influenced by the ambient temperature, energy expenditure and the duration of the effort.

The single intake of water is not enough to cover the water needs, it must be accompanied by an adequate amount of electrolytes, especially the sodium, potassium and magnesium. Electrolytes are involved in nerve impulse transmission, muscle contraction, fluid maintenance, and proper acid-base balance. Their importance in sports practice lies in the fact that they can get lost in sweating and a severe loss of these can negatively affect the performance and health of the runner.

A contribution of 2-2.5l / day of liquid adapted to the circumstances of the runner it may be sufficient in hot environments, and may increase depending on the circumstances. You have to be careful with the appropriate water intake before, during and after sports efforts, especially those that are very long and maintained in extreme heat conditions.

Hydrating drinks:

• Mineral water
• Soda water
• Coconut water
• hypotonic
• Sweetened and refreshed infusions
• Kombucha
• Fruit juices
• Fruit and / or vegetable smoothies
• Smoothies with fresh fruit
• Vegetable broths

Vitamins

Sustained physical exercise can also place a higher demand on micronutrient needs. In the case of vitamins, especially those of the B complex, linked to the energy metabolism of carbohydrates, proteins and fats. Antioxidants (A, C and E) are also compromised to alleviate that caused by exercise.

Foods rich in vitamins:

• Seasonal and local fruits and vegetables
• Unrefined whole grains

Minerals

As for minerals, they are important regulators of numerous physiological processes involved in physical effort. Special attention is required iron for its role in the synthesis of hemoglobin, myoglobin, and oxidative enzymes. Its low intake and assimilation can lead to anemia in athletes, very common in long-distance runners. The calcium It is also an important mineral to promote bone mineralization.

Foods rich in minerals:

• Nuts
• Seeds
• Unrefined whole grains
• Vegetables
• Red meat
• Eggs
• Whole dairy
• Seafood

Alessandra huerta

Nutritionist specialized in Sports Nutrition at Teladoc Health