Nutrition

Coffee and Running

Coffee is excellent in stimulating your mind and giving you a boost, and we don’t have to be experts to be able to notice that taking in caffeine can definitely give us the mental alertness and extra energy we need everyday – especially in the mornings.

However, there were some previous studies that claimed that coffee may actually do you more harm. These studies discovered that coffee has adverse effects on the body.

Most runners give their best to run regularly for one common reason: to stay fit. Professional runners run not only to be fitter, but also for personal achievements. Participating in running events such as marathons can fuel the drive of a runner to safeguard their health even more.

So what happens when a runner drinks coffee? Would coffee give them extra energy they need for their runs? Or could a runner possibly be risking his overall health and performance from having a cup of Joe?

Coffee contains caffeine that increases mind alertness as well as endurance. Runners can actually benefit from drinking coffee because caffeine pushes your body to use fat as a fuel source while running, instead of glycogen. Therefore, glycogen is conserved to be consumed at the latter part of the race or run – helping runners endure the race for a longer duration.

Furthermore, coffee enhances production of endorphins. Endorphins are brain chemicals that create that positive feeling in your body. These endorphins are helpful in adding to your motivation to continue running and may even give you a runner’s high.

When it comes to dehydration, though, more recent research found out that there is no hard, concrete evidence which proves that coffee actually affects the hydration or dehydration significantly.

If you’re planning to drink coffee for your next running exercise, you must know that it takes time for the effect of caffeine to do its job. So, it is recommendable to drink your coffee an hour prior to your run in order for you to enjoy its maximum benefits.

While these good news about the positive effects of coffee to your running performance may urge you to drink a lot, it is important to not forget that you can’t have too much of a good thing. Since coffee is a stimulant, too much consumption may lead to sleepless nights, jitters, anxiety, and even heart palpitations. You must always monitor your coffee intake and make sure that you don’t drink too much of it.

Research also revealed that too much coffee intake may cause withdrawal and if large amounts are consumed regularly, the good results may not be as effective anymore. If you intend to drink coffee in preparation for a running event, it’s best to minimise consumption for about a day before the big day.

The amount of caffeine that would work effectively varies for every runner. To be able to find out what would work best for you, you should try drinking coffee before you do your running trainings instead of just trying it on the day of the actual race or marathon.

Read More
Running Nutrition

Maintaining a healthy diet is beneficial to everyday life, for all types of people. Some would choose between following a specific type of diet and engaging in a fitness routine for them to get fit. What they miss is that there are specific diets recommended for every exercise. Contrary to what some people believe, you can’t eat anything you want when you’re dedicated in working out.

Running is one of the most common forms of exercise. You can see runners on the streets, beaches, parks, etc. every day. Possibly the most affordable of all workouts, it’s the easiest way to get fitter. Casual running can be a part of your daily routine as it is a very simple. Still, there are some non-professional runners that do casual runs regularly but may wonder why they aren’t getting any fitter. If you’re one of them, you may want to double check what you eat.

Carbohydrates, proteins, iron, healthy fats, and water are just some of what your body needs when running. Meeting all these required nutrients in preparation for a run will help maximize your workout; this is especially good for runners with a hectic schedule who have a limited time for running as it can ensure good result even when they just run for short periods of time. Carbohydrates in the form of sugar are also important after running to replenish the stored sugars.

Complex carbohydrates will provide runners the fuel and energy they need for the run. However, for casual runners, you must bear in mind that fueling up with too much carbs in preparation for running would just cause excessive fats. Black rice, whole wheat bread, and vegetables are some of the best sources of complex carbohydrates runners need.

Protein-enriched foods are essential for every runner. Proteins help muscles grow, heal, and recover after long runs. Muscle recovery is important so you can keep running regularly. Lean beef, chicken, eggs and milk are good sources of high-quality protein. Protein sources are certainly more expensive than carbohydrate ones so be sure to be on the lookout for deals and sales when you can. I like to use Musclefood who are often cheaper than the supermarkets whilst often times being higher in quality. If you are looking for a Muscle Food discount code be sure to check out this website.

Iron-deficiency is one of the causes of getting tired easily while running. Instead of taking iron supplements, you may resort to eating foods rich in iron such as clams, oysters, and lean red meats.

Healthy fats found in avocados, almonds, and olive oils help boost immune system while running. Healthy oils or fats can help lower the risk of stroke and heart disease.

Proper hydration is crucial in all workouts. Ensure that you intake fluids (even during running), especially on hot days. However, be careful not to over hydrate. Over hydration or having too much water can lead to Hyponatraemia.

Meeting all these food requirements, combined with running regularly will generate excellent results. Maintaining a healthy, well-balanced diet is important for both runners and non-runners. In some cases even though you have tried your best to have a balanced diet you may be lacking in certain areas in which case I would recommend taking some supplements. I personally like Myprotein’s range of energy gels and drinks as well as multi vitamins. If you would like to try them be sure to use a Myprotein discount code from The Fitness Recipes who list all of the latest vouchers.

Read More