Adequate nutrition is essential for people who train. What and how to eat to achieve satisfactory sports results? An interview with Justyna Mizera, a sports nutritionist.
K.S.We start running. We checked our he alth, bought the right shoes … Forgot something?
J.M.About diet, or about the right way of eating. This is the basis for the proper functioning of our body on a daily basis. If we add physical activity in the form of running to our daily duties and pleasure, then we need to pay attention to the so-called pre-workout nutrition. Depending on the frequency of training and the time of the day in which you train, you should adjust the meal before and after training.
K.S.How to prepare for the first meeting with a dietitian? What should we pay attention to?
J.M.The training plan and the daily / week schedule are very important elements, they are the basis for composing the menu. The next important element is the current eating habits, such as late breakfasts or late dinners - all this must be said at the meeting. Another important issue is the food preferences on which the new menu should be based. This is important, because if we make a complete revolution in the diet, we can quickly get discouraged. The results of morphology and other important tests (for example, if we have arterial hypertension, hypothyroidism or Hashimoto's disease) are also necessary for a proper interview during a visit to a dietitian.
K.S.What it is based on the optimal runner's diet? Are there any universal points to the nutritional plan?
J.M.Yes, it can be put into a general pattern. Certainly, regular meals are the basis, i.e. a meal before and after training. You should not exercise on an empty stomach, because it is more harmful than it helps, you may faint due to hypoglycaemia, and the quality of training will be worse due to carbohydrate deficiency.
A runner's diet should be rich in carbohydrates consumed during the day Amounts: 4-8g per kilogram body weight. Such a wide discrepancy results from the number of trainings per week, the current body weight and whether we want to maintain, reduce or increase this mass. A large dose of vegetables and other products that deacidify the body is also important.
Another important item in the runner's menu iselectrolytes, i.e. sodium, potassium, magnesium, calcium. We lose them with sweat, so after training, and in some cases even during training, they should be supplemented. The electrolyte imbalance limits or even prevents the continuation of training or post-training regeneration.
You should also remember about the protein, especially the wholesome one, derived from animal products and fish. Protein accelerates regeneration and "repairs" the tiny muscle fibers that are damaged during training.
K.S.What should a proper hydration look like?
J.M.It is quite individual matter, it also depends on the person's sweating. There are various conversion factors that tell you how much water you should actually drink. Man lives in an aquatic environment, so the level of hydration should be around 55 percent. in women and over 60 percent. in men.
Hydrate before, during and after training. Of course, the amount depends on the climatic conditions during training. An active adult should drink 1.5 liters of water per day. As part of the experiment, I suggest weighing yourself just before and immediately after training (without taking anything during the course of it). Then we can see what the fluid losses are during training. After training, let's drink 150% of what is missing. So, if someone after training, for example, weighs 700 g less, then he should consume about a liter of water, preferably in 2-3 doses.
K.S.What nutritional mistakes do amateur athletes make ? What can they result from?
J.M.It happens that we trust the advice of unknown and unverified specialists. Mistakes that result from this include, for example, running in diving suits, on an empty stomach or after eating ice cream! People naively believe that ice cream is a great pre-workout meal! Of course, there are also people who, without the advice of a specialist, can cope with the diet, because they listen to their own body and do not reach for processed foods.
A very common mistake is the lack of a meal after evening training, which results in the lack of muscle glycogen regeneration and lack of regeneration at the level of muscles, i.e. only losses, no gains!
K.S.Recreational overcoming kilometers is not enough for us, we start to take part in street runs, we plan to participate in the marathon. Should our diet be modified in any way?
J.M.Changing the training plan should be accompanied by a change in diet. First of all, the body constantly needs new stimuli, including nutritional stimuli, so you cannot eat the same thing over and over again, even if it would be the he althiest in the world. Monotonous eating can get boring, and it can also cause deficienciescertain micro and macro elements. The greater the training load, the greater the caloric demand, so changing the menu is necessary.
K.S.We already know that amateurs make mistakes. What about professional athletes? What are the most common nutritional mistakes made by professional running? get tired? ". Template mistakes are a traditional home-made dinner eaten approx. 60-90 minutes after the run and 5-6 hours breaks between meals. As a result, it is impossible to supplement the daily energy demand, especially by a competitor who trains twice a day.
K.S.A runner, too, a man! What "nutritional sins" can you turn a blind eye to? A cube of chocolate? Two cubes?
J.M.I even recommend one or two cubes by myself, also to people who are on a reduction diet. Why? For a simple reason: the forbidden fruit tastes best! Why provoke someone into temptation when they can be allowed to do so? Then he will not use them so often. This approach works well in practice. Chocolate - yes, in reasonable amounts and preferably in the morning. After all, a sweet treat is also a source of endorphins. A satisfied player is more likely to train and achieve success.
Interviewed by: Karolina Siwadło
PARTNERSHIP ACTION (source: PZU Zdrowie press materials)
Important
If you are running:
- remember that no diet is good for everyone - it's best to consult a specialist individually,
- eat regularly (preferably 5 times a day, taking 2-3 hours between meals),
- do not forget to eat before and after training,
- keep your body hydrated.
