Having an adequate diet is a fundamental part of good performance in amateur and professional runners.. Feeling a continuous feeling of fatigue and tiredness during a workout can be an indicator of not eating enough for this sport.. In this article we will leave you 6 tips to keep in mind to improve your brands, have a quick recovery and reduce the symptoms of tiredness and fatigue derived from the effort made.

1. You need to provide enough Calories for the added energy expenditure: If we compare the energy expenditure of a sedentary person to that of a runner, The difference in caloric expenditure can reach 1000 Extra calories expended by the runner. Each case would have to be assessed individually, but this difference makes it clear to us that there will be occasions in which it will be difficult to consume the total calories expended per day with food.. A trick to increase the density of dishes without affecting the quality is to add nuts, blue fish, rice or oatmeal for main dishes. Consuming fruit smoothies with milk between meals will facilitate the consumption of more calories without feeling very full.
   
   
2. Fat is necessary: There are certain fatty acids that need to be included in our menu since our body does not have the capacity to generate them.. These are present in blue fish, avocado, extra virgin olive oil and nuts. These, in turn, are important to reduce inflammation caused by continuous training and excessive workload on muscles and tendons..
   
   
3. Choose carefully the range of foods you have in your refrigerator and pantry. The ideal is to fill the kitchen with fresh foods, raw. Buy everything you can get at a food market: fish, lean meats, eggs, vegetables, fruits, dried fruits, legumes... and in the supermarket those foods that complete your menu: yogurts, leche, extra virgin olive oil, pan integral, brown rice, whole wheat pasta…. It is never a good option to have foods rich in refined and processed sugars.: pastries, cookies, pre-cooked pizzas, prepared sauces, prepared dishes, soft drinks, bags and salty or sweet snacks... They provide many calories and no nutrients and can end up displacing fresh foods due to how tasty they are (the industry is responsible for making them irresistible, but we will talk about that another day).
   
   
4. Meal schedule control: have an eating schedule, helps the body to have an adequate balance and reserve of muscle glycogen for hours of training. A good trick to have muscle energy charged is to eat a fruit high in sugar like a banana., grapes, melon one hour before starting. After training the energy reserves in the muscle will be at minimum levels.. And during the first hours after training, the recovery of this energy is more effective, Therefore, it is advisable to add foods rich in complex carbohydrates after training that help in this recharge.. An example of this type of food could be: pasta, rice, potato, bread… combined with protein foods that complete the need for amino acids.
   
   
5. Consume water as your main drink every day: the appearance of dehydration due to sweat contributes to the development of fatigue during physical exercise. Anyone who wants to optimize their performance needs to be well hydrated and nourished.. Replacement drinks with electrolytes and up to a 9% of quickly assimilated carbohydrates are a good option to replenish energy during the race.
   
   
6. Don't forget the importance of vitamins: All vitamins are important but these that I point out below are more relevant for runners.:

• Vitamin C: essential antioxidant to assimilate iron and necessary for the formation of collagen. It is contained in foods such as oranges., tangerines, pomelos, strawberries, kiwis, bananas, parsley, cauliflower, peas.

• Vitamin D: It is produced after exposure to sunlight and is essential for the absorption of calcium.. Found mainly in milk, yolk, butter.
• Vitamin A: powerful antioxidant. Increases resistance to infections and helps form visual pigment. Present in butter, queso, liver, carrot, green leaves, tomato, pumpkin.
• Vitamin E: potencia la actividad cardiovascular y su carencia provoca vejez prematura y agrava las alergias. Componente de aceites vegetales, cereales en grano entero y frutos secos.

Mi consejo es que intentes buscar el deporte que más te guste y motive para así evitar el abandonarlo en poco tiempo. Es importante no tomarlo como obligación sino como un momento de diversión, desconexión mental y bienestar corporal DISFRUTANDO CON EL MOVIMIENTO.