Wednesday, July 24, 2024 | 04:20 WIB

Nutrition Tips to Support Body Endurance During Exercise


Jakarta, IO – Commemoration of World Running Day in June, Herbalife, a leading health and fitness company, shares nutrition tips from experts to help runners of all levels improve their performance.

In Indonesia, running is a popular activity that has many health benefits. Proper running increases strength, contributes to cardiovascular fitness, builds muscle endurance, and is a great way to manage weight. Running also improves mental health. A recent study in Neuroscience News found that aerobic exercise such as running increases levels of serotonin, dopamine, and norepinephrine (one of the hormones that regulate mood). Running also helps improve sleep quality, relaxes stress hormones, and sharpen brain function.

According to Dana Ryan, Director of Sports Performance, Nutrition, and Education and Chair of the Fitness Advisory Board at Herbalife, apart from choosing the right shoes, it is also important to focus on nutrition. Regardless of the distance or duration of your run, sports nutrition is a key factor in your performance.

“Most runners know they need adequate carbohydrates, protein, and hydration. How much and when? Before, during, or after a run? Here, I’ll share five tips to get you started with good nutrition,” says Dana Ryan.

1. Start with the basics. Whether you’re a long-distance runner or a new jogger preparing for your first run, a good diet is the foundation for great performance. Fruits, vegetables, lean protein, healthy fats, and good carbohydrates are a must.

2. Pre-workout enhancement. One hour before running, consume a protein shake that also contains carbohydrates. Protein helps brain and body function and provides an energy boost, and carbohydrates keep you going. An hour or two before a workout, a shake or snack with protein and carbohydrates is a good choice, but the closer you get to workout time, the more fluid you’ll want to drink with a sports drink or caffeine-containing drink. Two things that should be avoided before training are fiber and fat because they are difficult for the body to digest.

3. Stay hydrate! This is especially important before, during, and after exercise. Proper hydration is essential not only for general body function but also improves performance and reduces dehydration during running. Runners need to maintain the body’s liquid balance because water provides the nutrients the body needs for almost every function. Water also helps limit changes in body temperature. For hydration, water is good. Water with electrolytes improves performance even further.

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4. Consume carbohydrates. For people who are watching their diet, carbohydrates are taboo. However, for runners or people doing other high-intensity exercise, carbohydrates are key to performance. If you ever run out of energy or reach a saturation point during a workout, it could be because you’re low on carbohydrates. When running, it is important to replace what the body loses, namely carbohydrates and electrolytes. The body feels tired due to depleted carbohydrate reserves and dehydration due to loss of water and electrolytes through sweat, both of which hinder exercise performance. So, for every hour of running, consume about 30 to 60 grams of carbohydrates via sports drinks.

5. Finish with protein. After completing your run, be sure to consume protein immediately a. Within 30 minutes of completing your workout, consume 20 to 40 grams of high-quality protein, no matter how long the run was. And for longer runs, add some carbs to get closer to a 3:1 carb-to-protein ratio. Why? Protein after running helps muscles repair and recover. The amino acids in protein help build lean muscle.

Whatever your fitness level, nutrition is an important part of getting the most out of your workout. Let’s get moving!


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