What you should eat and drink before and after the race

But if you start running regularly, it is essential to learn what to eat and how to get properly hydrated.

Before each run, it is important to make sure that you have enough energy. At the same time after the run, the right sense helps the muscles to recover and grow stronger.

Roberto Madde is a professional runner who had participated in the 2004 Olympic events, and these are his advice on what you should eat and drink before and after running.

Hydrarate properly

When it comes to hydration, make sure that you consume sufficient amounts of water during the day instead of drinking plenty of water just before running.

While the general rule of hydration is that you should drink enough to avoid thirst, if you are running regularly you need to drink more than that, even if you do not feel thirsty.

The expert recommends drinking up to half a glass of water an hour before running, and perhaps another 0.1 liter immediately before running.

If you are running early in the morning, he suggests drinking water the night before running.

You also need to drink water after you return from running, for Madhae says that you can lose more fluid than you think, especially during high temperatures.

Eat to Run

Although there are ways to improve athletic performance, a diet that balances carbohydrates, proteins, and fats and includes many trees and vegetables is usually recommended for running ones.

Some runners, like ultra-maratonist Zach Bitter, have found success in a titan regime involving foods high in fat and small in carbs.

But for most people, sports scientists have found that complex carbohydrates are important military fuel.

The mind agrees with this conclusion, suggesting that before a long run, you eat brown rice or spaghetti.

Meanwhile, after the run, he says to eat protein food.

You have a 30-minute space where the body is best prepared to accept protein to repair muscle damage”, he says.