16 Advices for feeding without errors

What you bring to your mouth is important for your performance and health.

Therefore, we have prepared a basic nutrition guide for beginning runners.

What will you find in it? The answer is simple: short, easy to implement tips in your daily diet that will help you have correct eating habits.

  1. Eat nutrients, not calories. Consume nutritionally dense foods that provide the micronutrients (vitamins and minerals) and macronutrients (carbohydrates, proteins, fats) you need.

2.- Not all calories are the same. It is not the same 100 calories of a fruit that 100 calories of a processed candy.

3.- Carbohydrates, proteins and fats provide energy, but the amount of energy per gram is different: 4 calories per gram of carbohydrates or protein and 9 calories per gram of fat

4.- You do not need to consume carbohydrates before each workout. You do so only when you go running for more than 90 minutes.

5.- Pasta is not the only or the best carbohydrate for a runner. There are many others. Vegetables and fruits often provide more nutrients than pasta.

6.- You do not need to consume fats (neither to lose weight nor to have more energy). In fact your body needs a balanced consumption of them (and they have to be the correct ones).

7.- Sport drinks like Gatorade do not only hydrate but provide carbohydrates. Keep them for long workouts.

8.- You do not need sport gels or sport drinks for 3k, 5k and 10k races.

9.- You do not need to consume large amounts of carbohydrates after running when your workouts have been of short / moderate duration.

10.- Running is an excellent tool to lose weight, but is not the solution for runners who feed erroneously.

11- A beginning runner does not need supplements, but intelligent feeding.

12.- Do not consume ibuprofen before or after running. If you feel pain it’s because you are training harder than you should or you have an injury. Be smart.

13.- Beginners do not need to eat more food than usual. If you are just starting out, your workouts should not be as long to need diet adjustments (unless your feeding is really bad).

14.- Unless you have a vitamin or mineral deficit, you do not need to consume multi-vitamin pills or minerals.

15.- Coffee is an ally of the runners. It can help you to give more, but you should not abuse.

16.- You do not need to consume sugar or candy be


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