When Vladimir Degtyarev shared his impressions about his first participation in Half Ironman, I asked if he was on any special diet. As it turned out, he didn't have any special recommendations. The best option for himself, he chose just proper nutrition and fasting twice a week according to the Ekadashi system. Then I came across several more articles on the topic of proper nutrition for those who are engaged in running and sports in general. And, as always, it turned out that there are so many people — so many opinions.
I offer you another opinion in the form of an infographic.
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I want to draw your attention to the fact that it is not necessary to eat exclusively the listed products. In addition, not everyone drinks coffee and it is unlikely that the shelves of our stores are littered with sweet potatoes (sweet potatoes). But I am sure that at least some of these products are included in your daily menu.
1. Sweet potatoes or sweet potatoes. Sweet potatoes are a very nutritious source of carbohydrates, and also contain a large amount of beta-carotonia and potassium, which contribute to the rapid recovery of the body. Manganese, which is also found in sweet potatoes, helps to increase productivity, as it is important for the normal functioning of muscles.
As I have already said, sweet potatoes are extremely rare in our stores, so it is quite possible to replace them with simple potatoes, which also contains a large amount of carbohydrates, potassium, magnesium and other equally useful substances.
2. Eggs. An egg is a very convenient form of protein that contains amino acids necessary for muscle recovery.
3. Black beans. Black beans are a powerful trio consisting of fiber, protein and antioxidants. Carbohydrates act as fuel for running, and protein and antioxidants help muscle recovery.
4. Salmon. Salmon contains omega-3 fatty acids, which prevent inflammation and promote recovery after exercise.
5. Berries. Studies have shown that a large amount of antioxidants and vitamins contained in berries help prevent muscle pain after intense workouts.
6. Yogurt. Yogurt contains a large amount of protein and calcium that strengthen bones. An additional bonus — yogurt promotes fat burning... especially in the abdominal area.
7. Bananas. Bananas are a great snack before starting a workout! They contain a large amount of carbohydrates, which will provide the necessary energy, and potassium will save your legs from cramps.
8. Lean beef. Beef helps replenish the supply of iron in the blood, which is consumed much faster in runners than in people who are far from running.
9. Almond oil. Almond oil is an excellent source of carbohydrates, proteins and healthy fats. And the high content of vitamin E helps prevent muscle pain.
10. Garden Quinoa. A dubious delicacy to taste, but the leaves of this plant can be added to salads. It contains 8 amino acids that help our body use protein properly.
11. Coffee. Caffeine increases performance, endurance and recovery. Also, with a cup of hot coffee, we get large doses of antioxidants without consuming calories at the same time.
