Carbohydrate and caffeine gel, isotonic drinks, high protein supplements. Products that used to be aimed at high-performance athletes are now more accessible to amateurs as well. And that’s great. Proper nutrition is essential for anyone looking to improve their performance without harming their health.
At the same time that the offer of more sophisticated products grew, a movement of, shall we say, resistance emerged among some runners. This “root runner” prefers to meet his nutritional needs during long workouts with foods that, in addition to energy, provide comfort and pleasure.
And is it all worth it? Look, almost anything goes. Banana, paçoquita, pé-de-moleque, tube with Nutella, guava and rapadura appear as darlings by runners who resort to this more alternative supplementation. But there are those who go further and resort to sliced salami – the case of influencer Sérgio Rocha, from the channel Corrida no Ar.
I spoke with Flora Morales, a sports nutritionist at the Care Club clinic who specializes in the intestinal tract. She explains that these foods, although not the healthiest under normal conditions, supply carbohydrate needs and replenish glycogen stores during physical activity.
“Carbohydrate gives energy. It is the athlete’s fuel. Neglecting the replacement of glycogen during the race leads many athletes to ‘break’, that is, to reach exhaustion and abandon the race”.
Morales explains that, regardless of the food, it is important to follow two rules. Ingestion of any food during the race should happen along with hydration. And feeding should happen at intervals ranging from 40 minutes to an hour – the number of times depends on the distance to be covered.
Where is the bathroom?
Running naturally stimulates intestinal functioning – either through greater blood circulation or through the continuous impact of the body caused by strides. It is common to see queues in the chemical toilets of the competitions: athletes waiting their turn to do the number 2.
And does eating bananas increase the chance of an intestinal unforeseen? It depends. “The most important thing is for the athlete to eat something he is already used to”, explains the nutritionist. She explains that each type of carbohydrate has its own receptor in the digestive tract. Consumption of food for the first time increases the chance of an adverse intestinal reaction.
Before and after
Morales also reinforces the importance of proper nutrition before and after a race or long training. Carbohydrate intake should increase 48 hours before the race, with emphasis on the day before the race. “You don’t have to eat too much on the day of the test. The body can store carbohydrates before that,” he says.
She recalls that, as a general rule, the ideal is to avoid fiber and dairy products before the race. “Bread and fruit are safe recommendations for race day.”
After the race, it is essential to start muscle recovery. In addition to carbohydrates, there is a need to reinforce protein replacement. “Up to an hour after the activity, I suggest the ingestion of liquid protein, to facilitate absorption. After that, focus on solid protein sources in the meal”.
Is that you? Do you usually eat any “alternative” food during your workouts and races? Tell us in the comments or write to [email protected]
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