Running Nutrition Coaching For Endurance Athletes

Box Nutrition fitness test Birmingham enhances your endurance. There are various fitness tests RMR test, VO2 Max test, and Fat Max test. Apart from doing physical workouts, your nutrition also plays an important role. Many athletes depend on their diet to do better in competitions. Box Nutrition also offers a nutrition coaching program. Here, you will get nutrition knowledge to fuel your running capabilities.

Running nutrition is not only important for maintaining good health but also enhances performances. You can follow balanced diet charts of Box Nutrition. As a runner, you need the same three macronutrients: carbohydrates, fat, and protein, but you have to focus on amounts.

Running Nutrition Coaching Birmingham UK Diet Plan for Runners

Carbohydrates

For most runners, carbohydrates intake should be around 60-65% of the total calories. For quick and long-lasting energy, our bodies are more efficient with carbs. You can include foods such as fruits, potatoes, whole grain bread, whole grain pasta, steamed or boiled rice or starchy vegetables for more carbohydrates.

Protein

Endurance athletes need more protein especially those who run long distances and they should consume 1.2-1.4 grams of protein per kilogram of their body weight in a day. Include beans, eggs, lean meats, low-fat dairy products, fish, or poultry. Nutritionists prefer eggs because one egg can cover 12.6% of daily protein needs.

Fat

Fat foods such as nuts, oils, dark chocolates, fatty fish, and cheese are a good source of fat, but make sure that no more than 20-35% of your diet comes from fats. Omega-3s fat is essential for good health and also can prevent you from certain diseases.

Vitamin and minerals

Calcium, Iron, Sodium, and other electrolytes are important for runners. A calcium-rich diet prevents runners from osteoporosis and stress fracture. Eat dark leafy vegetables, beans, calcium-fortified juices, and eggs for getting calcium whereas Iron is important to deliver oxygen to cells. If you have an iron-poor diet then whenever you will run, you will feel weak and fatigued. A small amount of sodium is also vital for running long distances. If you are running longer than 90 minutes then you need to replace electrolytes that you are losing through sweat. Try sports drinks during the run.

Box Nutrition's Metabolic Testing and Nutrition Coaching will help you in making healthy diet plans for your running. Here, you will learn various ways to plan your eating schedule before and after training.