The race is one of the modalities of election to lose weight, mainly due to the caloric expenditure that entails but also with the advantage of bringing health benefits. It still seems to be the main reason why many started running, at a time when New Year's promises are still being made, here's what you need to optimize your food to maximize the results of your effort to the kilometer.
5 Essential Tips
- Always take a good breakfast, do not run fast because this is not what will determine a greater weight loss. With the downside, he probably comes home with an uncontrollable hunger. On training days, this breakfast is enhanced but be sure to look at this meal even when it will not run.
- Color your plate. Salads and greens are essential because they provide lots of fibre that quenches your appetite when it comes to lowering your carbs you will need this warmth to feel satiated.
- Do not be refined. Bet on poorly processed and poorly polished cereals and derivatives, you do not have to eat bran and wholemeal bread but leave corn flakes and white bread aside. Also, prefer bread to crackers and toast, cereal to sticks and, wherever possible, swap white rice for legumes.
- Make snacks. Avoid spending more than 3 hours without eating, keeping energy levels high and controlling your appetite, making small meals throughout the day, can be as easy as a banana and yoghurt, cereals and yoghurt, a small ham sandwich or light cheese.
- Have a Plan. This is what this article intends to do, although it is very interesting to do things to the taste of the tide and to learn from the mistakes, a plan guarantees you a guide to follow, once you get into the routine it is easier to keep the meal plan, make good food choices and continue to fulfill key care so the pounds go away.
Help! I've been running for a week and I've gained 1kg ...
Do not be frightened, in the first few weeks there may be a body recomposition, that is, it tends to gain lean mass and lose fat.
Needs During Stress - A Critical Look
The temptation of those who start running now is to always walk with the drink that the pros use, with the gels everywhere, etc. Avoid this temptation ...
If you are going to run less than 2 hours you do not need to bring a bottle of isotonic drink with about 40g of carbohydrates unless the weather conditions are adverse (more than 20ºC). In that case, put ½ teaspoon of salt per litre of water to make up for sweat losses.
Usually, those who already have some training spend 2 hours with water only, does not mean that they are not presented with a cube of marmalade or a gel or a bar, but only use it if they really consider it to be fundamental. For this, you need to know your body well.
The Plan itself
Valid for those who start now and those who already have years of practice, basically this plan is aimed at promoting a food education and helping the athlete to have a basic scheme. Of course, it is not customized and so it is always recommended that you seek the personalized help of a Nutritionist whenever possible.
Breakfast
1 slice of rye bread or 1 ball of rye or 1 loaf of bread (not brioche) with 1 slice of light flamenco cheese or ham of poultry
1 piece whole fruit (apple, orange, kiwi, papaya, pineapple)
If you will train next: Oatmeal, banana and walnut recipe
Middle of the morning
1 0% or natural yoghurt with 3 to 4 tablespoons of cereals (oats, line, rye, barley) and 6 almonds or 2 walnuts
Lunch
Meat dish (poultry, veal, rabbit, rump, pork loin) or fish with salad or cooked vegetables and up to 2 rice puddings or 4 medium-sized potatoes or ¼ cooked pasta dish
1 piece whole fruit (apple, orange, kiwi, papaya, pineapple)
An alternative suggestion: Chicken Fidue
Middle of the afternoon
If you are going to train in the afternoon: 1 slice of rye bread or 1 whole ball with 1 slice of thin ham or ham or ½ tranche of smoked salmon + 200ml of light juice or juice of 1 orange or 1 slice Banana Nut Cake.
If not going to train: 1 piece of fruit and 6 almonds or 2 nuts
Have a dinner
Vegetable soup
Meat dish (poultry, veal, rabbit, rump, pork loin) or fish with salad or cooked vegetables
1 piece whole fruit (apple, orange, kiwi, papaya, pineapple) or 1 small bowl of gelatin
On the eve of a race: Pasta with Broccoli and Shrimp
How to make food?
It does not need to be boiled and grilled, on the contrary, this leads to a huge monotony and ends up giving up after a few weeks. Bet heavily on the raw stews with plenty of onion, tomatoes, peppers provided you put up 1 tablespoon of olive oil for every 2 servings of food.
Roasts are also a good option, marine meat or fish with white wine, plenty of garlic, paprika and rosemary.Enjoy a portion of the marinade broth and then pour it during the baking process.
Vegetable soup can carry potatoes, ideally less than 1 per bowl. The vegetables that best mimic the texture of the potato are the church, the courgette, the cauliflower. Modern also the olive oil, just 1 tablespoon for every 4 bowls.
The cheats
Honestly, when you think about losing weight, avoid thinking about the idea that you can cheat a week. Think of another prism, everything has its place as long as it is in moderation.
If you usually go to lunch or dinner out, make great lunches with friends try not to get into the exaggerations of last year.
- Drink up to 2 beers or 2 glasses of wine
- Avoid the chips or try just to taste them, look for the salad, certainly there ... if you're in the middle of aisles then it's just good food
- Bet the fruit in place of the dessert
- Privilege the conversation instead of eating without stopping ...
If you go wrong, do not despair, try to return to the care of the table at the next meal and not the next week or worse than that next month, when you find yourself in December and make the same empty promises of intention and floods of more kilos.
Let's go my Book Fairs project
Let's go my Book Fairs project
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