Experts give tips to improve your performance in long runs

According to official data in the organization of the São Silvestre race, the last edition of the event broke records and reached the maximum limit and 30 thousand participants - not counting those who run even without being properly registered. This number serves to demonstrate how the practice of this sport has been growing year after year and, if you are among the novice runners, how seriously you need to prepare to face the competition.

But while training with regularity and intensity certainly helps a lot in getting your body ready for running, the fact is that those who really want to run fast and for a long time also need to change their eating habits. At this time, novice sportsmen often feel bombarded by loads of information about carbohydrate loading, post-race protein shakes and energy drinks.

To make life easier for aspiring marathon runners, Marco Plas and Jan-Maarten Rovers have developed a special app called BiteRunner. Not only does the app provide training routines for running modalities ranging from 5km to a half marathon, it also tells you the ideal food to eat during each step of your training - and even provides recipes for you to prepare for. food.

According to the developers, the app was created because "most runners know that the right nutrition at the right time can make a difference, but the information forest discourages them from understanding how to do that." The idea of ​​the program is precisely to facilitate the process, reducing the space for the emergence of doubts.

Basic concepts

If you're just starting to get race preparation information, it's often not long before you come across carbohydrate information - a method that involves increasing your carbohydrate consumption to run longer. However, as information is often inaccurate, it is also common for these people to believe that they should clog up bread, pasta and potatoes.

What novices often do not realize is that excessive absorption of these nutrients can cause them not to be burned with running, which in turn can lead to body fat accumulation. Using BiteRunner, you can not only find out when and how much to eat, but also find appropriate and less fatty recipes involving foods like quinoa, oats and couscous, among others.

Another common tip is the consumption of electrolyte drinks during training and running and protein after particularly intense sessions, which serves to improve their vitality and accelerate the recovery from muscle damage. Users who don't want to spend their fortunes on protein shakes and other industrialized substances can find healthier, homemade recipes in the app.

Expert Tips

According to the creators of BiteRunner, some simple habits can greatly help aspiring marathon runners and beginning runners. According to them, carbohydrate consumption is really important on the day of intense training, with more than one hour running or high speed sessions. It is also important to be careful with the absorption of fats and to ensure the consumption of some protein. Good choices are couscous and quinoa tabbouleh.

During the 20 minutes following high-intensity sessions, Plas and Rovers claim that it is essential to drink isotonic fluids and eat carbohydrate and protein-rich snacks. These substances help to optimize the muscle recovery process, provide an energy supply and assist in the development of your physical abilities.

Already on days of light training or rest, experts say that carbohydrates are not much needed. At such times, it is a good idea to focus on protein for breakfast - with scrambled or boiled eggs - and to consume low-fat carbs along with vegetables for lunch. Chicken, fish and avocado are interesting in this regard.

The creators of BiteRunner also claim that it is a good idea to vary your diet between appropriate options so that you don't have to live always eating the same things. Another positive habit is to eat small but fairly frequent meals. Finally, they say you need to drink plenty of fluids every day and consume electrolytes during racing - a good home-made option is ripe pomegranate juice.

The app is not yet available for download, but the creators say it should be coming to the App Store soon. Those interested can follow the news about the application and receive tips through BiteRunner profiles on Facebook and Twitter.