It is no exaggeration to say that your diet can have a dramatic effect on your athletic performance. In fact, it can have a more profound effect on your performance than any other aspect of training. This is especially true when it comes to distance events like marathons and ultramarathons. It’s easy to overlook the importance of what you put into your body, but paying attention to it can literally make a world of difference. There are definitely some foods to increase stamina for running.
First and foremost, you need to eat a lot. This isn’t just a clichéd recommendation. It is literally true that you will not run efficiently or effectively unless you are feeding your body with an adequate amount of fuel. If you are training for a marathon, you should be eating at least 3,500 calories per day (dependent on weight/age). This will ensure that you have enough energy to run at your best.
But more than just eating a lot, you should be eating a wide variety of foods. Not only will this ensure that you get all the vitamins, minerals, electrolytes, and other micronutrients you need, it will also help prevent a variety of exercise-induced health problems like muscle cramps and GI distress. There are certain foods that are particularly beneficial for distance runners. These include complex carbohydrates like pasta, bread, rice, and potatoes. These foods provide your body with glucose, which is the primary fuel for your working muscles. Fruits and vegetables also contain a high percentage of complex carbohydrates, and are therefore a great addition to your diet if you are trying to improve your running. They will provide your body with the energy it needs to function at maximum efficiency.
Lean protein sources like chicken, turkey, fish, and eggs are also essential for long-term athletic performance. In fact, many endurance athletes will consume up to 5 or 6 times their own body weight in lean protein each day. This helps to repair muscle tissue, maintain a healthy immune system, and prevent muscle cramps. It also helps to prevent the loss of muscle mass which can occur when you exercise for long periods of time.
Finally, make sure you are eating adequate amounts of fat. Not only does fat provide your body with fuel, it also acts as an effective lubricant in your joints. This means that you will be able to exercise for longer without getting joint or muscle soreness. Athletes who don’t consume enough fat often experience an increase in joint stiffness and discomfort after exercising. This is especially true when you are doing high-intensity workouts such as sprinting or short duration workouts that put a lot of stress on your muscles.
You should also be consuming small amounts of alcohol. Although alcohol is not an essential nutrient, it does provide your body with certain vitamins and minerals like potassium and vitamin C. It also has a diuretic effect which can help flush out toxins from your body. However, too much alcohol will blunt your mental and physical performance. And while it’s true that alcohol has a mild antifungal effect, it also destroys the natural flora in your digestive tract, which can lead to GI distress and other unpleasant side effects.
