URBAN TRAIL RUNNING: PRE RACE NUTRITION AND INTEGRATION
Trail running, like all endurance sports involves a considerable expenditure of energy.A proper diet is essential, especially for an athlete, as it affects training or race performance.
Our body needs the best energy reserves to perform at its best. First of all, it is essential to determine what is needed for the next race.
Are you planning to makea short and easy or a long, fast and difficult run?
Before a trail run, it is a good habit to consume easy to digest foods such as rice and potatoes and to favour fish and white meat, limiting fatty foods that require laborious digestion.
During the trail, an excellent option is energy bars: practical, complete and balanced to give you everything you need.The amount of snacks to take with you varies according to the length of the trail and your personal habits; therefore, it is essential to try the products already during yourtraining to understand how to manage supplementation and nutrition during the race, especially what, how much and when our body requires us to eat.
Do not overload the digestive system
The most important thing to avoid isgastrointestinal discomfort. Thisailmentcaused by running can be brought about by overloading the digestive system -and an excessive carbohydrate load could lead to exactly this result. Instead, it is better to take carbohydrates continuously with a series of nutrient-rich meals in the 24 hours before the race.
2 hours before running
Depending on the nutritional needs of the run, the right snack in the hours before the runhelps to avoidpremature fatigue and regulates blood sugar levels. This is away to boost energy without upsetting your stomach. In certain situations it is recommended to use the 'Energetika' energy bar, an excellent mix of oily fruits, dried fruits and cereals.
How to manage a 16km Trail with low altitude
Running a race requires getting the right amount of energy to help you maintain your pace and performance.
Having a strategic plan for nutrition is therefore essential, but in a situation like this where the kilometers are few and the slope is almost absent, it is necessary to follow a diet more suited to the Trail to favor assimilation. A good integration strategy in these cases could be structured as follows:
- Pre-ridehydration-At least 4-5l of water the daybefore the raceand drink 1/2 liter of water 2 hours before the start of the physical activity;then take 250ml of still water at least 15’before the event;
- Pre-workout –PreStartShotwith Arginine to optimize our resistance in the initial stages;
- During –CarboGels in these cases can be a formidable ally. CarboSprint Ultrarace with its cyclomaltodextrins can give us coverage of about 50min, so taken around 6-7km it will allow us to better manage the race. If willbe necessary for the last 5km then we canuse the CarboSprint Volata or the Extreme which,with their fast absorbingcarbohydrates and caffeine,will allow us to close our activityin the best possible way.
- Post-workout -The important thing at this point is recovery.Give the body time to recover, restore energy and fill the stomachwith nutrition. With I'm Pro PostWorkoutyouspeed up the recovery process by takingan important mixof carbohydrates and mineralsto restore glycogen stocks but above all to take care of the health and tone of our muscles.
TRAIL RUNNING HYDRATION
Hydration is among the most important things to take care of during our days, and it is one of the worst enemies for any sportsman.
In the case of trail running, being an energy-intensive discipline, it is necessary to stay constantly hydrated, as a 2% to 5% loss of water can cause a significant drop in physical performance.
In order to achieve a good performance, it is essential to follow a precise supplementation strategy to avoid feeling thirsty when it is already too late.
The first symptoms of dehydration could appear after the loss of low percentages of body fluids. Here are the main symptoms useful to recognize excessive fluid loss:
• Tiredness
• Loss of concentration
• Nausea
• Cramps (with 5% fluids)
• Decline in reflexes
• Decline in performance
• Sense of fainting (with 20/25% liquids)
A good way to distribute the intake of water and other liquids throughout the day could be as follows:
• Breakfast 1 cup of hot drink, 1 glass of cold drink (fruit juice or milk)
• Mid morning 2 glasses of water, 1 glass of (green) tea;
• Lunch 2 glasses of water
• Mid afternoon 2 glasses of water, 1 glass of (green) tea
• Dinner 2 glasses of water
• Before going to bed 2 glasses of water (-5% liquids).
During training, particularly if it is intense and long as in trail running, it is advisable to use a drink that also contains energy and salt components, with the possible addition of carbohydrates. It is preferable to use drinks with an isotonic formulation for rapid gastric emptying. In this case, Mineral Plus and I'm Pro Intra Workout are recommended.
When and how much should you drink before training?
It is important to distribute your fluid intake throughout the course of your physical performance:
• Drink 250ml of still water at least 15 before training (it is recommended to drink 1/2 litre of water 2 hours before the start of physical activity)
• Carry and drink at least 500ml/hour of energy drink with mineral salts, preferably isotonic, supplementing the loss of fluids with other sources of water (identified along the way
• Drink liquids regularly, at least 150ml every 15 20 minutes. Depending on the outside temperature, increase your intake
• In the case of very high temperatures, over 28 °°, it could be a good idea to dilute the drink more , in order to dilute the carbohydra tes and, at the same time, slightly increase the sodium concentration
What are the benefits of good hydration?
The benefits of good hydration are many
• Better Focus on the athletic act
• Avoiding potential sickness due to high temperatures;
• Increased per formance, thanks to a more efficient cardio vascular system
• Limit the risk of hyperglycaemia (excess blood glucose) related to hydration
• Keep muscles and joints in optimal condition
• Help recovery, thanks to faster transport of macro and micronutrients.
After physical exertion, it is important to remember to avoid alcoholic beverages, as they adversely affect muscle recovery and they are unhealthy for the liver, which i s responsible for cleaning the body from toxins produced by physical a ctivity.
Dr. Andrea Zonza
Nutritionist
B iologist ProAction R&D
In the case of trail running, being an energy-intensive discipline, it is necessary to stay constantly hydrated, as a 2% to 5% loss of water can cause a significant drop in physical performance.
In order to achieve a good performance, it is essential to follow a precise supplementation strategy to avoid feeling thirsty when it is already too late.
The first symptoms of dehydration could appear after the loss of low percentages of body fluids. Here are the main symptoms useful to recognize excessive fluid loss:
• Tiredness
• Loss of concentration
• Nausea
• Cramps (with 5% fluids)
• Decline in reflexes
• Decline in performance
• Sense of fainting (with 20/25% liquids)
A good way to distribute the intake of water and other liquids throughout the day could be as follows:
• Breakfast 1 cup of hot drink, 1 glass of cold drink (fruit juice or milk)
• Mid morning 2 glasses of water, 1 glass of (green) tea;
• Lunch 2 glasses of water
• Mid afternoon 2 glasses of water, 1 glass of (green) tea
• Dinner 2 glasses of water
• Before going to bed 2 glasses of water (-5% liquids).
During training, particularly if it is intense and long as in trail running, it is advisable to use a drink that also contains energy and salt components, with the possible addition of carbohydrates. It is preferable to use drinks with an isotonic formulation for rapid gastric emptying. In this case, Mineral Plus and I'm Pro Intra Workout are recommended.
When and how much should you drink before training?
It is important to distribute your fluid intake throughout the course of your physical performance:
• Drink 250ml of still water at least 15 before training (it is recommended to drink 1/2 litre of water 2 hours before the start of physical activity)
• Carry and drink at least 500ml/hour of energy drink with mineral salts, preferably isotonic, supplementing the loss of fluids with other sources of water (identified along the way
• Drink liquids regularly, at least 150ml every 15 20 minutes. Depending on the outside temperature, increase your intake
• In the case of very high temperatures, over 28 °°, it could be a good idea to dilute the drink more , in order to dilute the carbohydra tes and, at the same time, slightly increase the sodium concentration
What are the benefits of good hydration?
The benefits of good hydration are many
• Better Focus on the athletic act
• Avoiding potential sickness due to high temperatures;
• Increased per formance, thanks to a more efficient cardio vascular system
• Limit the risk of hyperglycaemia (excess blood glucose) related to hydration
• Keep muscles and joints in optimal condition
• Help recovery, thanks to faster transport of macro and micronutrients.
After physical exertion, it is important to remember to avoid alcoholic beverages, as they adversely affect muscle recovery and they are unhealthy for the liver, which i s responsible for cleaning the body from toxins produced by physical a ctivity.
Dr. Andrea Zonza
Nutritionist
B iologist ProAction R&D
Lunchtime training: nutrition and supplementation
Finding the time to workout is one of the greatest problems for those who try to do it consistently.
In order to fit training time among the daily activities, a strategic choice could be to train during the lunch break. Working out during lunchtime, however, put us in front of the problem of how manage our meals during the day.
To train during your lunch break, it is important to eat properly during the day, in order to have always the right amount of energy for your physical efforts.
It is therefore of fundamental importance to plan the daily meals in the most correct and balanced way:
• Breakfast - A hearty breakfast consisting of bread or rusk, cereal, coffee, yogurt, dried fruit (or alternatively a savoury breakfast with eggs and ham) is a good way to start the day with the right energy. In general, a balanced intake of protein and carbohydrates is essential.
It is also important to include a good sport supplementation plan with a multivitamin such as Multivit Forte, an immunostimulant such as Immuno5, and of course Vitamin C and Vitamin D.
• Snack – Snacks are very important for lunch-time training. At mid-morning, you should take a small break with a hearty but digestible snack of carbohydrates and protein such as yogurt, fruit, biscuits or crackers. A good alternative can be energy bars such as Nuts bars or Energetika, an excellent mix of oily fruit, simple and complex carbohydrates. As an indication, the snack should provide around 200 calories, so we can combine the bar with a fruit.
• Training - In the case of a medium to high-intensity training, it may be useful to use a mineral supplement, in order to rebalance the hydro-saline balance. The right choice is Mineral Plus. On the other hand, if you need a quick-assimilation energy supply, Carbosprint Ultrarace or Carbosprint BCAA may do the trick to maintain optimal energy levels. To better manage fatigue, BCAA and Carnitine are recommended in the pre-workout.
• Lunch - It is important to eat within two hours of training. Even after running, it is essential to provide the body with a balanced meal containing carbohydrates, proteins, minerals and vitamins, favouring cooked or raw vegetables. After working out, however, it is better to prefer a light lunch. An intake of 300 - 400 calories is recommended. For example a lunch could consist of a small portion of pasta, some bresaola, fresh fruit, low-fat cheese or even a salad.
It is important to remember to stay hydrated throughout the course of the day, but especially after physical activity, because a lot of fluid is lost through training.
On the other hand, it is not advisable to consume sugary drinks or alcohol after a workout, as these have a negative effect on recovery and increase dehydration.
In order to fit training time among the daily activities, a strategic choice could be to train during the lunch break. Working out during lunchtime, however, put us in front of the problem of how manage our meals during the day.
To train during your lunch break, it is important to eat properly during the day, in order to have always the right amount of energy for your physical efforts.
It is therefore of fundamental importance to plan the daily meals in the most correct and balanced way:
• Breakfast - A hearty breakfast consisting of bread or rusk, cereal, coffee, yogurt, dried fruit (or alternatively a savoury breakfast with eggs and ham) is a good way to start the day with the right energy. In general, a balanced intake of protein and carbohydrates is essential.
It is also important to include a good sport supplementation plan with a multivitamin such as Multivit Forte, an immunostimulant such as Immuno5, and of course Vitamin C and Vitamin D.
• Snack – Snacks are very important for lunch-time training. At mid-morning, you should take a small break with a hearty but digestible snack of carbohydrates and protein such as yogurt, fruit, biscuits or crackers. A good alternative can be energy bars such as Nuts bars or Energetika, an excellent mix of oily fruit, simple and complex carbohydrates. As an indication, the snack should provide around 200 calories, so we can combine the bar with a fruit.
• Training - In the case of a medium to high-intensity training, it may be useful to use a mineral supplement, in order to rebalance the hydro-saline balance. The right choice is Mineral Plus. On the other hand, if you need a quick-assimilation energy supply, Carbosprint Ultrarace or Carbosprint BCAA may do the trick to maintain optimal energy levels. To better manage fatigue, BCAA and Carnitine are recommended in the pre-workout.
• Lunch - It is important to eat within two hours of training. Even after running, it is essential to provide the body with a balanced meal containing carbohydrates, proteins, minerals and vitamins, favouring cooked or raw vegetables. After working out, however, it is better to prefer a light lunch. An intake of 300 - 400 calories is recommended. For example a lunch could consist of a small portion of pasta, some bresaola, fresh fruit, low-fat cheese or even a salad.
It is important to remember to stay hydrated throughout the course of the day, but especially after physical activity, because a lot of fluid is lost through training.
On the other hand, it is not advisable to consume sugary drinks or alcohol after a workout, as these have a negative effect on recovery and increase dehydration.
Dott. Andrea Zonza
Running in the cold: nutrition and supplementation to keep the immune system high
Running in the cold in very important to keep our immune defences high.
Usually, when running in winter, with days characterized by bitter cold, we are led to increase the pace and intensity of the physical exercise; this is because the body, sensing an adverse climate, is led to self-regulate to balance the internal body temperature correctly.
In cold climates it is useful to cover yourself well, with clothing that protects the body from the cold, allowing produced sweat to evaporate and allowing the body to eliminate most of the heat pro-duced by the muscles.
What to eat for running in winter?
To do physical activity, it is important to use the right amount of energy. Proper nutrition must the-refore start from a healthy and rich breakfast which must be completed and well-balanced in terms of nutrients. The correct balance of meals between proteins and carbohydrates is essential for ha-ving the best results in terms of performance and above all in terms of injury prevention.
It is therefore necessary to use carbohydrates with a medium-low glycemic index to have specific control of blood sugar, thus making it possible to make the best use of the glycogen reserves stored in the muscles.
To reform the energy reserves used, it is ideal, however, to use carbohydrates with a high glycemic index, such as sugar-free jam, to favour a more rapid replenishment of glycogen (the reserve sugar present in the muscles) and a good protein source which allows the recover of muscle micro-lesions.
Example of a healthy breakfast
A healthy and rich breakfast that will provide the right energy to face the day correctly is made up of:
What are the best supplements for running in winter?
Especially in this period, we recommend the use of some fundamental supplements to keep perfor-mance high:
Proper hydration should not be forgotten. This can be further accompanied by the use of the very useful cyclo maltodextrins for maintaining energy levels during our activities!
Finally, for the pre-workout, we recommend the use of Pre Start Shot, a supplement characterized by arginine, which allows you to have extra gear in terms of resistance!
All we have to do is tie our shoes and start our run!
Dr. Andrea Zonza
Usually, when running in winter, with days characterized by bitter cold, we are led to increase the pace and intensity of the physical exercise; this is because the body, sensing an adverse climate, is led to self-regulate to balance the internal body temperature correctly.
In cold climates it is useful to cover yourself well, with clothing that protects the body from the cold, allowing produced sweat to evaporate and allowing the body to eliminate most of the heat pro-duced by the muscles.
What to eat for running in winter?
To do physical activity, it is important to use the right amount of energy. Proper nutrition must the-refore start from a healthy and rich breakfast which must be completed and well-balanced in terms of nutrients. The correct balance of meals between proteins and carbohydrates is essential for ha-ving the best results in terms of performance and above all in terms of injury prevention.
It is therefore necessary to use carbohydrates with a medium-low glycemic index to have specific control of blood sugar, thus making it possible to make the best use of the glycogen reserves stored in the muscles.
To reform the energy reserves used, it is ideal, however, to use carbohydrates with a high glycemic index, such as sugar-free jam, to favour a more rapid replenishment of glycogen (the reserve sugar present in the muscles) and a good protein source which allows the recover of muscle micro-lesions.
Example of a healthy breakfast
A healthy and rich breakfast that will provide the right energy to face the day correctly is made up of:
- fresh fruit;
- a cup of green tea;
- wholemeal rusks;
- dried fruit.
What are the best supplements for running in winter?
Especially in this period, we recommend the use of some fundamental supplements to keep perfor-mance high:
- Multivit forte, essential for their supply of vitamins and mineral salts;
- Immuno5, excellent for protecting the functionality of the upper respiratory tract;
- Vita D Fizz and Vitamin D, essential for athletes and the health of their muscles;
- Omega3, anti-inflammatory par excellence, excellent for cardiac, vision and brain functions.
Proper hydration should not be forgotten. This can be further accompanied by the use of the very useful cyclo maltodextrins for maintaining energy levels during our activities!
Finally, for the pre-workout, we recommend the use of Pre Start Shot, a supplement characterized by arginine, which allows you to have extra gear in terms of resistance!
All we have to do is tie our shoes and start our run!
Dr. Andrea Zonza