Usage calorie is after 1km runs approximately right to the body weight. Therefore someone of 65kg consumes ± 65 calories by 1km. Moreover it is independent of the speed in which is run.
A little alcohol
A little alcohol in the evening for a race reduces the capacity to run in warmly.
Coffee is well for sportsmen and sportswomen, especially for runners. Caffeine improved the achievement considerable. It stimulated fat combustion. Against the end of a duration training was the fat combustion 31% higher than without caffeine.
Caffeine stimulates the central nervous system and the stimulating epinephrine comes free, the natural form of adrenaline.
In gingerbread sit little fat and many carbohydrates. Very arranged for endurance sportsmen and sportswomen. Feeding value by 100g: 1 gram fat, 60 gram carbohydrates en 2,5 gram proteins.
The maximum carbohydrates stock for a man/woman of 70 kg (or 154 lbs) is approximately 600-700 grams (10g by 1 kg (or 2.2 lbs) bodyweight). A take in of more than 700 grams carbohydrates has thus no impact on increasing the energy stock. By carbohydrate-loading the body will hold extra water (1-1,5 liter). At the usage of this carbohydrate stock during running is released the extra water stock (sweat), what is favourably for the warmth household.
vitamin B1 and B2
At endurance sportsmen and sportswomen is especially a vitamin B1 and B2 shortage possible, because there energy usage high. Vitamin B ensures complete exploiting energy that is released at the demolition of carbohydrates: at each 1000kcal taken carbohydrates must taken 0.5 mg B1 and 0,7 mg B2.
After a race or heavy training
You eat a lot carbohydrates. How rather, how better that is for the recovery. Take also in account that if you has no hunger feelings you body has possible not sufficient. For this reason take in the day/evening a little extra in the form of breakfast (wafer) or carbohydrate drink.
At people with small fat percentage a weight retreat also means a condition diminishment, because the muscle mass is consumed as a energy source.
Milk obstructs the intake of iron by the body.
Much stress? Eat then food which contains little fat and richly to proteins.
At isotone sport beverage is the concentration the same as in blood. For this reason isotone sport beverage are taken fastest by the body and therefore most suitable as a sports drink.