Three groups of substances that help optimize running

Those who love running need to get enough carbs, protein and fat to have the energy to conquer the track, according to a Herbalife representative.

At the workshop "Important information about the VnExpress Marathon Imperial Hue 2023", Mr. Luu Danh Quang, in charge of race security and Mr. Nguyen Thanh Dat, Director of Communications Herbaife Vietnam shared additional experiences. nutrients for runners participating in the competition on April 16.

Specifically, to ensure energy to perform daily activities as well as participate in running, runners need to equip the above three groups of substances and supplement vitamins and minerals. "Each person has a different body, so the diet is also different. We should consult reputable sources of advice to find the most suitable regimen," said Mr. Nguyen Thanh Dat.

Mr. Luu Danh Quang and Mr. Nguyen Thanh Dat shared at the workshop on April 13. Screenshots

Carbohydrates are the best source of energy for athletes because they need a lot of energy to stay physically active. Therefore, carbohydrate intake should be between 60% and 65% of total calories. Some foods rich in carbohydrates include fruits, potatoes, starchy vegetables, whole grain breads, pasta, etc.

Besides, during exercise, the body needs protein to recharge and regenerate damaged tissues. According to U.S. Department of Agriculture (USUA) guidelines, protein should make up 10% to 35% of a person's total daily calorie (calorie) intake. Runners need to eat foods high in protein such as beans, eggs, fish, chicken, lean meat, low-fat dairy, nuts, and whole grains.

Runner should also eat foods containing less saturated fat and cholesterol such as beef, pork, g-meat, ... because they help promote metabolism, increase muscle mass effectively.

Foods that contain good fats are nuts, oils, and cold-water fish. The good fats provide the body of runners with omega-3, which is very beneficial for health, and at the same time prevents some dangerous diseases for the body.

Herbalife representatives also give advice to athletes on rehydration, electrolytes and nutritional losses after training at the workshop. In particular, Mr. Dat noted that runners need to get enough sleep before the competition day to achieve the best results. "Many people are often restless the day before entering the tournament, which leads to insomnia. This is very dangerous and can easily lead to unnecessary risks," said Mr. Dat.

Sharing the same view, Mr. Luu Danh Quang said that sleep is very important for an athlete. From the perspective of a runner, Mr. Quang advises everyone to make themselves feel comfortable, not too nervous or excited before the tournament to easily fall asleep. He also reduced the intensity of training 1 week before, stopping completely 2 days before entering the race.

A runner participates in the VnExpress Marathon Hue 2022. Photo: VM

To have a strong body and durable health, runners need to pay attention to two groups of energy, cumulative and instantaneous. In it, we need to recharge for immediate energy at the race such as bananas, filtered water, electrolytes... Usually, these items are always equipped in the race-kit of BTC.

VnExpress Marathon Imperial Hue 2023 organized by VnExpress Newspaper in collaboration with the People's Committee of Thua Thien - Hue province. Before the race day, BTC distributed Bib and race-kit in two time frames, from 13:00 to 18:00 on April 14 and from 8:00 to 18:00 on April 15, at Ngo Mon Square. Runners coming to receive items can be combined with visiting the house stalls in this area. This is also the place to organize the opening program of the running race, which takes place at 8 pm on April 15.

VnExpress Marathon Imperial Hue 2023 has 10,500 runners, double the previous two seasons. This is the second tournament in a series of 7 tournaments that will take place in 2023 of the VnExpress Marathon system.