Diet for long-distance training

Nutrition is a very important issuefor athletes, especially if they have to cover long distances. Nutrition refers to the biological process of absorbing the food and fluids that are necessary for the functioning, growth and maintenance of vital functions.

Each sporting discipline requires specific nutrition. In the case of running, nutritional strategies for long-distance running are divided into before, during and after training.

In fact, the key to achieving a light, lean body suitable for long-distance running is to keep a close eye onfood portionsand make sure they are low in fat. Moreover, daily food consumption should be spread across 5 small meals and snacks.

What foods should I eat?

A diet for long-distance training should include high-quality food in the right quantities, as this sport requires a high calorie expenditure, and you should eat at suitable times to prevent hunger and energy loss, thereby ensuring optimal performance throughout the training session.

With this in mind, the best foods for your diet are:

• High-quality protein foods: eggs (yolks and whites), pulses, lean and unprocessed meats, fish and seafood.
• High-quality fat products: extra virgin olive oil, nuts (unsalted and not fried), avocado, oily fish rich in omega-3, or other fats such as coconut oil.
• Carbohydrates: mainly cereals like wheat, rice and corn, and their related products, but they can also be found in tubers like potatoes, sweet potatoes, cassava and quinoa.
• Fruits and vegetables: an important source of vitamins and minerals.

But diet is not the only thing that matters, hydration is also essential if you want to reach the finish line without any mishaps along the way.

What should I eat during a race?

Over long distances, it is vital to eat energy-boosting foods from time to time.

Carbohydrates are easily absorbed and have a high glycaemic index, but during races they should be consumed in handy formats like gels or drinks.

In addition to the gels and drinks available on the market, other easy-to-carry and healthy foods include nuts, dried fruit and seeds, e.g. sunflower or pumpkin seeds.

Hydration during a race

Long-distance running is an ultra-endurance exercise where the body is pushed to its limits at times. Large amounts of water and salts are lost through sweating, which is why you need to ensure that you drink enough fluids to maintain a balance and restore it after training.

Therefore, during training you should ingest 400-500 ml/hour of fluids and salts (water, Aquarius, etc.), as you need to replenish the water and electrolytes (sodium and potassium) that are lost through dehydration during a race in order to avoid a loss of performance, fatigue and even injury.