Nutritionist advises athletes on how to take care of hydration and nutrition during street running

health

Today, it is estimated that there are more than 8 million runners in the country, a passion that is also very present in the capital of Amazonas

Manaus (AM) – Street racing won the hearts of Brazilians. A global trend, urban sports have grown in the last 10 years, at the same rate as the number of amateur athletes and people interested in improving physical performance, feelings of well-being and health in large cities. Today, it is estimated that there are more than 8 million runners in the country, a passion that is also very present in the capital of Amazonas.

“Before facing a competition of this type, you need to take some care with your diet and hydration, especially in a city like Manaus, where heat is a differentiating factor,”

warns Pátio Gourmet nutritionist, Lívia Ribeiro.

She is following with great anticipation the interest of Manauaras in the eighth edition of the Pátio Run, a traditional street race on the city’s calendar of sporting events, which will be held on Sunday, October 1st. “Care must be taken before, during and after the race”, she warns.

According to the nutritionist, between 1 and 2 hours before the competition, the athlete should consume a meal rich in complex carbohydrates, such as oats, whole grains, bread or brown rice. The meal should also include a small amount of lean protein, such as eggs, Greek yogurt or chicken.

“The first group will provide lasting energy, while the second will help with muscle recovery”, he says. Heavy foods, such as fried foods, or foods rich in fat should be avoided, as they can cause gastric discomfort during running. Before running, you also need to keep your body well hydrated.

It is essential to keep your body hydrated, with water or a sports drink, also during the race, to avoid dehydration. “How much you need to drink depends on the weather conditions and your sweat rate”, explains the nutritionist.

During longer races, such as 10 kilometers, if necessary, the athlete can eat energy gels or small, easily digestible snacks, such as bananas or granola bars.

Between 1 and 2 hours after the race, the athlete should replenish their energy, without overdoing it. “A balanced meal, which includes lean proteins and carbohydrates, for muscle recovery and energy reserves, is recommended.”, advises Lívia.

Protein shake with fruit or grilled chicken with sweet potatoes are examples of what should be consumed. “And keep drinking water for rehydration“, it says.

On the physical side, a recovery period is necessary, with gentle stretching and activities that help reduce muscle stiffness.

Registration and delivery of kits

Preparations for Patio Run 8, which will be held on Sunday, October 1st, are in full swing. The event should receive around 3 thousand athletes.

Interested parties can still register and the organizers inform that the athletes’ kits will be delivered on Friday (29) and Saturday (30), from 10am to 6pm, at the Pátio Gourmet store on Avenida Djalma Batista ( Avenida Djalma Batista, 1375, Chapada). The race will have two routes: 5 km and 10 km.

*With information from consultancy

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