It doesn’t matter whether you’re a bloody beginner or a proven marathon runner – everyone wants to improve their performance and last longer when jogging. The following three nutrients will actually give you more energy when you run.
- Long-chain carbohydrates
The typical “pasta party” before a marathon is also justified from a sports science point of view and is almost mandatory if you want to survive a run lasting several hours. This is because our glycogen stores – the carbohydrate stores in our muscles and liver – are used up quickly, especially under intense exercise. Poorly filled reservoirs could be empty after just 60 minutes and bring your run to a premature end. It is therefore essential to eat long-chain carbohydrates , for example from whole wheat pasta, brown rice, whole wheat bread, lentils or starchy vegetables such as potatoes, before a longer endurance run. After all, full glycogen stores can give you under intense exerciseProvide energy for about 90 minutes . After that, you are either dependent on replenishment in the form of sports drinks or bars, or on your fat metabolism, which, however, only allows for low-intensity loads – i.e. a slow speed. - Caffeine
Because of its performance-enhancing effect, caffeine was actually still on the World Anti-Doping Agency (WADA) doping list up until 2004. If you don’t like coffee, you can also grab a cup of black tea. Because even small to moderate amounts of caffeine achieve a so-called ergogenic effect : the caffeine occupies and blocks adenosine receptors in the brain, which are actually responsible for the development of tiredness. As a result, you feel more awake, are more attentive and perceive strenuous activities, such as jogging, as less exhausting. A cup of coffee about 30 to 60 minutes before training or competitioncan actually increase your performance – but you should not consume more, as higher doses of caffeine can cause negative effects such as tachycardia, nervousness and sleep problems! - Zinc
This mineral is particularly important in the recovery phase after your run. Because zinc is essential for your immune system, your antioxidant cell protection, your protein synthesis and the energy metabolism of your muscles . Athletes in particular tend to have a zinc deficiency due to increased sweat loss . Therefore, if you exercise vigorously several times a week, you should keep an eye on your zinc intake. Wheat germ, wheat bran, pumpkin seeds, linseed and oatmeal contain a particularly large amount of zinc . So put together your individual muesli from these ingredients or simply treat yourself to a handful of pumpkin seeds after each run.
