Of course, there are a large number of ways and foods to boost runner performance, but sports nutritionists highlight three simple drinks in particular.
The most famous stimulant in the world. Many caffeine addicts can’t imagine starting a new day without it. But coffee can also increase the efficiency of energy production through fat oxidation. This will please long-distance runners as well as those who want to lose weight. An added bonus for runners is coffee’s ability to speed up the digestive process.
A few years ago there was a beet boom after the discovery that beets increase performance because of the nitrates in them, which are further converted to nitrites and then to nitric oxide. This dilates blood vessels and increases blood flow to the muscles and improves aerobic function.
However, pretty soon the sports running elite stopped reveling in beet juice for the reason that no serious improvements in performance were actually found. Later on, the opinion was fixed that the circulation of blood and oxygen in professionals is already maximally optimized. Therefore, they should not expect magic from beets.
Nevertheless, it is now believed that beets can increase endurance by 10 to 15% for runners and cyclists by drinking half a liter of juice two to three hours before the start. Other researchers are more pessimistic and mention only 1.5 to 2 percent.
A little later, other nitrate-rich foods, such as rhubarb, arugula, spinach, and certain types of lettuce, were equalized with beets in terms of their effectiveness in supplying oxygen to the muscles.
Including a moderate amount of beets in your diet can only benefit because of the huge amount of important micronutrients. But it is always worth remembering that in everything you need a measure. After all, a large amount of nitrate-rich foods can have negative side effects and health problems in the future.
The rule for drinking beet juice is not to drink it freshly squeezed. It can lead to vasospasm and other unpleasant effects. The juice in open form should be put in the refrigerator for a few hours, and then you can mix it with carrot, cucumber or celery juice.
There is an important point: chewing gum can disrupt the conversion of nitrate to nitrite. And it is worth remembering that beets may be contraindicated in the presence of certain ailments, such as kidney stones.
A natural and natural isotonic drink. Brine contains mostly water, so it is good for rehydration. Pouring brine down the sink is equivalent to throwing away several expensive bottles of chemical isotonic drinks.
It contains iodine compounds that increase the body’s tone and have a beneficial effect on the thyroid. Cucumber brine contains phosphorus, calcium, magnesium, potassium, zinc, iron, beta-carotene, vitamins PP, C, B1, B2, B5, B6, E.
Because of its content, brine will not only save from dehydration and restore salt balance, but also prevent cramps and muscle spasms during a serious workout or marathon.
This drink is undeservedly underestimated not only by athletes, but by most people in general. In addition to the fact that, unlike coffee, it not only has no harmful side effects, but also is very useful, judging by the statements of doctors.
Chicory will help you wake up in the morning before a workout without straining your heart, improving the transport of blood and therefore oxygen. And during recovery, it will help you relax and contribute to a sound and healthy sleep. In addition, chicory contains many different micronutrients and helps to optimize the digestive system. There is also a proven ability to dissolve and eliminate gallstones.
It is better to drink chicory with milk, which many people do. And it is here that another useful property is discovered – the calcium from milk is much better absorbed just in conjunction with chicory.