Sport nutrition advice for beginners
1. Water
You need to drink a lot — 2 liters a day and even more. If you drink less water, you need to accustom
yourself to this amount gradually. There are even special programs for smartphones that allow you to
track
the amount of water you drink. You can buy mineral water without gas. But during training, you will
still
have to use isotonics to replenish minerals.
2. Isotonic drinks
The important thing is that we lose a lot of salt during training, and drinking only water is very
dangerous. The author of the Triathlete's Bible, Joe Friel, notes that a lack of sodium can lead to
death
under heavy loads, and such cases, unfortunately, have taken place. This happens if you drink water in
hot
weather or under intense loads, ignoring salt sources (isotonic drinks or capsules / tablets with salt).
3. Vitamins
There are special vitamin complexes for athletes — the same multivitamins, but with an additional dose
of
potassium, magnesium, calcium. However, they are not much different from the usual multivitamin
complexes.
In any case, it will be useful to consult a doctor before starting regular sports — it is likely that
your
body will need additional support.
4. Carbohydrate gels
This is an energy boost for the duration of competitions and especially long training sessions. I
recommend
Nutrend or Isostar if you don't like the consistency of honey — the other gels have a thicker
consistency
and taste too sweet, as a rule. Isostar also has tasteless gels. The main thing is to try different
options
and have those that you like and do not cause stomach problems with you for the competition. You never
need
to eat something completely new at the races.
Any gel should be washed down with water. Therefore, it is worth getting gel at the race when you see a
food
point where you will be offered water. Gels with caffeine can help a lot when you lose concentration or
are
very tired. It is worth alternating them with the usual ones.
5. Chondroity
Dietary supplements for joints, a very useful thing for serious running loads to keep the knees normal.
But
for a safety net, it will suit everyone who has a large monthly mileage. Chondroprotectors — drugs
containing chondroitin — will not save with arthrosis or serious injury — they will need to add a
doctor's
visit, physiotherapy, exercises, ointments and so on. But they are quite suitable for prevention.
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