LIVES NOT ONLY PASTE THE RUNNER

Currently, any athlete who wants to meet their energy needs will know that one of the main sources of energy are carbohydrates.

Whatever the dietary trend that is followed, what is clear is that they favor the accumulation of hepatic and muscle glycogen deposits, which translates into muscle energy during exercise. Apart from this, they are required to maintain constant blood sugar level and feed the brain with glucose continuously.

Although the majority of athletes often resort to the pasta dish how source main of this group of nutrients, there are equally effective alternatives.

We can resort to foods such as brown rice, millet, corn, buckwheat, quinoa and amaranth, (which also do not contain gluten), and others, such as barley, oats, wheat, kamut, spelt and rye.

Among all of them noteworthy properties:

· Brown rice: is a product not refined, therefore maintains all the original nutritional power. Provides carbohydrates for slow assimilation, and its shell is also rich in protein, minerals and vitamins.

· Biological bread: is rich in vitamins of the Group B and minerals. It is important to highlight that the athletes have higher needs of vitamins of the Group B than the sedentary population.

· Chickpeas: has low absorption rate, and provides in addition large amount of proteins, vitamins and minerals.

· Strawberries, cherries: both rich in iron, antioxidants and b vitamins

The advantages of eating whole grain foods in the sport are:

-They contain more nutrients than refined foods. They provide vitamins of Group B, polyunsaturated fats and fiber.

-Do not produce peaks of glucose in blood, and therefore encourage consistent blood sugar levels.

-Facilitate intestinal transit. They avoid the restreñimiento.

-Maintain cholesterol at recommended limits. They contribute to cardiovascular health.