The right nutrition for better running performance
Unleash your potential to the fullest
Whether you’re new to running or a professional: Every runner discovers the connection between performance in running,and nutrition. If you provide your body with the optimum food at the right time, you can enhance your performance noticeably.
Generally, the following applies: Your nutrition should consist of 55 –60 percent carbohydrate, 25 –30 percent fat and 10 –15 percentprotein. You can modify this rule according to the goal of your running training: Do you want to run a marathon next week or are you going jogging to lose weight? Individual adaptation of the nutrition components is therefore absolutely expedient.
Food before running
Jog 60 minutes after 8 weeks' training
Do you want to finally begin running, but you don’t know exactly how? Christian Pflügl’s training plan for beginners helps you to improveyour endurance in eight weeks, making it possible for an hour’s jogging to be unproblematic.
Nutrition after training & competitions
Lose weight through running
5 to 10 kilometers in one go
Do you go jogging regularly, but are not satisfied with your times? You can reach your full potential with the help of Christian Plügl's running plan for advanced runners.
Minerals and trace elements
Hydration for runners, and alcohol
*Alcohol removes fluid from the body, thereby impairing the mineral balance.
*Alcohol after running delays the body's regeneration, it can disrupt the immune system and make you more susceptible to infections.
*Alcohol confuses the body's heat management: The blood vessels expand, which causes your body to give off excessive heat, and cool down.
*The storage of glycogen (the power you supply through carbohydrates) is slowed significantly, and you need longer to become fit again.
*Alcohol leads to superficial sleep and sleep disturbances, and recovery after running isseverely impaired.
If you don’t want to go without your beer after a run, then choose analcohol-free beer. These are even isotonic (and therefore usually better than all isotonic drinks with artificial flavourings) and contain a negligible 0.5 percent alcohol, i.e. about the same amount as apple juice