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Running is becoming more and more popular. Not only professional athletes run, but also amateurs who sometimes treat physical activity not only as a way to spend their free time, overcome barriers or want to test their abilities, but also as an aid in weight reduction.

A runner's diet cannot be accidental. It should provide energy for training and cover the daily requirement for all necessary nutrients.

Caloric demand in a runner's diet:

Running, like any other physical activity, uses energy from food. This is why caloric needs increase. To estimate them, we will first need the value of the basal metabolic rate (BMR), which we will calculate using the Harris-Benedict formula:

BMR (women) = 655.1 + (9.563 x body weight [kg]) + (1.85 x height [cm]) – (4.676 x [age])

BMR (men) = 66.5 + (13.75 x body weight [kg]) + (5.003 x height [cm]) – (6.775 x [age])

We add additional physical effort and sport to the calculated PPM by multiplying the result of PPM x physical activity ratio (PAL):

• 1.2 - 1.39 - Lying down / no physical activity
• 1.4 -1.69 - Sedentary lifestyle plus walking or occasional exercise 1-3 times a week, or no exercise - Low physical activity
• 1.7 - 1.99 - Physical work / Sedentary work and one hour of training (e.g. running) per day - Moderate physical activity
• 2 - 2.4 - Very hard physical work (e.g. in the field, on construction sites - lifting, digging, etc.) or daily hard training approx. 2h - High physical activity
• > 2.4 - Professional athlete, hard daily training, e.g. cycling at a professional level in competition - Very high physical activity

Sources of energy in a runner's diet:

Carbohydrates are the main source of energy for our body. As a consequence of digestion, they are converted into simple sugars, used for current energy needs, and the excess is deposited in the body in the form of glycogen and adipose tissue. With carbohydrates (due to the specificity of carbohydrate products), dietary fiber, vitamins and minerals are also supplied. Therefore, you should take care of good and unprocessed sources of carbohydrates, e.g.:

• groats (buckwheat, bulgur, barley, millet),
• whole grain flour (dark breads, pastas),
• rice,
• flakes (oat, spelled, buckwheat, rye),
• fruits and vegetables.

Protein - the demand for this ingredient in the runner's diet is increasing and ranges from 1.2g to 1.6g per 1kg of body weight. The protein supplied to the body should be distributed evenly throughout the day, and come from its valuable sources (it should be ensured that they appear in at least 3 meals):

• meat,
• legume seeds,
• dairy,
• eggs,
• fish.

Fats - the average demand is about 1g per 1kg of body weight. Fats are involved in a number of reactions, including the immune system, the regulation of inflammation, the transport of vitamins, the formation of new cells, the efficient functioning of the brain and many others. In the nutrition of a runner, it is important that fats come from valuable sources, e.g.:

• olive oil,
• unrefined rapeseed oil,
• nuts and seeds,
• fatty sea fish.

Research proves the positive impact of rational nutrition on increasing the body's efficiency, thus allowing you to overcome your own limitations, which increases the satisfaction of running. Both the number and distribution of meals during the day, their type and method of preparation, as well as the amount and type of fluids drunk are important - I will discuss these aspects in the next entries.

Remember to wear appropriate clothing for the type of training. Pros Sports waterproof jackets will provide you with convenience and comfort during training on windy and rainy days.