ALIMENTACIÓN para runners 🍽️ qué comer antes, durante y después de entrenar

This is what I take 👇 🔹Energy gels: https://crownsportnutrition.com/produ... 🔹Electrolyte and carbohydrate drink mix (isotonic drink): https://crownsportnutrition.com/produ... 🔹Salt tablets: https://crownsportnutrition.com/produ... 🔹Protein isolate powder: https://crownsportnutrition.com/produ... 🔹Recovery drink (protein and HC): https://crownsportnutrition.com/produ... 🔹Creatine: https://crownsportnutrition.com/produ... 🔹Beta Alanine: https://crownsportnutrition.com/produ... 🔹Vitamin D: https://amzn.to/48A7uB1 🔹Magnesium: https://crownsportnutrition.com/produ... (Use code SUSAFLY for an 11% discount on any Crown product) 💻 Training plans for all distances: http://entrenaconsusana.com 📱 INSTAGRAM: @entrenaconsusana (my running coach account) @susafly (my personal account, where I share my workouts) 🏃‍♀️ STRAVA: Susana Alonso ✉️ MAIL: [email protected] 🏷️ ​​20% discount on the entire Siroko website (running, cycling, skiing, and gym) using the code SUSAFLY (http://srko.co/susafly) 🔎 REFERENCES: Baart AM, Schaminee H, Mensink M, Terink R. Effect of a low-carbohydrate, high-fat diet versus a high-carbohydrate diet on exercise efficiency and economy in recreational male athletes. J Sports Med Phys Fitness. 2023 Feb;63(2):282-291. doi: 10.23736/S0022-4707.22.14066-1. Epub 2022 Oct 14. PMID: 36239287 Kloby Nielsen LL, Tandrup Lambert MN, Jeppesen PB. The Effect of Ingesting Carbohydrate and Proteins on Athletic Performance: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 2020 May 20;12(5):1483. doi:10.3390/nu12051483. PMID: 32443678; PMCID: PMC7284704 Masson G, Lamarche B. Many non-elite multisport endurance athletes do not meet sports nutrition recommendations for carbohydrates. Appl Physiol Nutr Metab. 2016 Jul;41(7):728-34. doi: 10.1139/apnm-2015-0599. Epub 2016 Mar 1. PMID: 27176786 Reinhard C, Galloway SDR. Carbohydrate Intake Practices and Determinants of Food Choices During Training in Recreational, Amateur, and Professional Endurance Athletes: A Survey Analysis. Front Nutr. 2022 Mar 11;9:862396. doi: 10.3389/fnut.2022.862396. PMID: 35360695; PMCID: PMC8963786 Masson G, Lamarche B. Many non-elite multisport endurance athletes do not meet sports nutrition recommendations for carbohydrates. Appl Physiol Nutr Metab. 2016 Jul;41(7):728-34. doi: 10.1139/apnm-2015-0599. Epub 2016 Mar 1. PMID: 27176786 #running #sportsfood #running