Endurance sports such as running, cycling and swimming all have one thing in common: they ensure that your heart rate rises, which increases your energy consumption. With a longer or high-intensity training on the schedule, you would do well to replenish this energy supply on time. You are at the right place at XXL Nutrition to do this with the right sports nutrition.
Endurance sports nutrition
While avoiding carbohydrates is a common method today during a cut, for example, it is the most important nutrient in endurance sports. Carbohydrates are easily stored as glycogen in the liver and muscles so that they can directly provide energy during exercise. To optimally replenish this stock of glycogen, you can, for example, use Sports Fuel: a hypertonic sports drink that contains no less than 90 grams of carbohydrates per serving. On a hot day, you should also supplement not only your energy, but also the minerals and moisture lost with sweat. IsoTonic is a perfect solution for this. If you go out for a long running workout, your storage space is probably limited. An Energy Gel can offer a solution: it contains the ideal combination of carbohydrates, minerals and moisture.
Isotonic sports drink
Whether a sports drink is hypertonic, isotonic or hypotonic depends on the osmolarity, or the composition of the number of particles. The osmolarity is lower with a hypotonic sports drink because it generally contains more minerals and less sugar than an isotonic or hypertonic sports drink. It varies for each person and depending on the situation whether it is best to have an IsoTonic or a hypotonic sports drink. In many cases, an isotonic drink such as Isotonic is the best choice, for example during or around exercise. If you do prolonged endurance training or exercise in very high ambient temperatures, there is a chance that you will become dehydrated. In such cases, a hypotensive drink is desirable because it optimally replenishes your body fluids. In that case, you should choose a drink such as O.R.S.
After an endurance workout, your body yearns for a good post-workout snack. You have exhausted your energy supply, so it is important to supplement it properly. There are also very small tears in your muscles. In order to support both recovery processes as well as possible, you use a combination of carbohydrates and proteins as a post-workout after endurance sports. Apply the rule that there should be about 20 grams of protein in your post-workout, and 1 gram of carbohydrates per kilo of body weight.
Losing weight with running
The more intensive the endurance training, the higher the heart rate, the energy consumption and thus the influence on weight loss. Running is the workout with which you burn most calories, because you get your whole body moving, unlike, for example, cycling. Running is therefore a very good sport for losing weight. However, always ensure that you provide your body with the right nutrients around the workout so that you keep injuries at bay.
How many calories do you burn with running?
A common question is how many calories you burn with running. However, there is no unambiguous answer to this, because every body is different. The calorie consumption depends on factors such as weight (the more weight you have to take with you, the higher the calorie consumption) and condition (the better your fitness, the lower your heart rate and thus the calorie consumption). As a general guideline, you can burn 1 cal per kilo of body weight per kilometre. So if you weigh 70 kilos and go for a 5-kilometre run? Then your calorie consumption is around 350 cal.