Maintaining good muscle tone is crucial not only for athletes, including runners, but for anyone aiming for a healthy and active lifestyle. The benefits extend beyond the physical to overall health and well-being.
We discussed this topic with Dr. Giulia Roccatello, a dietician and expert in sports diets, who emphasized the importance of good muscle tone for runners and the role of carbohydrates in achieving this. She explained the optimal sources and timing for carbohydrate consumption to build muscle mass healthily.
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Go to the Shoe FinderGiulia first illustrates the importance of maintaining good muscle mass, emphasizing the benefits it brings to our physical and mental well-being.
Having good muscle mass helps improve performance, but it can also reduce the risk of injury.
In the case of running, body composition and in particular muscle mass in proportion to weight, play a key role. Giulia explains that what is important is not so much the quantity of muscle as its quality.
Those who run medium, long or very long distances usually have muscle mass that is not excessively developed, but high performance. In this context, providing the muscle with the right amount of carbohydrates is crucial.
Having a good muscle mass has the following advantages for runners:
When we talk about muscle building, we often think of protein, but we should not forget the importance of carbohydrates. Giulia explains why with an easy-to-understand example:
Protein is the brick with which we build the muscle building. If I have many bricks in the building site, but I don't have a bricklayer who can join them together, these bricks will be useless. Carbohydrates are the bricklayer, i.e. the labourer that does the building of my muscle.
Here's why carbohydrates are important:
Speaking of carbohydrate intake in general terms of healthy eating, Giulia explains complex carbohydrates, such as those found in whole grains, legumes, fruits and vegetables, are preferable over simple carbohydrates, such as refined sugars and processed sweets. Complex carbohydrates, among other things, allow a more gradual and long-term absorption of energy and have a low glycemic index that does not favour the storage of fat mass.
However, during training and prolonged efforts, it is advisable to take simple carbohydrates, such as fruit jelly or gels with maltodextrins, which provide immediately available energy, and have the advantage of not overloading the digestive system, as they are low in fibre.
To maximize the benefits of carbohydrates in muscle development, it is important to plan your intake strategically. Here are some ideas for tasty, easy-to-prepare, carbohydrate-rich dishes for before, during and after training (and throughout the rest of the day):
You need complex carbohydrates a few hours before training to ensure adequate energy intake:
For prolonged or intense sessions, it is advisable to supplement energy with simple carbohydrates which are absorbed very quickly by the intestine, and provide immediate energy without overloading the digestive system. The best sources are:
In the 30 minutes post-workout, consume carbohydrates along with protein to optimise muscle synthesis and recovery. Here are a couple of tasty ideas:
Experiment with these ideas and tailor the recipes to your personal preferences and nutritional goals. Be sure to maintain a proper balance of carbohydrates, protein and fat to optimize performance and muscle recovery.
If you want to gain muscle mass, don't underestimate the role of carbohydrates. Choosing nutritious carbohydrate sources and planning your carbohydrate intake strategically can make all the difference in your training routine.
It should be noted that each individual has specific needs that depend on a variety of factors, such as lifestyle, illness or genetic characteristics.
To achieve your sports or health goals, we recommend that you consult a professional to develop a personalised dietary plan.
Dr. Giulia Roccatello is from Bologna, Italy.
You can contact her at the following links:
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