lifestyle

Nutrition Tips To Boost Immune System During Exercise

In order to commemorate Global Running Day in June, Herbalife, a leading health and fitness company, is sharing nutrition tips from experts to help runners of all levels improve their performance.

In Indonesia, running is a popular activity that has many health benefits. Proper running increases strength, contributes to cardiovascular fitness, builds muscle endurance, and is a great way to manage weight.

Running also improves mental health. A recent study in Neuroscience News found that aerobic exercise like running increases serotonin, dopamine, and norepinephrine levels (hormones that regulate mood). Running also helps improve sleep quality, relaxes stress hormones, and enhances brain function.

According to Dana Ryan, Director of Sports Performance, Nutrition and Education and Chair of the Fitness Advisory Board at Herbalife, besides choosing the right shoes, it is also important to focus on nutrition. Regardless of the distance or duration of your run, sports nutrition is a key factor for your performance.

"Most runners know they need carbohydrates, protein, and adequate hydration. But how much, and when? Before, during, or after your run? Here, I will share five tips to get started with good nutrition," says Dana Ryan.

1. Start with the basics. Whether you're a long-distance runner or a new jogger preparing for your first run, a good diet is the foundation for great performance. Fruits, vegetables, lean protein, healthy fats, and good carbohydrates are a must.

2. Pre-workout boost. One hour before your run, consume a protein shake that also contains carbohydrates. Protein helps brain and body function and provides an energy boost, while the carbohydrates keep you energized.

3. Stay hydrated! It's crucial before, during, and after your workout. Proper hydration is key not only for overall body function, but also to enhance performance and reduce dehydration during running. Runners need to maintain a balance of body water as it provides the necessary nutrients for almost every function. Water also helps regulate body temperature. For hydration, water alone is good. Electrolyte water enhances performance even further.

4. Carbohydrate intake. For those who are watching their diet, carbohydrates are often seen as a taboo. But for runners, or individuals engaging in other high-intensity workouts, carbohydrates are essential for performance. If you've ever felt drained or hit a wall during a workout, it could be due to a lack of carbohydrates.

When running, it's important to replenish what your body loses, which is carbohydrates and electrolytes. Your body feels fatigued because of depleted carbohydrate stores and dehydration from losing water and electrolytes through sweat, both of which hinder athletic performance. So, for every hour of running, aim to consume around 30 to 60 grams of carbohydrates through a sports drink.

5. Finish off with protein. Right after finishing your run, make sure to consume protein. Within 30 minutes of completing your workout, consume 20 to 40 grams of high-quality protein, no matter how long the run was.