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HOW TO BECOME A FASTER RUNNER WITH THE RIGHT FOODS

Written by Cristina Tasselli on . Posted in Nutrition.

Is it possible to become a faster running by simultaneously working on running sessions and the introduction of specific foods?

Our Dr. Felicina Biorci, expert in endurance nutrition, answered for us

The relationship is well known: the performance of endurance sports, such as running, cycling or cross-country skiing, depends on the availability of oxygen to the active muscle and therefore on the ability of the blood to carry oxygen.

It is no coincidence that blood doping is aimed at this, through blood transfusions or with the use of substances such as erythropoietin. With results that increase endurance performance by 6-8%. Excellent data. But doping. NOT legal and NOT ethical.

So, let’s think about other methods, keeping the focus on the same goal, that is, the hemoglobin values.

Many studies show that increases in hemoglobin can be achieved with some foods.

INCREASE OF IRON, through the top 10 foods in the ranking of the Food Composition Database of the Italian Association for Cancer Research:

thyme, marjoram, parsley, basil, cumin seeds, fennel seeds

raw coffee beans

nori, wakame

mushrooms

veal meat

bitter cocoa

soy

radish

pistachios

anchovies

FOLATES, necessary for the formation of heme, a component of hemoglobin that helps transport oxygen. Top 10 foods:

brewer’s yeast

azuki beans

soy flour

wheat germ

bovine

origan

nettle

asparagus

chestnut flour

wakame

VITAMIN C, to increase the amount of iron absorbed. Among the foods:

guava

chili peppers

blackcurrant

nettle

parsley

peppers

kiwi

brussels sprouts

turnip leaves

watercress

Good hemoglobin!

endurance nutrition, allenatori running, allenatori trail running, endurance nutrition, fast runners, increment thresholds, power supply and vo2 max, running coaches, sport diet tips, sport nutritionist, sports diet, thresholds, Vo2 max

Cristina Tasselli

Digital Strategic Marketing Director - certified Innovation Manager - in multinational companies, she is still today the only Italian female athlete to have ran 900 km and 55,000m D+ in the mountains in a single stage race (Transpyrenea 2016, 3rd women overall). She counts numerous Podiums and international Victories on races over 100k. She holds a SNaQ CONI certification as a Trail Running Coach, Athletic Trainer and in Nutrition and Sports Supplementation. Since 2014 she is President and sports executive of innovative technology startups and companies, including Trail Running Movement and Digital Sport 360. She trains elite trail running athletes and she teaches in trail running coach certification courses. She is an author of sports articles on training, nutrition and supplementation in trail running and running, both in Italian and in English and Spanish. She manages relationships and collaborations with Federations and Race Organizers.
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