HOW TO BECOME A FASTER RUNNER WITH THE RIGHT FOODS

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!