Running Nutrition and integration

Reading time
5 min
Practiced by amateurs and professionals, running is an aerobic sport with a high plastic-energy expenditure. In this sport, technique and training probably affect performance more significantly than proper nutrition. It should be noted that if a good diet does not improve performance so much, a bad diet certainly worsens it.

Power and Energy

Proper nutrition is essential to compensate for the significant increase in energy-plastic needs, and to maintain optimal muscle efficiency.
A balanced diet should on average contain the following caloric breakdown:

60-50% Carbohydrates      25-30% Fats      15-20% Proteins

Carbohydrates and fats are the main energy resource of athletes. Carbohydrates are the first energy source used by our body, these are deposited in the liver and muscles in the form of glycogen, an essential energy reserve to make any type of effort.
Although less explosively than carbohydrates, fats also play an important role from an energy point of view.
Proteins play an essential structural plastic role, maintain the efficiency of the immune and endocrine systems and support the functionality of the nervous system. In conditions of sugar deficiency, they can be transformed into glucose, therefore pure energy.

In competitive running, the estimated protein requirement is between 1.3 - 1.5 g protein / kg of body weight.

The intake of 3 servings per day of dietary protein or in the form of a supplement, well distributed between breakfast, lunch, dinner and snacks, guarantee optimal training capacity, allow for optimal repair and recovery of the muscle tissue involved during activity.

Why take supplements

We have said that running is a sport with a high plastic-energy expenditure that a correct integration is normally able to satisfy. Often, however, tight and intense workouts can upset the intervals between nutrition and training and it may happen that food alone cannot meet the required daily requirement, quickly and effectively. In these cases, the athlete can resort to natural food supplements, able to restore the functions and nutritional losses that the body undergoes during the effort. However, they must be chosen intelligently and based on real physical needs. Food supplementation, in fact, if used correctly and customized according to individual needs, together with will, spirit of sacrifice and hard training, represents an excellent resource to support performance.

Wellness proteins

Diamond Whey

Diamond Whey is a high protein isolate whey protein supplement.
The high solubility and digestibility of proteins give the product a high speed of digestion and assimilation.
It can be taken as needed up to 20 g per day (equal to 2 level scoops) dissolved in 20 ml of water or other liquid, preferably between main meals.

Example of intake / Proteic Breakfast

Protein Shake:
20 g Diamond Whey Protein Powder
100 g Banana
100 g Strawberries
300 ml Cow or vegetable milk
5 g Cocoa

Put all the ingredients in the mixer and blend everything for 30 seconds.


It is a milk protein supplement (protein content 92% s / s).
Balance contains a "retard" protein, caseinate, and is particularly useful for nutritious mid-morning and afternoon snacks.
It can be taken as needed up to 20 g per day (equal to 2 level scoops) dissolved in 20 ml of water or other liquid, preferably between main meals.

Example of intake / Proteic Snack

Proteic Chocolate Crepes:
40 g Type 1 flour
15 g Balance Protein Powder
15 g Dark chocolate
200 ml Cow or vegetable milk
100 ml Water

Mix flour, protein, milk and water.
Heat a non-stick pan after which, pour the mixture and cook on both sides.
Once cooked, place the chocolate in the center and let it melt, spread it on the surface and roll up.
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