You should not start a race or competition, without having previously consumed foods rich in potassium such as bananas, kiwi, grapefruit and mango. They help prevent cramps and muscle aches.

Eat lots of carbohydrates, will give you lots of energy and fats that carry the vitamins A, D, E and K to tissues and proteins. The latter will only burn fat, not muscle, during exercise.

Keep your body well hydrated, drink plenty of water before, during and after running. The lack of electrolytes causes cramps that hinder your performance, to the point of being unable to continue.

Foods that favors the practice of this sport, excel.

Salmon. Besides being rich in Omega 3, also has Omega 6, which helps keep your bones and muscles healthy. Its high content of calcium, iron and potassium, give your body the necessary elasticity to prevent fractures.

Seaweed. Prevent the onset of osteoporosis, since they provide high amounts of calcium and magnesium.

Quinoa, this South American grain is a source of protein that contains ten amino acids that your body needs to function. It is easy to digest.

Green salads. Help increase your energy to be full of chlorophyll, fiber and minerals. Accompany with olive oil dressing and sesame.

Smoothies. Consume one shake a day that contains many proteins such as chia, flax, coconut, cacao and spirulina (a type of seaweed).