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Warwick Runs

Audrey on Nutrition

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"THE SURGEON GENERAL SAYS IT'S OK TO SMOKE YOUR COMPETITION"
 
 
 
What difference can nutrition make?  Having a well balanced diet ables you to train harder, and longer.  Also, it delays your fatigue, helps your body recover after a run, and your overall preformance will improve. 
 
EATING FOR A RUNNER:
For distance running you want to have a diet of high carbs (55-65%), moderate protein(15%), and low fat(less than 30%). 
 
Quality carbs are whole wheat bread, rasin bran, and rasins. 
 
Protein is useful for muscle building and repair.  Remember more protein is NOT better.  Quality protein includes: lean protein, and non-meat protein (eggs, beans, soy, nuts). 
 
Fats to think about are Olive oil, canola oil, nuts, avocado.  To recieve all of the needed, and desired carbs, you need to keep your fat intake at a minimum. 
 
Breakfast is the most important meal of the day, it jumpstarts your body clock and keeps you going.  For breakfast you should have some protein to replenish lost amino acids. 
 
Protein, teamed with carbs will help prevent hunger.  With long runs it is important that you refuel, good ideas are honey, energy bars, hard candy, gels, and many others. 
 
Long distance athletes are frequently at the risk of becoming dehydrated.  You should hydrate before and after runs/races.  However too much water may lead to hyponatremia. 
 
It is best to have many small meals in a day, rather than 2-3 large ones.  If you stuff yourself full during the 2-3 meals, then you are giving your stomach too much to digest.
 
Eat cafeteria food with caution! Nutritional analyses of cafeteria food have revealed a relatively low vitamin/mineral benefit is obtained from such food (due to the age and preparation methodology of even the "healthy" offerings), but the big problem is the relatively high fat-to-protein ratio. For example, a slice of pizza provides about 20% (at most) of the necessary protein for the day, but ALL the recommended fat.  Fried foods are to be avoided, as well as cheese, lots of red meat, candy, and soda. 
 
Calcium is also important, it can be found in milk and most dairy products, as well as dark leafed vegetables.  A diet without calcium can lead to weak bones, and teeth, as well as bone fractures.  Good effects as a result of a calcium balanced diet include the reduced risk of osteoperosis, and stronger bones, and teeth.  The recomended amount of calcium for ages 9 to 18 is 1,300mg, or three 8 ounce servings. 
 
Do not worry as to how much of all the food groups you're eating, as long as you're eating a balnced amount, an agreeable ratio.
 
 


 
 

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Race Day
On race day your body will be using stored energy from all the food you've eaten in the last week.  Foods on race day will keep you going till the end, do not try any new foods on the day of the race.
You need food that  will give you carbohydrates for energy, some protein and a little bit of fat.
1-2 hours before the race
 Fruit or vegetable juice or fruit are recomended, however if you are nervous, it may be best if you do NOT eat.
2-3 hours before the race
Fruit or vegetable juice or fruit and something like a bagel or english muffin are recomended.
3 or more hours before the race:
Fruit or vegetable juice or fruit, something like a potato or pasta and a little protein ( peanut butter, cheese, yogurt) 
•After the race
Drink your water, and have a carb/protein bar
 
 
You have a choice.  You can throw in the towel, or you can use it to wipe the sweat off your face.
--Gatorade
 
Run like hell and get the agony over with.
--Clarence DeMar
 
Some people don't have the guts for distance running.  The polite term for them is sprinters.
--Anonymous
 
Cross Country: No half times, not time-outs, no substitutions.  It must be the only real sport.
--Anonymous