"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.
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.
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.
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.
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.