Running and Nutrition

Common sense tells us that a balanced diet is the best path for just about everyone. And, that is true of runners also. Especially important is what you eat prior to a run to provide the necessary energy to complete your run feeling good.

The optimal diet for runners centers around the three major components of food – carbohydrates, protein, and fats. Add to that the most important nutrient of all – water – and you’re headed in the right direction.

Carbohydrates provide ready energy and fuel your muscles. Protein both builds and repairs damaged muscles. And fat provides a highly concentrated form of energy. And, as you know, you don’t need much of anything that is highly concentrated.

One recommended breakdown of these 3 categories is

There are many diet books on the market and lots of "experts" who will disagree with this breakdown. And, the emphasis of carbohydrates used to be recommended for endurance athletes, such as marathoners. However, by eating the "right" carbohydrates, protein, and fat, it has become one prescription for a healthy diet for the general population.

Deciding what to eat before a workout is an experiment of one. You will quickly find out what does and doesn’t work for you. However, a basic rule is that what you eat before a workout should fuel you, but not hinder your effort. You should allow at about an hour to digest a pre-run snack, and longer for a full meal.

For a pre-run snack or meal, you should choose foods that are easily digestible. Good choices include high-starch, low-fat foods like bread and pasta, oatmeal, yogurt, or even juice. Before a long run or a race, you should definitely eat something, even if it’s something simple like toast or a bagel. You need to start your race with fuel in your tank. You wouldn’t consider setting out on a road trip with no fuel in your car.

One thing that is often neglected, or taken for granted, is water. Many runners fail to realize the importance of taking in enough fluids during training runs and races mainly because how thirsty you are in not a good indication of your fluid needs. You’ve probably heard it before, but it bears repeating: Don’t wait until you feel thirsty to drink.

The general rule is during warm weather, you should drink 1-2 cups of water before you head out the door, and approximately 8 oz every 15-20 minutes. On cooler days, you may not notice the effects of dehydration as much, but you still lose considerable amounts of water. So, practice drinking in both hot and cool weather. In runs or workouts lasting longer than an hour, you will need to supplement your water intake with an electrolyte drink, such as Gatorade.

And, now I would like to offer you a free special report entitled, "Running 4 Your Life: How to Improve Your Physical, Emotional, Relationship, and Spiritual Health." Go to http://www.Running4YourLifeblog.net

Article Source: http://EzineArticles.com/?expert=Jenny_Stinson

Heart disease is a major causes of death in the developed world. Love your heart, get a nutrition tips for a healthy heart here on heart healthy filling foods. For more information here’s the healthy diet for athletes.

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