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What Should Be In A Runners Diet
What Should Be In A Runner’s Diet
Proper nutrition is important among runners for two reasons. One is to
supplement their energy to achieve power performance. And two is to meet
their nutritional needs. However, runner’s diet and proper nutrition are two
of the most overlooked aspects of running that many runners, novices most
especially, feel powerless and fatigued every time they run. When running,
runners burn calories, or energy, and to be able to fuel their running, they
need to replace the lost calories adequately. Taking the following, in the
right amount and at the right time, will do the job.
Carbohydrates
A normal diet should consist of 40% carbohydrates. For runners, however,
the number should be anywhere from 60 to 65%, the reason being,
carbohydrates are a good source of energy. Carbohydrates are converted
into glucose and are then stored as glycogen. When running, the muscles
use the stored glycogen to keep them energized. Sodas and candies
provide carbohydrates, only theirs is the so-called simple carbohydrates or
those that give energy for a short period of time. What the runners need are
complex carbohydrates because these produce energy for long-term use.
They can come from pastas, rice, breads, potatoes, and grains. Runners
are recommended to take at least three grams of carbohydrates for every
pound of body weight everyday. So a 120-pound runner should have 360
grams of carbohydrates daily.
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