Nutrition

NUTRITION

Eating well is not a magic potion that will instantly make you faster. Eating well will allow you to run as well as you can run. It will help your body take advantage of the training you are doing and will put you in a position to race your best.

Runners need to take in around 3000 calories a day to properly fuel their bodies. The calories have to come from carbohydrates (60 – 85%), protein (15 – 20%) and fat (20%).

Nutrient

Provides

Good Food Sources

Carbohydrate

Essential Energy

Wheat, Corn, Potatoes, Bread, Pastas, Fruits, Sugar, Honey, Cereal

Protein

Growth, Repair, Energy

Lean beef, Chicken, Eggs, Fish, Chicken, Nuts, Lentils, Beans, Dairy Products

Fat

Slow Energy

Butter, Red Meats, Cream, Plant and Fish Oils

Vitamins

Minerals

Water, Fiber

IRON

Aid in the efficient use of other nutrients and regulate body processes

Iron helps the body transport oxygen.

Obtained by a varied daily diet with plenty of fresh fruit and vegetables and drinking plenty of fluids.

Beef, beans, peas, spinach, raisins, i

ron cocktail (ferasol and a crushed vitamin C tablet added to orange juice)

The Balanced Diet - Guidelines                       

• Eat a variety of food: vegetables, fruits, fish, meats, dairy produce and grains.

• Eat fresh foods. Avoid processed food.

• Eat a high proportion of carbohydrate rich foods.

• Grill, steam, or bake foods. Avoid boiling or frying.

• Avoid fatty meals and sweet or salty snacks.

• Get plenty of fiber from whole grain breads, cereals, and pastas. Eat brown rice instead of white rice.

• Avoid carbonated beverages during the season. They break down bone and cancel out water consumption.

• Drink lots of water, especially when it is hot.  Water can make or break a good run. Mix in a Gatorade with your fluid intake.

• Anything in moderation. Have a scoop of ice cream. Eat pizza. Just do it in moderation and make healthy choices.