If you are not able to see the HTML message below, please click

 

 

 

 

FlightZONES Marathon Training Sharing #06

Nutrition & Supplements I 

General Nutrition Guidelines for Runners: The diet recommendations for runners are not that different than nutritional guidelines for non-runners. Here's some basic advice on how runners can maintain a healthy diet.

As a runner, your diet is important not only for maintaining good health, but also topromote peak performance. Proper nutrition and hydration can make or break a workout or race, and also greatly affects how runners feel, work and think.

A balanced diet for healthy runners should include these essentials: carbohydrates, protein, fats, vitamins, and minerals. Here are some basic guidelines for a nutritious, healthy balance:

Carbohydrates 
As a runner, carbohydrates should make up about 60 - 65% of your total calorie intake.
 Without a doubt, carbs are the best source of energy for athletes.

Protein 
Protein is used for some energy and to repair tissue damaged during training. In addition to being an essential nutrient, protein keeps you feeling full longer, which helps if you're trying to lose weight. Protein should make up about 15% - 20% of your daily intake. Runners, especially those running long distances, should consume .5 to .75 grams of protein per pound of body weight.

Fat 
A high fat diet can quickly pack on the pounds, so try to make sure that no more than 20 - 25% of your total diet comes from fats. Stick to foods low in saturated fats and cholesterol. Foods such as nuts, oils, and cold-water fish provide essential fats called omega-3s, which are vital for good health and can help prevent certain diseases.

Vitamins 
Runners don't get energy from vitamins, but they are still an important part of their diet. Exercise may produce compounds called free radicals, which can damage cells. Vitamins C, E, and A are antioxidants and can neutralize free radicals. Getting your vitamins from whole foods is preferable to supplementation;

Minerals

Calcium: A calcium-rich diet is essential for runners to prevent osteoporosis and stress fractures.

Iron: You need this nutrient to deliver oxygen to your cells. If you have an iron-poor diet, you'll feel weak and fatigued, especially when you run. Men should aim for 8 mg of iron a day, and women need 18 mg.

Sodium and other electrolytes: Small amounts of sodium and other electrolytes are lost through sweat during exercise. Try drinking a sports drink or eating some pretzels after exercise. If you're running longer than 90 minutes, then you should need to replace some of the electrolytes you're losing through sweat by drinking sports drinks or taking in salt during your runs.

Nutrition & Supplements I 

Nutrition and hydration are critical to training for and running long distance races such as half marathons and marathons. A runner's diet is important not only for maintaining good health, but also to promote peak performance. Here are some basics about running nutrition and hydration, including what, when, and how much to eat and drink.


References:
Christine Luf f, 2011 – Diet & nutrition for runners
ABOUT.COM Guide To Running


ADVISORY: You are responsible for yourself and your property for all Team FatBird run sessions. Team FatBird and its members shall not assume responsibility or liability for any loss of property, injury, damage, accidents, death during the runs.