Nutrition for Runners
By Theresa Cummings
Daily Needs
Great sources of carbohydrates are: grains, bread, and pasta; great sources of fats are: avocados, oils, and nuts; great sources of proteins are lean meats, chicken, low-fat dairy products, beans, and fish.
What if I'm Gluten-Free?
Other gluten-free, high-carb snacks: Trail mix with almonds, raisins, and gluten-free pretzels; plain popcorn with sea salt and garlic powder; a mango smoothie with Greek yogurt, almond milk and mint leaves; and a gluten-free English muffin with almond butter and honey.
What Foods are Good to Eat to Enhance My Preformance?
Be sure to eat an easy-to-digest, carb-based morning meal such as a plain bagel with peanut butter and a banana or toast with jam.
Make sure you don't eat too close to running because it can cause cramping, heartburn and/or bathroom pit stops.
Hydration
Race Day
5K racers will typically burn 150-200 calories; marathon runners will typically burn 500 calories or more; everyone running 10 miles or more will need a fist sized snack( banana or energy bar) while running.
You will need to refuel with a snack about 30 minutes after your race.
Hold the Beer!
Iron!! Iron!! Iron!!
Men should aim to consume 8 mg of iron while women should aim to consume 18 mg of iron daily.
Fun Fact
Daily Needs
20-30%-Fats
10-15%-Protiens
Iron-Rich Foods
Dark Chocolate
Works Cited
http://www.fitnessmagazine.com/workout/running/tips/runners-foods-to-eat/
http://www.runnersworld.com/nutrition-for-runners/foods-and-drinks-that-help-and-hurt-your-running
http://www.runnersworld.com/nutrition-for-runners/to-run-your-best-you-have-to-eat-right
Lasher, Melissa. "Wheat-Free Eats." Runner's World: 43-44. Print