Nutrition for Runners
By Theresa Cummings
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.
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.
List contains: lean beef,shellfish, spinach, whole grain breads, dried fruits and more.
Good as a pre-run snack.
Lasher, Melissa. "Wheat-Free Eats." Runner's World: 43-44. Print