Runner's Diet or Short Term Planning.?
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Answers:
If lisa ran 3miles how many meters did she run?
i do a little of both. First of all I go on a runner's diet for the entire season, i.e., I try to stay away from high sugar, and high sodium intakes. You want to keep it even. The recommendations for a healthy diet suggest 15 to 20 percent proteins, 30 percent fat and 50 to 55 percent carbohydrates. But all carbohydrates aren't created alike. There are simple and complex carbohydrates. Simple carbohydrates include sugar, honey, jam, and any food such as sweets and soft drinks that get most of its calories from sugar. Nutritionists recommend that these simple carbohydrates make up only 10 percent of your diet. It's complex carbohydrates you should concentrate on--the starch in plant foods--which include fruits, vegetables, bread, pasta, and legumes. The average runner training for a half marathon and running 20 to 25 miles a week probably needs a daily caloric intake near 2,500 to maintain muscle glycogen stores. As your mileage climbs beyond that, you need to eat more and more food, not less. In all honesty, this is why a lot of runners run, and why they train for marathons.Right before a run, if you find yourself hungry, you should try to eat something bland, and with water, don't just brake out the Doritos, and stay away from anything dairy: Just think about what that warm milk in your stomach is doing during your run. I usually, if I need my fix before a run, go for the crackers and put a little peanut butter on them. I wouldn't go for bread, just because it tends to expand in your stomach and will fill you up. You don't want to run on a fully belly.
In conclusion, stay away from the high sugar and high sodium foods. The recommended daily allowance is just 2,300 milligrams (mg), and if you eat cereal for breakfast, a turkey sandwich for lunch, and a midday handful of pretzels, your sodium intake would be at 1,600 mg—before dinner, and woof down those carbs, just becareful. Hope this helps!
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