What is the best thing ot eat to help me perform to my best, while getting back into running?
I just got back into track after having taken off about 3 months from running. When I left X.C I was part of a district champ team and 6th in ditrict and 28th in region. Now I want to get back to my 20 min flat 3 mile times by April and possiblly get down into the 19 min range. I bounce back pretty fast( within 2 months)but I wanted to know what would be recommend for me to eat in order to loose that 10 pounds I've gained and to perform to my max while in training, within that time period?
Answers:
How do i make my butt tighter?
Nutrition is a lot like your training - you need to find what works best for you - your body, your training and your life. Not all runners do equally well with a form of training - some do better with long slow distance, others thrive on shorter more intense runs. Nutrition can be the same way - there's no "one size fits all diet" for runners. The only one who will know if you are getting the optimal nutrition for you and your training is you. You may find that you do well with a higher (or lower) amount of carbs or with different timing of your meals. The key is to find out what works best for you.That said, I would generally agree with the previous poster on the need for a balanced diet, but would add the following:
* try to limit the super high GI carbs - refined sugars and refined starches. think fruits and vegetables, not french fries and ice cream.
* fruits, vegetables and whole grains also have good amounts of fiber, another important nutrient. it will also help you feel full longer and keep you from consuming so many calories - this should help you lose weight.
* you may find that simple sugars (Gatorade, etc.) work for you during and immediately after your training, and if that is the case then feel free to train with them. just don't sit down in the evening to study with a quart of Gatorade.
* try to have lighter meals the night before and the morning before competition or significant workouts. do eat though, you need to be getting enough calories to sustain your exercise as well as recover from your training.
* make sure you are getting enough water - dehydration will adversely impact your training far more than sub-optimal nutrition will. just don't over do it. if your urine is dark yellow you need to drink more - if you are going all the time and it is clear or very light cut back on the liquid.
high protein diet is good for u with plenty of veg and a little fruit! for the best fruit and veg check out there GI index to ensure that you dont eat too many high sugared fruits that will leave u feeling tired later!
What's the best way to prevent/care for blisters?
Don't this to anyone that every says HIGH protein or High carb or something of that nature. Carbs and proteins are probably the most important but as an athlete you NEED ALL NUTRIENTS. Keep a balanced diet. You need the carbs to replace everything you lose while running. You need proteins to repair the body. Fats are for cushioning your joints and for everyday activities and the long term energy to heal your body and make it run properly. There are also special formulas that you can take that will replace the carbs and proteins that you lost. The ratio should be 4:1 carbs to protein. Most may not taste like kool-aid but they get the job done.You also have to think, when to eat. Right after working out is best because your body will quickly absorb all nutrients. Right after a workout you need to get simple sugars such as glucose so that they can quickly go to work. It is later that you can get the complex carbs such as starches. Eat breakfast EVERY morning and don't eat 3 hours before bed, this will help with metabolism and weight loss. And I do it, and all my coaches have advised it all my doctors have basically everyone says to take a daily vitamin.
Is there any website that emails you when road races around you are to happen?
bananas and pastaWhats the best running shoe out of these ?
carbsfruits
veggies
water
Are my track uniform shorts supposed to be so short?
avoid lots of sugars. add carbs and proteins.I am doing the Dublin marathon in October!?
low-fat, high portein, high carb diet with plenty of fish, wholegrains, vegetables, water- not too many snacks either im afraid!How do you get rid of lactic acid in your calves?
one of the best is spaghetti. bananas are also good.How long should it take to run one-fourth mile? How should you increase Stamina?
As a ritual, I always eat a Wendy's double cheeseburger, fries, and a cola the night before any 5k, 10k, half-marathon or marathon. I don't know much about nutrition but I always feel good when running after eating that. I think the extra calories help me.More Questions & Answers...