Nutrition Tips for Runners - 700 Words

Nutrition Tips for Runners Energy requirement differs from person to person and those that are physically active demands higher energy than an average person. Runners, in particular require a balance nutrition to keep their energy up and to avoid any stress-related injuries. Conscientious runners strive for a well-balanced diet, but even for them, there is always a possibility of missing out on key nutrients. Here are several nutrition tips that can help in improving performance and recovery: Mix things up during meal time Eating same foods every day can be boring, thus try to mix up different food choices. Pasta has always been a staple in every runner’s diet, but there are other interesting choices for runners such as rice, beans,†¦show more content†¦It also helps in releasing energy into the bloodstream at a slower rate that provides sustained energy throughout the run. Carbohydrates also aid in muscle recovery, which lowers the risk of muscle-related injuries. Good sources of complex carbohydrates include whole grain bread and pasta, high-fiber cereal, vegetables, beans, lentils, quinoa and barley. Protein - Runners often focused on consuming carbohydrates, thus they often forget their need for protein. This essential nutrient aids in both tendon and muscle tissue repair, which is usually damaged during training. Protein can be found in certain food such fish, poultry, lean meat, beans, low-fat milk, egg whites and soy foods. Glucose - Drinks containing glucose are best consumed within 15 minutes after workout. During this period, the muscles are more receptive in packing up fuel. It is also absorbed rapidly into the bloodstream, which accelerates the recovery and rehydration process. Water - Proper hydration is essential in keeping the body systems in good working condition. Water should be the main source of fluid for the body, especially before long runs. You can try alternating it with sports drinks during and after long runs. Avoid caffeine and alcohol because it can cause further dehydration. Herbal teas and fruit juices can be counted as fluids, but make sure that water is consumed evenly throughout the day. Fats - It is healthier to obtain fat calories fromShow MoreRelatedSports Nutrition For Runners And Athletes1472 Words   |  6 PagesSPORTS NUTRITION PAGE: H: EAT SMART, RUN BETTER SH: SPORTS NUTRITION FOR RUNNERS Healthy-eating habits are the foundation of a good running routine. When you’re running faster, and going for longer, you need to make sure you’re both well-hydrated and well-fuelled. When you’re energised you’re able to run faster, burn more calories, and get fitter, faster. In this guide to sports nutrition we take you through the key food groups, why they are important to runners and athletes and which foodsRead MoreStrength Training Is The Primary Component Of Injury Prevention1373 Words   |  6 Pagesinjuries are caused by variables that the dancer cannot control such as accidents, falls or even growth spurts, whereas controllable injuries are often caused by poor instruction, poor technique, overuse, lack of insight/education and inadequate nutrition. The way in which growth spurts can lead to injury is through development of a condition called ‘Anterior â€Å"Clicky† Hip,’ a syndrome affecting the hip joint. A ‘Clicky’ hip results from the skeleton growing at a faster rate than the muscles canRead MoreAre Dancers As Prone And Injury As Other Athletes?1530 Words   |  7 Pagesinjuries are caused by variables that the dancer cannot control such as accidents, falls or even growth spurts, whereas controllable injuries are often caused by poor instruction, poor technique, overuse, lack of insight/education and inadequate nutrition. The way in which growth spurts can lead to injury is through development of a condition called ‘Anterior â€Å"Clicky† Hip,’ a syndrome affecting the hip joint. A ‘Clicky’ hip results from the skeleton growing at a faster rate than the muscles canRead MoreHealthy Eating Research Paper1689 Words   |  7 Pageseating habit from a young age onto the senior years and will also point out some of the negative effects not eating healthy can cause such as diabetes, heart disease, stroke, high blood pressure, obesity, iron deficiency anemia, dental caries, under-nutrition, and eating disorders. During the past 20 years, there has been a substantial increase in obesity in the United States and rates remain high. More than one-third of U.S. adults (35.7%) and approximately 17% (or 12Read MoreAthletes Are Naturally Result Driven1526 Words   |  7 PagesAthletes are naturally result-driven. How do you get faster? Train more. How do you get stronger? Train more. But have you ever thought of using nutrition as a method of running faster, lifting more, or getting those extra inches on the high jump? Sounds too good to be true, doesn’t it? Well, as it turns out, nutrition is a much bigger part of fitness and physical ability than we think. By understanding how these nutrients work, you will not only be able to go faster or run longer, but feel goodRead MoreBest Health Apps For Travellers1878 Words   |  8 Pagesreminders, weight loss programs, shopping lists, plus expert advice to guide you on your journey to lose weight. Whether you want a low-carb diet or another weight loss diet plan, this app gives you the custom plan you need. It comes with 500+ meal tips, a BMI calculator, weight loss estimates, and a weight tracker and monitor. This app aims at helping users choose the best weight loss program for them. It has enough information for 130+ diet plans in different categories complete with healthy mealRead MoreGps Of A Gps Watch1882 Words   |  8 PagesFitness watches such as Garmin GPS watches are popular among runners and fitness enthusiasts for many reasons. First, what is a GPS watch? Simply put, it stands for Global Positioning Satellite watch. Many of you are familiar with GPS navigation devices that are common in cars today. They help you find your current location based on a satellite feed that reports your exact ground position. GPS technology has found its way into the fitness and running industry through devices that can be worn, likeRead MoreNeeds Assessment for Worksite Health Promotion Program4733 Words   |  19 PagesFNH 8613 Design amp; Administration of Health Promotion Programs Mississippi State University College of Agriculture and Life Sciences Department of Food Science, Nutrition, and Health Promotion Needs Assessment Guidelines A. Identification of the Setting – Identify the setting in which your program will take place. Be specific in describing the setting by including as much information as possible. a. Name of the community, school, etc Mississippi Care Center of Alcorn Co Read MoreHealth And Fitness Criteria For Cardiovascular Diseases5543 Words   |  23 Pagesclient’s health, fitness, and risk stratification level. The program will consist of aerobic exercise training, resistance exercise training, flexibility training, referrals to other health professionals (e.g. smoking/alcohol cessation program, stress/nutrition counselling) and a plan for revaluation after the 12 weeks have ended. 2. The student will prescribe the appropriate fitness test in order to determine the correct assessment of health related fitness components. â€Æ' Evaluation 1. The studentRead MoreGangs of New York by Herbert Asbury Essay3497 Words   |  14 Pageshigh death rate in Five Points. According to the AICP (Association for Improving the Conditions of the Poor), based on data from the years 1850 to 1860, seventy percent of the children under the age of two died each year. Pulmonary diseases, poor nutrition, cholera, and typhus epidemics took a heavy toll. Many infants died from drinking foul milk which was extracted from diseased cows by unscrupulous profit seeking dairy owners. Once the diseased cows died, they were doctored up and sold for meat.