Three simple food rules - Deepstash
Managing Energy

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Managing Energy

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Three simple food rules

Three simple food rules

  1. Eat more nutrient-rich food. During marathon training, you are burning more calories and need to replace them.
  2. Fight the hunger. If you feel hungry all the time, a dietary change can help. Protein stabilizes your blood sugar and helps you feel fuller longer. Instead of eating three meals, divide the same amount of food into five smaller portions.
  3. Try and try again. Experiment with different types of food and when to eat them to see what works best for you.

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For runners, food is fuel

Aspects about nutrition to consider are:

  • When and what you should eat before, during and after your runs.
  • What you should drink, and how much.

If you are starting to train for a long-distance race, there are tips that can guide your eating habits.

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Food as fuel

Food powers your runs. The right kind of fuel will help your run strong, while the wrong fuel can hold you back.

Muscle cells have two primary sources of fuel: sugar and fat.

  1. Sugar: Dietary carbohydrates are broken down into simp...

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Make your own sports drink

The combination of sugar and salt is essential as the glucose accelerates the body's uptake of the solution, increasing rehydration.

  • 2 cups (480ml) water or coconut water
  • 1/2 teaspoon sea salt
  • 4 teaspoons honey or white granulated sugar
  • 1 large slice lemon or li...

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Time your food

Time your food

  • Before a run: For runs under an hour, don't worry too much much about what you eat beforehand. For long runs, eating easily digestible carbohydrates in the hour before exercise helps to work out longer.
  • During a run: A bottle of water is sufficient f...

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Make Your Own Energy Shots

BERRY MAPLE

1/3 cup dried blueberries

2/3 cup boiling water

2 tablespoons pure maple syrup

1/2 teaspoon lemon zest

1/8 teaspoon salt

PB&J

1/3 cup dried cherries

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Carbohydrates for endurance runners

Carbohydrates for endurance runners

  • What they do: Carbs are like "jet fuel for muscles." Your body breaks down carbohydrates to make glucose that is burned to move you.
  • Why you need it: Simple carbs like fruit, sports drinks, goos and gels give immediate energy. But your body can't abs...

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Fat for endurance runners

Fat for endurance runners

  • What it does: Stored body fat is a source of energy for endurance exercise. Dietary fat helps your body to absorb vitamins.
  • Why you need it: Fat is a backup source of fuel for when you run out of carbs.
  • When to eat i...

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Fruits and vegetables

Fruits and vegetables

  • What it does: Fruits and vegetables are other forms of carbohydrates and contain vitamins and minerals.
  • Why you need it: Its antioxidant and anti-inflammatory properties seem to help ease muscle soreness and limit injuries.
  • When to ea...

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Common food myths

Common food myths

  • Myth: You will lose weight when you run. In reality, running will release hormones that will increase your appetite.
  • Myth: Carb-loading is essential before a race. Carbs eaten days earlier or for breakfast do not seem to impact perf...

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Staying hydrated

Staying hydrated

  • Water: Drink when you are thirsty.
  • If you are concerned you are not drinking enough, check your sweat rate. Weigh yourself before and after a long run. The difference will determine how much weight you lost in fluid.
  • Too much water

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Protein for endurance runners

Protein for endurance runners

  • What it does: Protein is a muscle builder or re-builder, not a fuel source.
  • Why you need it: Your muscles break down as you run, and protein helps to build it up again.
  • How much is enough: Women should eat 20-25 grams three t...

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163 reads

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I am a sucker for gadgets, stubborn and curious. Eating right and sleeping well is important to me.

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