Marathon and Half-Marathon by Marnie Caron, Sport Medicine Council of British Columbia Page B
Ads: Link
times: 1–2 hours for carbohydrates, 2–4 hours for protein, 4–6 hours for fats.
Protein
Dallas Parsons encourages runners to include protein in their diets: “Although carbohydrates are the main staple of a runner’s diet, protein is also very important for the growth, maintenance, and repair of muscles and other tissues.” Protein is needed for the formation of hemoglobin, which carries oxygen to working muscles and provides support for the immune system. Protein also slows digestion and increases people’s satisfaction levels after finishing meals. The best choices for protein sources include lean red meats, fish and seafood, poultry, beans and lentils, tofu, eggs, and low-fat dairy or soy products. Aim to include one of these foods in each main meal.
Aim to choose these sources of carbohydrates most often
• Grains such as brown rice, quinoa, amaranth, kasha, and wild rice
• Whole and sprouted wheat bread and whole wheat pasta
• High-fiber and whole grain cereal
• Brightly colored fruits and vegetables
• Dark-green and leafy vegetables
Good and bad fat
We have all read about the hazards of too much fat, but too little fat or none at all is also bad. The best or healthiest sources include omega-3 fatty acids. These are essential nutrients that help your body to function properly. Salmon, tuna, flaxseed oil, canola oil, soybean oil, fortified eggs, and dairy products are just a few of the options for including omega-3 fatty acids in your diet. Other healthy fat choices include olives, nuts, seeds, vegetable oil, and avocado.
One serving of fat equals 1 teaspoon of oil. Try to limit your amount of added fats to three to six servings per day.
Bad fats such as trans-fatty acids should be avoided or consumed only on rare occasions. Trans-fatty acids are commonly found in highly processed food products, including some margarines, and usually in fast foods and snack foods as well as in commercially baked cookies, muffins, and cakes. Look at the “Nutrition Facts” label and aim to get as close as possible to “0 trans fats.”
The vegetarian runner
Being a vegetarian means different things to different people. Some vegetarians eat fish and chicken; others abstain from all animal products, including dairy products. Regardless of the type of vegetarian you are, the basic principles of healthy eating remain. Remember, it’s all about a well-rounded, wholesome diet that remains flexible to allow a moderate amount of “treats.” Vegetarians who don’t eat any seafood or meat can easily miss out on some vitamins and minerals that are difficult to find in a strict vegetarian diet. These nutrients include protein, calcium, iron, zinc, vitamin B12, and vitamin D. Fortified foods such as breakfast cereals, textured soy products, and soy beverages provide many of these key nutrients. A multivitamin and mineral supplement would also be a worthwhile investment. Alternative protein sources such as tofu, beans, lentils, nuts, seeds, soy beverages, and meat analogues provide adequate protein when eaten in the correct amounts.
If you are unsure whether you are meeting all your energy and nutrient requirements, or if you need additional supplementation, consult a registered dietitian. If you are experiencing unusual fatigue, you should make an appointment to see your physician to have your iron stores (ferritin) checked.
Daily Meal Planning and Calorie Levels
Now that you have read about the nutrients your body needs to be well fueled for running, your next questions might be: how do I get all this good nutrition in and how much do I need? It may sound more complicated than it is. Says Dallas Parsons, your daily energy requirement (caloric needs) is determined by four main factors: resting metabolic rate, thermal effect of food, daily activity, and purposeful exercise. As a runner, 55 to 60 percent of your calories should come from carbohydrates, 15 to 20 percent from protein, and the remaining 20 to 25
Protein
Dallas Parsons encourages runners to include protein in their diets: “Although carbohydrates are the main staple of a runner’s diet, protein is also very important for the growth, maintenance, and repair of muscles and other tissues.” Protein is needed for the formation of hemoglobin, which carries oxygen to working muscles and provides support for the immune system. Protein also slows digestion and increases people’s satisfaction levels after finishing meals. The best choices for protein sources include lean red meats, fish and seafood, poultry, beans and lentils, tofu, eggs, and low-fat dairy or soy products. Aim to include one of these foods in each main meal.
Aim to choose these sources of carbohydrates most often
• Grains such as brown rice, quinoa, amaranth, kasha, and wild rice
• Whole and sprouted wheat bread and whole wheat pasta
• High-fiber and whole grain cereal
• Brightly colored fruits and vegetables
• Dark-green and leafy vegetables
Good and bad fat
We have all read about the hazards of too much fat, but too little fat or none at all is also bad. The best or healthiest sources include omega-3 fatty acids. These are essential nutrients that help your body to function properly. Salmon, tuna, flaxseed oil, canola oil, soybean oil, fortified eggs, and dairy products are just a few of the options for including omega-3 fatty acids in your diet. Other healthy fat choices include olives, nuts, seeds, vegetable oil, and avocado.
One serving of fat equals 1 teaspoon of oil. Try to limit your amount of added fats to three to six servings per day.
Bad fats such as trans-fatty acids should be avoided or consumed only on rare occasions. Trans-fatty acids are commonly found in highly processed food products, including some margarines, and usually in fast foods and snack foods as well as in commercially baked cookies, muffins, and cakes. Look at the “Nutrition Facts” label and aim to get as close as possible to “0 trans fats.”
The vegetarian runner
Being a vegetarian means different things to different people. Some vegetarians eat fish and chicken; others abstain from all animal products, including dairy products. Regardless of the type of vegetarian you are, the basic principles of healthy eating remain. Remember, it’s all about a well-rounded, wholesome diet that remains flexible to allow a moderate amount of “treats.” Vegetarians who don’t eat any seafood or meat can easily miss out on some vitamins and minerals that are difficult to find in a strict vegetarian diet. These nutrients include protein, calcium, iron, zinc, vitamin B12, and vitamin D. Fortified foods such as breakfast cereals, textured soy products, and soy beverages provide many of these key nutrients. A multivitamin and mineral supplement would also be a worthwhile investment. Alternative protein sources such as tofu, beans, lentils, nuts, seeds, soy beverages, and meat analogues provide adequate protein when eaten in the correct amounts.
If you are unsure whether you are meeting all your energy and nutrient requirements, or if you need additional supplementation, consult a registered dietitian. If you are experiencing unusual fatigue, you should make an appointment to see your physician to have your iron stores (ferritin) checked.
Daily Meal Planning and Calorie Levels
Now that you have read about the nutrients your body needs to be well fueled for running, your next questions might be: how do I get all this good nutrition in and how much do I need? It may sound more complicated than it is. Says Dallas Parsons, your daily energy requirement (caloric needs) is determined by four main factors: resting metabolic rate, thermal effect of food, daily activity, and purposeful exercise. As a runner, 55 to 60 percent of your calories should come from carbohydrates, 15 to 20 percent from protein, and the remaining 20 to 25
Similar Books
