Distance+Runners+Diet

**Long Distance Runners Diet **

Long Distance runners have a reputation of being very thin and lean. It makes sense that the lighter you are the less weight you have to carry to the finish line. A diet rich in carbohydrates and moderate protein and fats accompanied by sufficient mineral and vitamins along with adequate water and will fuel and repair the individual and let the athlete perform more efficiently.


 * Here are a few guidelines you should keep in mind (4). **
 * · 60-65% carbohydrate, 20-25% fats, and 15-20% protein should be consumed **
 * · Complex carbohydrates (Breads, pasta, cereals) (3) **
 * · Athletes should select whole grain foods because they have more fiber and nutrients **
 * · The proper ratio of carbohydrates to protein is a 4:1 ratio meaning you should consume 4 grams of carbohydrates per one gram of protein. **
 * · Mono or poly-unsaturated fats are the best fats to consume. Fats are healthier for you will be liquid at room temperature. **
 * · Limit saturated fat to 10% out of your total caloric intake. These fats are solid at room temperature. **
 * · Fats are not a good source of fuel because as exercise intensity increase carbohydrates become the dominate fuel source. **
 * · Protein is a poor source of energy only about 5% is used as energy in exercise and up to about 10% when you completely deplete all your glycogen stores. **

Other important hints (1)
 * Eating Too Much Solid Food during Exercise **
 * -To much solid food will divert blood flow from working muscles to stomach for the digestive process **
 * Training On Too Few Calories **
 * -Your body needs building blocks and energy to live and repair itself if your diet is not **

-The saying that goes like this "If a little is good, a lot must be better" is not advised. A full stomach will cause bloating nausea and vomiting. Here is a table of how many grams of carbohydrates a person should consume in certain exercise
 * Not Taking In Enough Calories during Competition **

-After exercise your body needs carbohydrates, protein, fats, vitamins, minerals and water for proper recovery and build. A meal of approximately you should consume 2grams per kilogram immediately after a workout.
 * Not Consuming Enough Calories and Nutrients after Workouts **

<span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">-Realize that you can't run as fast when it is warm outside
 * Don't overestimate your ability **


 * <span style="font-family: 'Arial','sans-serif'; font-size: 10pt; line-height: 115%;">Here is a table to demonstrate a variety of food and their accociate gylcaemic index **
 * <span style="font-family: 'Arial','sans-serif'; font-size: 10pt; line-height: 115%;">You should always eat low gylcemic foods to avoid a "crash" or fatigue

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<span style="font-family: 'Arial','sans-serif'; line-height: normal; margin: 0in 0in 10pt;">**Estimated Energy Requirements (EER)** **To estimate your energy needs for daily caloric intake** **Male=**662 -9.53(age) + [PA x (15.9 x wt in kg + 539.6 ht in meters)] <span style="font-family: 'Arial','sans-serif'; line-height: normal; margin: 0in 0in 10pt; text-indent: 0.5in;">PA: 1.0 sedentary, 1.11 low active, 1.25 active, 1.48 very active <span style="font-family: 'Arial','sans-serif'; line-height: normal; margin: 0in 0in 10pt;">**Female=**354-6.91(age) + [PA x (9.36 x wt in kg + 726 x ht in meters)] <span style="font-family: 'Arial','sans-serif'; line-height: normal; margin: 0in 0in 10pt; text-indent: 0.5in;">PA: 1.0 sedentary, 1.12 low active, 1.27 active, 1.45 very active

**Table demonstrating how much Carboyhrates a person should consume in a certain endurance activity**


 * ||  || <span style="display: block; font-family: 'Arial','sans-serif'; font-weight: normal; line-height: normal; margin: 0in 0in 0pt; text-align: center;">**Grams of Carbs** |||| <span style="display: block; font-family: 'Arial','sans-serif'; font-weight: normal; line-height: normal; margin: 0in 0in 0pt; text-align: center;">**Duration** ||
 * <span style="display: block; font-family: 'Arial','sans-serif'; font-weight: normal; line-height: normal; margin: 0in 0in 0pt; text-align: center;">**10 kilometer run** || <span style="display: block; font-family: 'Arial','sans-serif'; font-weight: normal; line-height: normal; margin: 0in 0in 0pt; text-align: center;">30-90 min || <span style="display: block; font-family: 'Arial','sans-serif'; font-weight: normal; line-height: normal; margin: 0in 0in 0pt; text-align: center;">30-60 grams || <span style="display: block; font-family: 'Arial','sans-serif'; font-weight: normal; line-height: normal; margin: 0in 0in 0pt; text-align: center;">High ||
 * <span style="display: block; font-family: 'Arial','sans-serif'; font-weight: normal; line-height: normal; margin: 0in 0in 0pt; text-align: center;">**Team sports** || <span style="display: block; font-family: 'Arial','sans-serif'; font-weight: normal; line-height: normal; margin: 0in 0in 0pt; text-align: center;">60-90 min || <span style="display: block; font-family: 'Arial','sans-serif'; font-weight: normal; line-height: normal; margin: 0in 0in 0pt; text-align: center;">30-60 grams || <span style="display: block; font-family: 'Arial','sans-serif'; font-weight: normal; line-height: normal; margin: 0in 0in 0pt; text-align: center;">Intermittent ||
 * <span style="display: block; font-family: 'Arial','sans-serif'; font-weight: normal; line-height: normal; margin: 0in 0in 0pt; text-align: center;">**Half-marathon** || <span style="display: block; font-family: 'Arial','sans-serif'; font-weight: normal; line-height: normal; margin: 0in 0in 0pt; text-align: center;">>90 min || <span style="display: block; font-family: 'Arial','sans-serif'; font-weight: normal; line-height: normal; margin: 0in 0in 0pt; text-align: center;">60-80 grams/hour || <span style="display: block; font-family: 'Arial','sans-serif'; font-weight: normal; line-height: normal; margin: 0in 0in 0pt; text-align: center;">Moderate to High ||
 * <span style="display: block; font-family: 'Arial','sans-serif'; font-weight: normal; line-height: normal; margin: 0in 0in 0pt; text-align: center;">**Marathon** || <span style="display: block; font-family: 'Arial','sans-serif'; font-weight: normal; line-height: normal; margin: 0in 0in 0pt; text-align: center;">>6 hours || <span style="display: block; font-family: 'Arial','sans-serif'; font-weight: normal; line-height: normal; margin: 0in 0in 0pt; text-align: center;">60-100 grams/hour || <span style="display: block; font-family: 'Arial','sans-serif'; font-weight: normal; line-height: normal; margin: 0in 0in 0pt; text-align: center;">Moderate ||


 * Here are a few important key things to remember about Hydration (2) **

__<span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">Drink before running. __<span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">Drink adequately and drink often up until two hours before the start. Excess body water will be passed as urine before you start to run. <span style="font-family: 'Arial','sans-serif'; font-size: 10pt; line-height: 115%; margin: 0in 0in 10pt 0.5in;">__Drink while you run.__ Once you're moving, you'll sweat off any excess liquid before it reaches your kidneys. You also need to drink frequently while training, especially during warm weather. You'll run faster and recover sooner. Carry a water bottle if necessar __<span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">Walk to drink. __<span style="font-family: 'Arial','sans-serif'; font-size: 10pt;"> Don't try to gulp it down while running through the aid stations. You'll be ble to drink more if you stop or at least walk. You'll lose less time than you think. I once ran a 2:29 marathon walking through every aid station on a hot day. __Drink after running.__ Drink as soon as you stop, but even after your initial thirst is quenched, you still need to keep drinking. One sign of your hydration level is to check your urine. Clear urine is a sign of good hydration. <span style="font-family: 'Arial','sans-serif'; font-size: 10pt; font-weight: normal; line-height: 115%; margin: 0in 0in 10pt 0.5in; text-indent: 0.5in;"> [] <span style="font-family: 'Arial','sans-serif'; font-size: 10pt; font-weight: normal; line-height: 115%; text-indent: 0.5in;">

<span style="font-family: 'Arial','sans-serif'; font-size: 10pt; line-height: normal; margin: 0in 0in 10pt 0.5in;"> <span style="font-family: 'Arial','sans-serif'; font-size: 10pt; line-height: normal; margin: 0in 0in 10pt 0.5in;">**Videos examples of what to eat for endurace running** media type="youtube" key="g82iRFsOB_s?fs=1" height="390" width="647"

media type="youtube" key="8kq8-HA5tfU?fs=1" height="385" width="640"

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<span style="color: #333333; font-family: 'Arial','sans-serif'; font-size: 11pt; margin: 0in 0in 10pt;">**References:**
 * 1) //<span style="font-family: 'Arial','sans-serif';">Born, S. (2010) //**//<span style="font-family: 'Arial','sans-serif'; font-weight: normal;">Fueling For Endurance //****<span style="font-family: 'Arial','sans-serif'; font-weight: normal;">. Retrieved Oct 22, 2010 from ****<span style="font-family: 'Arial','sans-serif'; font-weight: normal;">[|[[http://www.ultracycling.com/nutrition/fueling_for_endurance.html]]] **
 * 2) <span style="color: #515151; font-family: 'Arial','sans-serif';"> Higdon, H. (2010) //The Distance Runner's Diet//. Retrieved Nov 15, 2010 from []
 * 3) <span style="color: #515151; font-family: 'Arial','sans-serif';">Karimi, S. (2010). //<span style="color: #333333; font-family: 'Arial','sans-serif';">Diet Plan for Long Distance Runners //<span style="color: #333333; font-family: 'Arial','sans-serif';">. <span style="color: #515151; font-family: 'Arial','sans-serif';">Retrieved Nov 15, 2010 from <span style="color: #333333; font-family: 'Arial','sans-serif';">[]
 * 4) <span style="color: #333333; font-family: 'Arial','sans-serif';">Russ, M. In //The Athletic Performance Diet for Endurance Athletes//. Retrieved Oct 22, 201 <span style="color: black; font-family: 'Arial','sans-serif';">0, from <span style="font-family: 'Arial','sans-serif';">[|www.elitetrack.com/article_files/russdiet.pdf]