Potassium is important for keeping your leg muscles moving during a training session. Athletes require more potassium due to potassium loss from sweat and muscle contraction it is advisable for athletes to consume at least 4.7 g of potassium every day. Inadequate potassium intake can impair performance and increase the Read More ...
Vitamin C Some runners experience severe muscle soreness in their calves, hamstrings and quadriceps after a strenuous run. Supplementing with vitamin C can combat exercise-derived muscle soreness your diet should include mangoes, bananas, blackberries, oranges , kale and kiwi fruits. Vitamin E Training for long periods of time significantly increases Read More ...
Protein is important for building and repairing muscles, tendons and ligaments that can become torn or worn down from running and training. MarathonGuide.com recommends that long-distance runners should get about 12% to 15 %of their calories from lean protein sources, such as turkey, fish, lean be ef, chicken and low-fat Read More ...
SNACKS MUST BE HEALTHY Research shows that eating little and often is best for runners… as long as you’re eating the right things! Avoid high-fat snacks such as crisps and chocolate (sorry ladies), opting instead for high-carbohydrate and low-fat snacks, which make the best fuel. Dry breakfast cereal, plain popcorn, Read More ...
Fat is another source of energy but is not used for fuel until all carbohydrate stores have been depleted. Long-distance runners need to consume monounsaturated fats, which help to slow down digestion and also regulate the appetite. Healthy sources of fat include olive oil, olives, peanut butter, peanut oil and Read More ...
Calcium’s role in the body is to aid in muscle contraction and to build burly bones. Calcium is especially important for runners because it strengthens bones, reducing the risk of stress fractures. It is advisable for athletes to obtain 1,200 mg of calcium per day from calcium-rich foods like cheese, Read More ...
Eat plenty of complex carbohydrates that break down slowly and provide a steady flow of energy. Good choices include whole-grain breads, pasta and rice, potatoes and legumes. Pre-race meals consist of 25g protein, 30g fat and 50g to 70g carbohydrates about two hours before the race.