Nutrition

Take action when it comes to your diet.: Take action when it comes to your diet and regulate your carbs by dividing and conquering your plate: fill three-quarters of it with carbs and the rest with protein sources.
Follow the Runner's Diet to help you determine the number of calories you need.: Follow the Runner's Diet to help you determine the number of calories you need to maintain or lose weight based on your current running schedule: 50 percent of your calories should come from carbohydrates, 25 percent from protein, and 25 percent from fat.
Match your eating plan to your running habits for maintenance of weight levels and optimum performance.: Match your eating plan to your running habits for maintenance of weight levels and optimum performance.
Walking is on par with running as a useful form of exercise in regards to weight loss.: Walking is on par with running as a useful form of exercise in regards to weight loss. Coupled with a moderated diet, walking at a relatively fast pace can lead to enough calorie burn to shed those pounds.
Rid the fat in your diet while keeping the flavor.: To lose weight or merely achieve overall well-being, doctor your diet with some slight alterations that will rid the fat while keeping the flavor: fall in love with low-fat cheese, indulge in the colors of salsa, embrace the disease-fighting nature of olive oil, and find tasty substitutes for cream such as half and half or a mixture of flour and broth.
Weight loss requires a balance between nutrition and exercise.: Weight loss requires a balance between nutrition and exercise. Eating proper amounts and kinds of food and exercising regularly will prove more effective than fad or crash dieting.
Regulate what you eat with a set of measuring cups.: Regulate what you eat with a set of measuring cups. Compare how much you serve your self to the suggested serving amount and adjust your portions accordingly.
Pay attention to what kinds of fat you're eating.: Pay attention to what kinds of fat you're eating. Bad fats, such as trans fats, lead to clogged arteries and heart attack, and actually lower levels of heart-protecting cholesterol produced by good fats.
Meal-replacement bars are useful in more than weight loss.: Meal-replacement bars are useful in more than weight loss. Because they offer the perfect combination of post-run nutrients, they'll help you recover faster from a difficult training session.
Keep a food journal to determine patterns and problems in your diet.: For the perfect diet that will produce optimal running performance, seek balance and variety in your eating. Keep a food journal to determine patterns and problems in your diet that will illustrate what kind of eater you are and how your running is affected by what you put into your body.
Beefeaters in search of a healthier burger should look for SoyLean in the frozen food isle.: Beefeaters in search of a healthier burger should look for SoyLean in the frozen food isle. Made from natural lean beef (free of hormones and antibiotics) and soy protein, these precooked patties save on fat and calories.
When looking to refuel, reach for everyday foods.: Energy bars, gels, and drinks are convenient sources of nutritional boost, but some of the everyday foods in your pantry can prove just as effective. When looking to refuel, reach for foods such as dried fruit, small candies, saltines, graham crackers, and granola bars.
Women can avoid iron-deficiency and boost aerobic capacity by increasing iron intake.: Women can avoid iron-deficiency and boost aerobic capacity by increasing iron intake. Eat red meat, stock up on vitamin C, use cast-iron cookware, and during meals refrain from excessive consumption of beverages that interfere with iron absorption (red wine, coffee, and tea).
Fill your grocery cart with the right foods to make yourself a better runner.: Know your way around the grocery store?fill your cart with the right foods to make yourself a better runner. Choose whole-grain breads and pasta, lean meat and fish, low-fat, calcium-enriched dairy products, a colorful variety of produce, and nutritious prepared foods and snacks.
Eat more fish to garner the benefits of Omega-3 fats.: Eat more fish to garner the benefits of Omega-3 fats. These "good" fats are mostly found in seafood, flaxseed products, and certain oils and nuts, and when eaten regularly, improve physical and mental health and prolong life.
Prevent injuries with more than smart training.: Prevent injuries with more than smart training?also eat a wholesome diet that's nutritious and full of protein, zinc, iron, and other vitamins.
Calculate your drinking requirement by gender and weight.: As a runner, you should drink regularly, but the traditional eight-glasses-per-day formula is no longer in. Instead, calculate your drinking requirement by gender and weight for males, multiply your body weight by .35, and for females, multiply your body weight by .31 to find the daily amount you should drink in fluid ounces.
Typical vegetarian fare will lower your risk of heart disease, cancer, and other chronic ailments.: Go meatless! Typical vegetarian fare is high in fiber, low in fat, and full of antioxidants and phytochemicals, all of which will lower your risk of heart disease, cancer, and other chronic ailments.
Eat more, weigh less, and run better by eating foods with low calorie density and high volume.: Eat more, weigh less, and run better by eating foods with low calorie density and high volume.
When determining your hydration needs, remember you are an experiment of one: When determining your hydration needs, remember you are an experiment of one. There is individual variation in hydration rates among runners so don't try to do what your training partner is doing in this case.
Green tea is especially beneficial in stimulating metabolism.: Coffee may be a good source for a fast energy boost, but have a cup of tea every once in a while (or more often!) instead. Green tea is especially beneficial in stimulating metabolism.
Protein is an essential ingredient in any runner’s diet.: Protein is an essential ingredient in any runner's diet--runners should take in about 15 percent of their daily calories from protein, or somewhere between 0.54 to 0.64 grams of protein per pound of body weight.
Running on an empty stomach can be detrimental to both your body and your performance.: If you're a morning runner, be sure to grab at least a small amount of food before heading out on your run. Running on an empty stomach can be detrimental to both your body and your performance.
Try to eat at the same time every day.: Try to eat at the same time every day. Whether you have three main meals and a few snacks, or several small meals throughout the day, eating at the same times (ideally based around your running routine) will allow your body to adjust to a level of optimum performance.
Refrain from trying new foods or energy sources on or around a race day.: Refrain from trying new foods or energy sources on or around a race day. Your body won't be used to them, and your performance might be impeded.
Tailor your desktop dining at work to your dietary needs and daily workout routine.: Tailor your desktop dining at work to your dietary needs and daily workout routine. Bring food from home to eat in varying portions and at different times during the day depending on when you go for your run.
Potassium works with sodium to balance electrolyte and fluid levels in your body, and is therefore vital to runners.: Potassium works with sodium to balance electrolyte and fluid levels in your body, and is therefore vital to runners. Include this heart-disease-fighting mineral in your well-rounded diet with foods like bananas, nectarines, potatoes, and milk.
Canned foods are nutritious if you choose the right ones.: Canned foods are undoubtedly convenient, but, despite contrary belief, they can also be quite nutritious if you choose the right ones. Check the labels--avoid added sodium and preservatives--and compile a great-tasting, performance-boosting meal that's loaded with carbohydrates, protein, essential fats, fiber, vitamins, and minerals.
Stay fit and trimon your vacation by being prepared.: Stay fit and trim on your vacation by bringing an icechest along full of cool drinks and healthy snacks, thinking before ordering at restaurants, finding fresh foods along your travel route when you can, and stopping to take mini-exercise breaks along the way.
Leafy greens have what a runner's body needs.: Leafy greens have what a runner's body needs--they're packed with vitamins, minerals, fiber, and phytochemicals, all of which promote good health, disease prevention, and top performance.