Any sport or activity requires you to provide your body with the correct fuel you need to successfully complete the task at hand.
This is especially true for athletes attempting to compete in a triathlon.
In addition to training your body for the swimming, biking, and running events, you should ensure you are providing it with the correct nutrition for a triathlon.
There are a wide variety of supplements and special foods that allow the athlete to provide his or her body with the necessary fuel to complete energy-sapping activities.
Ensuring you consume the correct nutrition for a triathlon will encourage your success in the sport.
The key to succeeding in any sport or activity is having your body working in top condition.
This means ensuring you receive the proper training and are both in shape and free of injury before competing.
Also, you should be sure to feed your body the proper nutrition for a triathlon and eat nutritious and quality foods that will benefit your body in the most positive manner possible.
You may want to seek a consultation from a licensed dietician.
This professional will be able to establish a diet that will work best for training and competition.
When establishing a diet for your training and competition schedule, consider eating wholesome, fresh foods that pack in the maximum nutrients.
Items such as fresh fruits and whole grains work to provide you body with natural energy and are a great deal less expensive than pricey energy bars, drinks, or pastes that are generally not considered especially tasty.
Avoid sugary or fatty foods, including most junk foods that will work against your body instead of for it in a positive manner.
Furthermore, avoid or limit the amount of alcohol consumed, since alcohol only works to dehydrate your system and can directly affect your performance.
How Can Nutrients and Good, Healthy Foods and Supplements Improve Your Life and the Way Your Take Part in Life? Get More Informative Tips and Advice from Sport and Excerise Nutrition Information
SELF Magazine editor-in-chief Lucy Danziger trains with September cover girl Jennifer Lopez. Jennifer Lopez is training for her first triathlon. In this triathlon training workout, Jennifer Lopez and Lucy Danziger go for an open water swim. Read Jennifer’s blog at: www.self.com
So you're training for a Marathon and find the runs getting longer and longer. You might be experiencing a greater fatigue both during and after the runs. Maybe you 're just sore for days after your long weekend run…even though nothing was hurting on the course.
Or do you just feel a low level of energy the next week. Then from this you might be susceptible to colds, flus, or other simple virus that are attacking your immune system.
All of these symptoms could be from not getting enough antioxidants in your system.
Antioxidants are necessary for athletes as intensive exercise creates high levels of free radicals in your body which can go on to attack your cellular health, internal organs, and can cause chronic inflammation.
From Dr. Keith Scott, medical doctor and keen cyclist, " The body requires higher than normal levels of antioxidants to cope with the vastly increased quantities of free radicals produced during prolonged, strenuous exercise."
He further points out the benefits of more fruits and vegetables, "As a result of exercise-induced free radical overload endurance athletes also need to boost their intake of plant-derived antioxidants. A number of clinical studies have shown that taking a wide range of plant-based antioxidants can help to counter free radical damage in endurance athletes. In addition they improve post event recovery and accelerate muscle repair – especially in older athletes."
Here's five high antioxidant sources that can help your recovery from long runs:
1. Berries. The darker the berry the more antioxidants it will have. Good berries to digest are acai, blueberries, billberries, blackberries, cranberries, raspberries, and strawberries. Our ancient ancestors ate a rich diet of berries. You can put berries in your morning smoothy, have some for desert, or just snack on them all day. Frozen are very good to buy also. Blueberries are the king of the crop for antioxidant value. I had only one cold last year and think daily blueberry consumption was a big reason for this.
2. Kale and Spinach. These two dark green vegetables have the highest antioxidant values in the vegetable kingdom. Both are great juiced, stirfried, or steamed and a favorite of SoCalRunning.com.
3. Green Teas and other Teas. Green tea has been keeping Asian people living long lives for centuries. Start dropping off the coffee consumption which is high in caffeine and acid and begin replacing with teas. White tea, Roobios, and oolong are all high in antioxidants.
4. Dark Grapes. Lots of new research has been coming out on the health benefits of grapes. But this is nothing that the Mediterranean people have not known for thousands of years. Have a whole bunch of grapes one morning for breakfast and notice how you feel all day.
5. Daily MultiVitamins. After my first ultramarathon, a guy in his sixties who had run four! one hundred mile races that year brought me over to his car to make sure I was taking Vitamin C after the race…of course, I had my own supply but you get the point. Really you should taking a multivitamin rich in antioxidants which is easy to find at any health food store.
Coach Gary Smith is a ChiRunning instructor, writer, speaker, and marathon coach. He helps runners of all abilities run softer, easier, and more enjoyably through his YinFitness program. You can visit his website at Http://www.MarathonTraining.TV/ or email him gary@socalrunning.com.
Jennifer Hutchison asks how much protein a triathlete really needs.
How much protein does a triathlete need? Is protein in a sports drink really necessary?
These two questions can spark a firestorm of debate amongst sports nutrition professionals, nutrition savvy athletes and sport nutrition manufacturers that promote products packed with a protein punch. This month I will discuss the third macronutrient that provides balance and protection in an athlete’s diet, protein.
Protein Basics
Dietary protein, like carbohydrate and fat, performs a very important job in an athlete’s diet. Protein’s primary role in the body is to support growth, maintenance and repair of muscle and other body tissues, while also being a backbone for many hormones and enzymes and supporting a healthy immune system. An athlete’s overall health and performance can be closely tied to protein balance. Protein intake that is insufficient can place the athlete at risk for illness and or injury.
Body proteins are constantly being broken down and resynthesized on a daily basis both at rest and during training. Protein, although not a preferred fuel source, can be used to sustain physical activity. Gluconeogenesis is the body process that breaks down protein (think muscle) and converts it to carbohydrate (glucose) to be used as fuel.
Dietary protein’s main purpose should be for the repair and recovery of damage muscle and cells caused by training and racing as opposed to being used as a fuel source. In order to do this athletes must ensure that they are already meeting both their daily calorie and carbohydrate needs which have been addressed in previous articles.
Building Blocks
Protein is synthesized from amino acids (the building blocks of protein). There are 20 different amino acids (AA) that, in various combinations, create the different types of protein. What makes a particular protein source unique is how these AAs are combined.
There are two major categories of AAs: Essential and Nonessential.
Essential AAs cannot be made in the body therefore they must be supplied by the diet.
The essential AAs are Histidine, Isoleucine*, Leucine*, Lysine, Methionine, Phenylalanine, Threonine, Tryptphan and Valine*
Food sources that contain all of the essential AAs are commonly referred to as “complete” proteins. These foods include animal proteins such as meat, fish, dairy products and eggs.
Side note: (BCAA) Branch chain amino acids (denoted with the * above) are essential AAs of interest to many endurance athletes as they are thought to play a role in mental “strength” and delaying fatigue. BCAAs are stored in the muscle and can be used as fuel during long training days and for 70.3 to Ironman races,particularly if carbohydrate intake falls short.
In theory, BCAAs supplementation (in the form of protein containing sports drinks) seems to make sense, but there is very little solid research which confirms a performance benefit. Consuming sports drinks with protein is not harmful. The biggest subjective issue I have encountered with Ironman athletes is taste. Sports drinks containing protein do not taste so swell after a few hours roasting in the heat. If an athlete is not keen on the taste of their sports drink, they most likely will not drink enough, which can be problematic on race day!
So the burning question: is a protein containing sports drink really needed during endurance training? The answer is no. With that said, I do know of many athletes who swear by their carb/protein potion. So as they say “if it ain’t broke, don’t fuss with it”.
Nonessential amino acids are just as important as essential AAs with the difference being these AAs CAN be made by the body and do not have to come from the diet. Nonessential AAs s are Alanine, Arginine, Asparagine, Aspartic acid, Cysteine, Glutamine, Glutamic Acid, Glycine, Proline, Serine and Tyrosine.
Food sources that may be lacking in one or more of the essential AAs is referred to as “incomplete” proteins. All plant sources of protein (beans, legumes, whole grains, vegetables, nuts and seeds) with the exception of soy are considered incomplete.
Athletes that choose to follow a plant based (vegetarian) training diet should include soy products and incorporate variety in selecting beans/ legumes, whole grains and vegetables. Protein needs CAN be met following a vegetarian diet but these athletes have to ensure they compliment their grain choices with their meat alternative choices so that all the AAs are being supplied over the course of the day.
Protein Requirements
In spite of popular belief, endurance athletes can meet their protein needs without tons of dietary supplements.
The keys to meeting protein needs are 1) knowing how much protein to aim for 2) learning more about the protein content of various foods and 3) planning meals … which can be easier said than done!
Athlete protein needs are based on lean body weight (preferred over total body weight), the type of training (strength/power vs. endurance) and phase of training (base/ build/peak/race). Athletes new to physical training, in general will have a slightly higher protein need than those athletes who have more training experience.
The average athlete may only need the recommended 0.8 gm protein per kilogram body weight per day.
However the very nature of preparing for the 70.3 and Ironman distances will most certainly require a bit more to mend a body battered from 12 to 20+ weekly training hours.
The chart below can be used as a guide to estimate daily protein needs based on the daily training volume. It would be fair to say that athletes who have shorter, more intense, workouts which produce some degree of muscle damage (i.e. muscle soreness) may benefit from that next higher level of protein intake.
Daily Training
Grams per pound body weight
Grams per kilogram (kg) body weight
Up to 60 min per day
0.5
1.1
Between 1 to 2 hours
0.6
1.3
Between 2 to 3 hours
0.7
1.5
Greater than 3 hours
0.8
1.8
More is not better Most athletes with a well balanced diet can easily meet their daily protein requirements. It is a common practice for some athletes to over consume protein believing this in turn will help boost lean body mass. The truth is that the body does not store excess dietary protein as muscle. Once dietary protein has fulfilled its role the excess is broken down and goes to be used as fuel, stored as body fat or excreted by the body via urine.
Protein content of various foods
Oils – none
Fruit- minimal
Grains- 3 grams per serving (1 sl bread, ½ c rice or pasta)
Nuts – 5 grams per 1 oz
Milk/Dairy/ Milk Alternative- 5 to 8 grams per serving (8 oz milk, 6 oz yogurt, 1 oz cheese)Cottage Cheese- 14 grams per ½ cup
Beans – 7 to 8 grams per ½ cup
Meat Alternative/ Soy – 16 to 20 grams per ½ c ( tofu, tempeh) 1 Egg – 7 to 9 grams
Meat – 21 to 27 grams per 3 oz cooked (beef, chicken, turkey, fish, pork)
How much is a portion? For most normal size athletes, the inside diameter of your hand and thickness of your palm is your rough guide to a meat portion appropriate for you.
Nutrition tips for meeting daily protein needs:
Include a protein containing food at every meal and every post workout snack.
To optimize the recovery process, target 10-20 grams of protein (along with the carbohydrate source) in post workout snacks.
Breakfast Ideas
· High protein cereal (ex: Kashi Go Lean), low fat dairy/soy (milk, yogurt)
· Scrambled egg white omelet w/ low fat cheese
· Add 1 scoop soy/ whey protein isolate powder to your hot cereal
· Use milk or soymilk instead of water for hot cereal.
Lunch Ideas
· Turkey/ Tuna/ Chicken Wrap, Beans & Rice, Bean Burrito
· Add part skim mozzarella cheese, crumbled tofu or chickpeas to salads
· Eating out? Request double meat on your sandwiches.
Dinner Ideas
· Tofu Stir Fry w/ Brown Rice, All Bean Chili w/ Rice
· Grilled Chicken, Lean Beef, Pork, Baked Fish with Potatoes or Pasta
· Quinoa and Black Beans served with shredded lowfat soy cheese
Snack Ideas
· Low fat Cheese, Cottage Cheese, Low fat Yogurt with fruit
· Chocolate Milk, Smoothie made w/ Soymilk
· Whole Grain Toast/ Muffin with Peanut or Almond butter
Adequate daily protein is crucial for athletes to maintain a strong, healthy and powerful body. Knowing what your daily needs are is one thing, but knowing you are consuming adequate protein on a daily basis is another. Make use of the many good online resources and lists that can be found that identify the quantity of protein contained in various foods and track your daily intake of not only protein but also carbohydrate and fat as previously discussed in the past couple Ironman.com nutrition articles. If all the numbers and calculations leave you with a headache then consider adding a sports dietitian to your personal performance enhancement team. The use of a qualified sports nutrition professional, like that of a skilled endurance coach can help you take the guess work out of your daily and weekly eating plan and allow you to focus on what most Ironman and 70.3 athletes enjoy the most……..train, eat, sleep and race.
Jennifer Hutchison, RD, CSSD is Board Certified as a Specialist in Sports Dietetics, a USA Triathlon Certified Level 3 Elite Coach. As a Registered Dietitian, Jennifer uses her academic training, certifications and “real world” experience to help fuel athletes worldwide. You can direct comments, questions or suggestions for further articles to Jennifer via email to eSportsRD@aol.com or go to www.IronCladCoaching.com . References available upon request.
Without question, the most important area to focus on when beginning a running program is that of safely building a mileage base, or the distance you run per week. It’s essential to start out running in small increments and build on these, no matter how silly or short your distance seems.
Never try to take on too much too soon. Doing so can greatly increase your chances of incurring an overuse injury and may ruin your appetite for running.
In a piece on motivation and success, it’s hard not to feel like you can strap on your running shoes and do 5 miles easily. Although it’s admirable to want to seize the day, remember, slow and steady wins the race. You’ll be running an easy 5 miles soon enough if you train smart.
In building your mileage base, remember the 10 percent rule: Do not increase either your weekly mileage and/or your long-run mileage by more than 10 percent a week. Doing so greatly increases the chance of incurring an injury, thereby delaying or stopping your training altogether. This is one of the biggest mistakes runners make. Don’t do it!
Without a doubt, runners should include supplemental activities such as weight training and cross-training as part of their total fitness program. In particular, incorporating weight training, stretching, and carefully selected cross-training activities in your fitness regimen both reduces the risk of injury and facilitates total-body conditioning.
Nutrition is an essential part of any exercise program. One thing to keep in mind at this point, though, is that nutrition is not just about food; it’s about fluids, too. Runners must be well-hydrated to run effectively. For runs of up to 60 minutes, water is the drink of choice.
It is also important to emphasize healthy foods in your diet and limit fried and high-fat foods. There is much debate now regarding the proper mix of carbohydrates, proteins, and fats.
As a runner, you should focus on carbohydrate sources in your diet, aiming for carbohydrates to make up approximately 65 percent of your total daily calories. Split the remaining 35 percent of calories between proteins and fats.
The recent review of research that pooh-poohed vitamin C for colds isn’t the last word. Some researchers argue that the dosage used in many of the studies reviewed by the Cochrane Collaboration was too low (500 milligrams), and that because you lose a lot of C when you urinate, you need repeated dosing to knock out a cold.
“Taking C early on can help reduce the severity of colds, but it’s not clear why,” says Mary L. Hardy, MD, medical director of the Simms/Mann–University of California, Los Angeles, Center for Integrative Oncology. She recommends taking 500 mg twice a day at the first sign of a cold and continuing for five to seven days. In fact, studies show that among people who are under physical stress (marathonrunners, skiers, and those living in very cold climates) 1,000 mg of C daily cuts the incidence of colds in half.
Getting fit and active through a running training programme is a great way of keeping your body and mind fit and healthy. However, a balanced run training plan also requires a balanced diet, to ensure you have the right energy intake to suit your body's running workouts. Here's the realbuzz introduction to running nutrition, guiding you on the best things to eat if you're looking to build those all-important running energy reserves.
We are all becoming more aware of the physiological and psychological rewards of being physically active, notably through running. If you need to lose weight or want to avoid becoming overweight, then the best way is to increase your physical activity levels, and to reduce your dietary fat intake, which can be achieved by decreasing your intake of starchy and sugary carbohydrates.
Even if you didn’t lose weight, but became fitter, it would help you avoid the many health complications of being overweight and so increase your life quality and expectancy. Furthermore, taking part in regular running exercise or other sports also helps reduce your risk of developing heart disease, diabetes, osteoporosis and certain forms of cancer. And, not forgetting the important role that physical activity plays in your mental well-being.
So, the recommendation that everyone should accumulate 30 minutes or more of physical activity over the course of most days of the week is thoroughly justified. But how do we go about becoming more active? If you’re pretty sedentary at the moment, then what you need to do is to modify your lifestyle to build in more running or other physical activities.
So start by becoming less sedentary, for example decreasing the time you spend watching television, surfing the net or playing computer games. Next try to be more active, take the stairs instead of the lift, park further away from the supermarket, or get off the bus one stop earlier and walk the rest of the way. Then gradually add some sustained exercise to your daily routine, such as brisk walking, cycling or swimming.
Yes, the aim is to be doing at least 30 minutes of continuous exercise five days per week, but gradual is the key, so try three lots of ten minutes to start with, and take it from there. The next question is – how do we fuel these bursts of running and other physical energy?
Dietary considerations for runners
The dietary considerations for fuelling a healthy, active lifestyle can be found in more detail in the following sections, but here are the basics.
As we know, a healthy balanced diet is essential for good health. The key to making our diet healthy and balanced is simply everything in moderation, plus extra carbohydrates if you’re running or exercising.
But why the emphasis on carbohydrates? Well, no matter what type of exercise or running you do, your body will always use some glucose for energy. Glucose is formed from the breakdown of carbohydrates – the sugars and starches in your diet – and is stored as glycogen. However, the body can only store a limited amount of glycogen, so the stores need to be kept topped-up to avoid fatigue. If you don’t eat enough carbohydrates, but continue to exercise you will soon become sluggish and dizzy and your exercise goals will go right out the window!
The more physical activity you do, the more glucose your body uses, the more carbohydrates you need to consume to replenish your stores. Therefore, physically active people need to consume a diet where more than half of it comes from carbohydrate foods. The bulk of your carbohydrate intake should come from the starchy sources such as bread, rice, potatoes and pasta and the remaining from more sugary sources such as sugar, fruit and juices.
However, as most carbohydrate foods, for example pasta or sugars, are eventually broken down into glucose, one type is not necessarily better than the other. But, if you’re running regularly, you need to eat a lot of carbohydrates, and there is only so much bread and pasta you can eat, so this is where sugary snacks and drinks have a useful role to play, both in providing you with energy before you exercise, and in helping you restock your glucose stores after exercise, ready for your next bout of physical activity or your next big run.
Although you need to allow two to three hours after a large meal before exercising, a high carbohydrate snack within 30 minutes of training has several benefits. Eating25-50g of rapidly absorbed carbohydrate just before exercise will not only improve performance, but will also help maintain your blood sugar levels and so prevent you feeling light-headed. There are plenty of portable high carbohydrate snacks to choose from – bagels, honey or jam sandwiches, cereal bars, bananas, watermelon, dried fruit, jelly beans, juice or a sports drink – so find something you fancy.
Running is a popular sport with children and adolescents around the world.
Depending on the age and calibre of the young athlete, training may range from the weekly school Physical Education lesson to structured sessions at a local club or to participation in one of the special training plans on The World Keeps Running.
The goals of training may range from simply having fun, to improving fitness and physique, to developing running skills and preparing for an event.
For the youngest age groups, there should be no special need for any change to diet. The main aims are to minimise the risk of gastrointestinal upset and to avoid problems of dehydration on hot days. It may be best to avoid solid food for two to three hours before training and particularly an event as the combination of exercise and nerves can cause some gastric distress.
Children can often be out in the sun for many hours on sports days, and adults should be vigilant to ensure frequent application of sun cream and to be aware of any child who seems to be having problems. Ample fluid should be available, and children may need to be reminded to take small amounts of drinks at regular intervals.
The physiology of children and adolescents differs from that of adults in several ways. The mechanisms of thermoregulation are less efficient in children, and special attention must be paid to the environment, activity patterns, clothing and hydration to avoid problems of hyperthermia or hypothermia.
The growth spurts during childhood and adolescence require nutritional support in terms of adequate intake of energy, protein and minerals.
Active young people may find it difficult to meet their needs for energy and nutrients when the costs of training and growth are added. Young people may not have developed the nutritional knowledge and time management skills to fit in all the eating occasions required to achieve high energy, nutrient-rich eating.
The rate of obesity in children is still rising, but active youngsters do need a plentiful supply of energy from foods and energy-containing drinks.
Young athletes eating a wide range of foods should not need to use dietary supplements, and athletes and coaches should be aware that these do not provide a short cut to success.
Encourage children to become involved in menu planning for the family meals, and for special needs associated with their training and competition sessions. Encourage positive messages that good eating practices, involving good choices of foods and drinks, are part of the formula for sporting success, and a healthy life.
Children often need snacks to meet their energy needs over the day, and the special needs of recovery from sport. These snacks should involve nutrient-rich choices such as fruit, sandwiches, dried fruit and nuts, flavoured dairy products, and cereals and milk. Some planning is needed to have these choices on hand over the day, and before or after sport.
A runner will typically burn an extra 100 calories for every mile they run. As a result their energy requirements can be high. This article is all about ensuring you have the correct fuel on board for your training, and that you eat at the correct time and in the right proportions.
Getting your running diet right is about more than stocking up on carbohydrates. Our running nutrition tips will ensure that you fuel your body correctly to get the maximum out of your training and racing.
This guide includes tips on timing your meals, snacking strategies, and fuelling while on the go.
Ensure you consume plenty of protein
A runner in heavy training can require almost as much protein as a muscle building strength athlete. The human body is stressed during running training process and need protein to repair itself. Runners who train day after day without rest sustain cumulative muscle damage. Make sure that you eat around 1.5g per kg of bodyweight. This means 70kg runner may need as much as 105g of protein each day.
Include glucose in your diet
After a running training session, try to drink a glucose energy replacement drink within 15 minutes of exercising.It is during this period that the muscles are most receptive to restocking with fuel. A glucose drink is an ideal for this purpose, as it enters the bloodstream and is quickly absorbed. Taking glucose in liquid form is also great because it means you are re-hydrating at the same time.
Consume plenty of complexcarbohydrates
At meal times, concentrate on eating meals containing complex carbohydrates such as bread, pasta, rice and pulses. These release energy into the bloodstream at a slower rate, giving you sustained energy, which will help you avoid the temptation of snacking on rubbish high calorie foods such as biscuits, sweets and chocolate.
Eat during long running sessions
For a longer race or training run refuelling while you run can help keep your energy levels topped up. A simple way of doing this is to carry a couple of energy gels with you. These are small and light and contain concentrated hits of both slow and rapid release energy. Make sure you consume one just before a water station so that you can wash it down with around 250ml of water. This ensures the gel dilutes to the correct consistency so it can be absorbed quickly.
Run or train on a 'full' stomach Runners preparing for endurance events such as a half and full marathon will typically do a long run on a weekend. Frequently they will skip breakfast so as to set out early so that their run does not take too much time out of the day. However, this means the runner will effectively be running on a partially full fuel tank. The answer is to eat breakfast before you set off, but make sure you allow sufficient time for digestion. If you can't stomach breakfast, try a complex carbohydrate drinks instead. Either way, make sure you are fuelled before you run.
Have a balanced diet
Ensure that you eat plenty of fresh fruit and vegetables, and focus on the three primary food groups in the following proportions: 60%complex carbohydrate, 20% protein and 20% fat. This ensures your diet is balanced and you are consuming enough of the right sorts of fuel for your runs.
Eat healthy snacks
When you run regularly, in addition to your generally higher calorie requirements, you will find that the speed at which you burn calories whether you are exercising or not increases. To avoid energy lows throughout the day, keep a selection of healthy snacks to hand such as fruit, fruit smoothies and healthy cereal bars. Avoiding energy lows means you will have more energy for everyday activities and will keep your muscles and liver primed for your next training session.
Include some of your favourite foods For your pre-race or training meals and your fuel supply during a race, experiment with what you enjoy. One of the best pre-race meals is porridge: as it contains ablend of low fat and unprocessed complex carbohydrate. If you don’t enjoy porridge, choose something that you do like instead that gives you similar fuelling benefits. Experiment with different types of drinks and gels to find the ones you do like, and that agree with your stomach.
Don’t overdo health supplements
It is a mistake to think you can substitute good nutritional practice for popping pills in order to meet your dietary requirements. Look to eat a non-processed, whole-food diet, containing as much fresh fruit and veg as possible. Any supplements should be seen as an insurance policy, not a foundation.
Timing of meals is important
It’s not just what you eat that’s important – it’s also when you eat it. Don't eat too close to a run or leave too long a gap between your last meal and your run or this will result in impaired performances. Not refuelling after your run will result in tiredness, slower recovery and subsequent reduced performances. If possible, allow for a two-to-three-hour gap between eating and running. After a run, refuel with a glucose drink following your training session, and consume a more substantial meal containing both complex carbohydrate and protein (for repair) within two hours of finishing.
Consider your specific nutritional running needs Runners' requirements differ from the requirements of less active people. As a runner you need to eat more carbohydrate for fuel, more protein for repair and more food as a whole. Additionally, you need to monitor when you eat so that your fuel tank doesn’t run low and affect your perfromance.
Stick to these nutrition tips and your eating plan will be healthy, balanced and meet the demands of your running.
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The recent review of research that pooh-poohed vitamin C for colds isn’t the last word. Some researchers argue that the dosage used in many of the studies reviewed by the Cochrane Collaboration was too low (500 milligrams), and that because you lose a lot of C when you urinate, you need repeated dosing to knock out a cold..jpg "A balanced diet for runners")
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