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TRAINING GUIDE

Nutrition for

Runners

Follow these winning strategies to help you eat and

drink your way to a peak performance

R

unning requires a mindful approach to food, since everything we drink

and eat has a direct impact on our performance and even our enjoyment of the sport: It’s hard to love being a runner when you’re bonking.

So we compiled the best advice on how to fuel your runs—including

the finest energy sources, smartest hydration strategies, ideal timing

techniques, and weight-loss tips. Whether you’re looking to uncork your performance potential or to shed those final five pounds, you’ll find answers here.

Fuel Rules

Running keeps you fit. But

to lose weight and run your

best, focus on what you eat

1 EAT REAL FOOD

Convenience foods have their place: Energy

chews during a run or a bottled smoothie

afterward provide fast, nutritious fuel. But the

bulk of a runner’s diet should consist of whole

foods. Fish, chicken, vegetables, whole grains,

nuts, low-fat dairy, fruit—these healthy staples

provide more nutritional value than highly

processed options. Plus, preparing meals from

real-food sources gives you more control over

your sodium, fat, and calorie intake.

2 CHOOSE QUALITY CARBS

Because they fuel workouts and nourish

spent muscles, carbs should be the backbone of

a runner’s diet. But some carbs deliver greater

value than others. Make most of your carbs whole

grains, fruits, and vegetables. And remember:

The less processing a plant receives, the more

nutritious it is (think potatoes, not potato chips).

3 WRITE IT DOWN

Write down everything you eat and drink for

several days to evaluate your eating habits. Are

you snacking more than you realize? Reaching for

sweets too often? Keep a ledger to identify areas

where there’s room for improvement.

4 INDULGE ON OCCASION

Allow yourself the occasional dessert or

cocktail to satisfy cravings and keep those urges

from becoming binges. Just...