Fuel Your Body with Proper Nutrition

Eat right and you'll run and walk better. It's that simple. Your body functions best, and you perform better, when your diet includes the right kinds of foods in the right amounts at the right times. The following information will enable you to put together your ideal diet, one that will help you achieve yourideal body weight, and get the most out of your running and walking. You'll learn the basics of good sportsnutrition. Finally, you'll learn how to hydrate and fuel your body before, during and after your workouts. We'll start with information about the right kinds of foods. Ready? Here goes!

There are four substances that the body requires in large quantities in order to function properly. These four substances are: Carbohydrates, fats, proteins and water. These are called the primary nutrients.

Carbohydrates for Running and Athletic Walking

Why are carbohydrates so important? Here's the easy one-word answer: Energy! Carbs, as they're affectionately called, provide a steady stream of energy. So why not just pig out on carbs? Bad idea. Thebody can store energy from carbs, but only in small amounts (think of a storage unit versus a warehouse). These small amounts are used up quickly during exercise. After a quick jolt, you're running on empty. Andyou can't overload that storage unit either because the body punishes you by turning the excess carbs to fat! The trick is to store energy by eating carbs on a continuous basis. Experienced runners eat the right carbs in the right amounts at the right times! Carbohydrates are also known as sugars. Experts recommend that your diet consist of 50 to 70% carbohydrates. The standard unit for the energy your body uses is the calorie. Each gram of carbohydrate provides 4 calories. Got all that? Be ready for a pop quiz at any time! Now to

continue - carbohydrates are either simple or complex.

Simple carbohydrates

Simple carbohydrates are the most basic form of sugar. Examples of foods containing simple carbohydrates are candy, fruit and sodas. These foods can provide a quick "shot" of energy-but it's only temporary. For this reason, you should keep those simple carbohydrate snacks, like grandma's homemade fudge, to a minimum. But feel free to enjoy a treat now and then, especially after a good long run or walk.

Complex carbohydrates

Complex carbohydrates provide energy on a more consistent, long-term basis. That's why experts recommend that the majority of the calories you get from carbohydrates be in the form of complex carbohydrates. Foods that are high in complex carbohydrates include cereals, pasta, breads, rice, andpotatoes and vegetables. It's important that you maintain a diet high in complex

carbohydrates to support your training program.

Fats for Running and Athletic Walking

Fats, in general, get a bum rap. There's a lot of confusion about how much fat is healthy in your diet andthe type of fat you should be eating. So here's the scoop-your body needs fat. The problem is that fat is strongly linked to heart disease and other medical problems. More scoop-not all fats are created equal. They're all okay in limited amounts, but some are more okay than others. Fats are classified as (1) saturated, (2) poly-unsaturated and (3) mono-unsaturated.

Saturated Fats

Saturated fats are easy to spot because they remain solid at room temperature. Common examples include lard, butter and cheese. These fats are required by the body in small amounts

and should be a small part of your overall fat intake.

Poly-unsaturated Fats

These fats stay semi-solid at room temperature. Many margarine and butter alternatives are made withpoly-unsaturated fats.

Mono-unsaturated fat

Mono-unsaturated fats are liquid at room temperature. Examples include olive oil and most other natural oils. Some foods containing mono-unsaturated fats have been "hydrogenated." Don't ask what that means but it's not good. Just avoid them! Recent studies have shown that diets with a higher proportion of mono-unsaturates seem to reduce risk of heart disease. As a result, you should obtain 20 to 30% of your daily calories from fats-with more from mono-unsaturated than from the other two. All excess fat in your diet is stored in your body as..? You guessed it - fat!

Protein for Running and Athletic Walking

As you exercise and eat right, you'll feel your body getting stronger. Why? Because of the protein you eat. Protein builds strength in your muscles and tendons, and helps them stay healthy. It also provides energy-4 calories per gram. Meats, eggs, beans and nuts are common examples of foods that contain significant amounts of protein. Experts agree that runners need 10 to 20% of their daily calories from protein. However, most people eat two to three times their protein requirement each day! So many burgers, so little time!

Basic Training Nutrition Guidelines

Pre-training:
Consume 25-50g carbs 1-2 hours before exercise. Try an energy bar, bowl of cereal, bagel, fruit...your usual diet. Drink 8-16 oz. of water or combine with the above in a carbohydrate drink.

During training:

Consume 25g carbs for every 45 minutes of exercise. Go for a gel pack. They typically contain 25-30 grams and are easy to digest. Drink 4-8 oz. water or diluted sports drink for every 15 minutes of exercise.

Post-training:
Consume 25-50g carbs immediately after exercise. This can be a combination of food and drink. Of course, you will need to re-hydrate with water while eating an energy bar, bagel, or some form of carbohydrate. Or, you can drink 25-50 grams of carbohydrates in a sports drink if you have a hard time eating right after a workout. Begin drinking 16 oz. of water for every pound lost during exercise. Continue to drink water throughout the day. Consume another 25-50g carbs 30 minutes after exercise. Consume 50-100g carbs and 20-40g protein 1 hour after exercise. This is a good time to eat a well balanced, sit-down meal. Soup and a sandwich, salads, whatever suits your tastes. Chicken and tuna are great sources of protein. Consume 50-100g carbs per hour and 20-40g protein every 2 hours. Continue to do this for 6 hours after your run. You will find that by following this routine, especially on your long run days, you'll feel refreshed rather than exhausted after yourworkout.