A Guide To Diet and Nutrition for Runners

Following a good diet is essential for any athlete. But, the definition of a “good diet” differs based on what activity you choose and how often you do it. Running is no exception to this.

There are several schools of thought as to which diet is best for runners. The diet you choose will have a lot to do with your goals, too. Long distance runners such as those who run marathons and ultra marathons have a need for a higher amount of carbohydrates than a runner who only goes short distances.

So when deciding on what type of diet you should eat, you need to keep in mind your level of activity and your overall goals. Failure to eat enough calories can actually result in injury and cause you to not perform your best. Here are some guidelines.

The Importance of Carbohydrates

Carbohydrates are very important for runners, especially for those who regularly run long distances. The body converts carbohydrates into glycogen which is stored in the muscles and used for fuel during activity. But after a while, those glycogen stores get depleted.

That is why it is important for runners to eat a good amount of carbohydrates. When running long distances, it is also a good idea to take along something that is high in simple carbohydrates, such as sports drinks and gels. Once the glycogen in your body is depleted, you will need to replace it with extra carbs.

Maintaining Electrolyte Balance

Runners sweat a lot. When this happens, valuable minerals are lost, namely potassium. The term “electrolytes” refers to the balance in your body between sodium and potassium. A deficiency in potassium can result in problems such as muscle cramping, which can affect your running.

It is important to replace these electrolytes while running. Sports drink is an essential product to have on hand. Drink a bottle about an hour before each run and try to sip on it while running. It also makes a great after run drink. The sooner you replace lost carbohydrates and electrolytes, the easier it will be for your body to recover quickly from your run. Sports gels are also a good alternative to sports drink, just make sure you drink water with it.

Adequate Fluid Intake

Dehydration can be a big problem for runners, especially when running in hotter temperatures. Not drinking enough water throughout the day and during a long run can be dangerous. Dehydration is a serious condition and one that can land you in the hospital. To prevent it, drink water throughout the day and before and during your runs. You may also want to consume some sports drink to help replace electrolytes.

Find What Works

After you run for a while, you will start to understand what works for you. People develop their own pre run and post run rituals. They also find that they crave certain foods that they need, such as bread and pasta.

The important thing to do is listen to your body. Follow these guidelines but also remember to adapt them to your own needs and lifestyle. When you do this, you will find that you feel much stronger and have a lot more energy.

Gray Rollins is a writer for TheRunnersGuide.com - a great resource for distance runners. Be sure to visit us to learn about diets for runners and also for a marathon training guide.

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A Low Cholesterol Low Fat Diet: Healthful Eating Does Not Mean Compromising On Flavor

A low cholesterol low fat diet is a heart-friendly eating plan that does not necessarily translate into boring, low-taste meals. With a little imagination, you can enjoy wholesome and satisfying foods.

Using creative substitution, you can prepare meals that do not compromise health. A low sodium low cholesterol diet is possible. How?

Many recipes call for more salt than is needed and a first step is cutting down and eliminating unnecessary amounts of it. Do you sprinkle salt into water before dropping in pasta or vegetables? Stop.

When you do eat fats, use unsaturated fats because unsaturated fats help to lower cholesterol levels. Instead of dropping in butter on pasta, substitute olive oil. Use sesame oil for a stir-fry.
A low cholesterol low fat diet can be achieved by incorporating nuts and seeds into dishes instead of using cholesterol-laden meat. You can make a rich and satisfying spaghetti sauce using garlic, onions, fresh basil and oregano, and chopped toasted unsalted sunflower seeds in place of hamburger.

Marinating salmon in lemon juice, fresh basil, and garlic, then broiling instead of frying it, is another idea when embarking on a low sodium low cholesterol diet. Substances contained in fish are believed beneficial to the heart and eating fatty fish twice a week is a good protective measure.

Firm tofu can be marinated in a mixture of wine vinegar, herbs, and garlic, then cut into strips and included in a stir-fry. Alternatively, you can coat strips with honey bar-be-que sauce and bake in the oven, as a low cholesterol low fat diet choice.

Do you love lasagna? This family favorite can still be enjoyed when you use low-fat cheeses and texturized vegetable protein (instead of hamburger), incorporating spinach and lots of garlic and herbs.

Using salt-free spice blends for flavoring foods and eating more fruits and vegetables can go a long way when undertaking a low sodium low cholesterol diet. Avoid processed foods because they contain high levels of salt and saturated fats.

If you love pancakes, why not substitute freshly ground Kamut or whole grains for white flour, use canola oil and egg white (to cut out the undesirable fat and cholesterol), add in chopped cinnamon, walnuts, oats, and fresh fruit (blueberries or raspberries). You can make a homemade syrup of fruit sauce. Pancakes can be a delicious part of a low cholesterol low fat diet.

Quick List Of Cholesterol Lowering Foods

HoneyBlueberriesCinnamonApplesCarrotsGarlicGreen teaSoyAlmondsWalnutsOatsBarleyFlaxseedOlive, canola, soybean, flaxseed oilFish (salmon, herring, mackerel, sardines)

Omega-3 fatty acids are known to increase HDL (good cholesterol), decrease triglycerides, prevent irregular heartbeats, and prevent blood clot formation. Walnuts, butternuts, flaxseed, soybeans, and fatty fish all contain high amounts of omega-3 fatty acids and can be excellent choices as part of a low sodium low cholesterol diet.

Adding a supplement containing clinically tested plant compounds can also help in lowering and balancing cholesterol levels. Natural substances are safer than statin drugs and, for people who are on a low cholesterol low fat diet, can make a significant difference to cholesterol levels.

What Substances Do Supplements Contain?

Policosanol: This substance has been shown to have a significant impact by decreasing total cholesterol and low-density lipoprotein (LDL) and increasing high-density lipoprotein (HDL).
Oryzanol Rice Bran Oil: Substances in this oil reduce total cholesterol and triglycerides.
D-Limonene: A compound in orange peel oil that reduces cholesterol and dissolves gallstones.
Selenium: This mineral is used in a preventive manner for atherosclerosis and stroke.
Green Tea Extract: This extract helps in processes that lower high concentrations of LDL.
Other ingredients may include: vitamin E oil, lecithin oil, chromium, inositol, beta-sitosterol, and pumpkin seed oil.

If you are undertaking a low sodium low cholesterol diet, speaking with a registered dietician or nutritionist will prove helpful in meal-planning strategies.

You can master the task of eating better. Equipped with the right knowledge, adopting a low cholesterol low fat diet is not only workable but possible.

Athlyn Green is an avid health enthusiast with an interest in natural remedies for treatment of health disorders. She has contributed to Low Sodium Low Cholesterol Diet, a section of http://www.healthy-cholesterol-guide.com dedicated to natural treatments for high cholesterol and heart disease prevention.
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Diet Tips to Add More Fruit Into Your Daily Life

You’ve been told your whole life to eat your fruits. Everyone from your mother to your doctor has preached to you the benefits of adding fruit to your diet. You’ll grow up to be strong and healthy by eating your fruits. Don’t you want to be strong and healthy like a grown up?

Now that you’re all grown up, you realize that all those people were right about fruit. It does have its benefits. Fruit is packed with vitamins and fiber much like vegetables, but comes in a wide variety of sweeter, tastier flavors.

Adding fruit to your diet is an excellent thing to do, but it isn’t always the easiest thing to do with our busy lives. Who has the time anymore? Here are tips to help you add some fruit into your diet and improve your overall health with fruit.

Quick Tips for Buying, Preparing Fruit

• Store a bowl of fresh fruit on the table, counter, or in the refrigerator.
• Cut-up some pieces of fruit and refrigerate it for later.
• Buy fresh fruits in season when they are at their peak in flavor and less expensive.
• Purchase fresh fruits and ones that are dried, frozen, or canned in water or juice, so that you always have it available in your home.

Picking the Best Fruit

• Stick with whole or cut-up fruit rather than juice for a source of fiber.
• Select fruits with more potassium. Bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice are all wonderful sources of potassium.
• When buying canned fruits, make sure it is canned in 100% fruit juice or water rather then syrup.
• Vary your which fruit you pick so that you get a wide variety of nutrients.

Try these tips out if you don’t like fruit plain

• A lot of fruits taste good with a dip or dressing added. Use a low-fat yogurt or pudding as a dip for strawberries or melons.
• Create a fruit smoothie by blending fat-free or low-fat milk or yogurt with fresh or frozen fruit. Bananas, peaches, strawberries, or other berries are popular choices.
• Use applesauce as a fat-free substitute instead of oil when baking cakes.
• Mix up different textures of fruits. Apples are crunchy, bananas are smooth and creamy, and oranges are juicy. You don’t need to stick with one kind of fruit.
• For a fresh fruit salad, mix up apples, bananas, or pears with acidic fruits like oranges, pineapple, or lemon juice.

Snack Time

• Fruit that is cut-up makes a wonderful snack. You can cut them yourself or buy pre-cut packages of fruit pieces. Try buying whole fresh berries or grapes.
• Dried fruits can make a healthy yet tasty snack. They are easy store for extended periods of time and fit well in your purse or backpack.
• Peanut butter spread out on apple slices makes a good mid-afternoon snack. You could also top frozen yogurt with some berries or slices of kiwi fruit, too.
• 100% frozen juice bars make healthy alternatives to high-fat snacks or ice cream.

The Fruit Company offers handpicked and pre-sorted fruit harvested right from the orchards, reserving only the largest, freshest, and unblemished fruit for your gifts. The Fruit Company offers a selection of products consists of Fruit Baskets, Gift Towers, Fresh Fruit, Premium Fruit Gifts, Cheesecake, and our Monthly Fruit Clubs.

Visit them at www.fruitcompany.com.

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Low Fat High Flavor Diet Tips

So, you've decided you want to lower the fat in your meals, for better health, but you don't want to eat cardboard? If you like to cook flavorful foods, this article will give you some healthy tips on lowering fat and keeping the flavor. If you don't know where your stove is, I'll be writing articles on low-fat prepared foods and eating out in a couple weeks. You don't have to give up tasty food to be healthy. Most families only need to make minor adjustments to make great tasting foods far more healthy.

Adjust Meal Recipes: If you have favorite recipes passed down from past generations, chances are, the methods grandma used will please your palate just before they cause a stroke. I prepared my grandmother's apple dumpling recipe for Christmas last year. Being diabetic, I shouldn't have been in the same house while it was cooking. It was loaded with butter and sugar. By using light margarine, sweet apples and 1/3 the sugar, the recipe keeps the flavor but becomes something far less harmful. This is the kind of thing we can do with most recipes. Replace butter with a butter-tasting healthy spread. In some pastries (like cake) oil can be replaced with an equal amount of applesauce to retain the moisture and enhance the flavor. You could go through all your recipes and just replace all cooking oils with canola oil to dramatically change the health value.

More Cluck And Less Moo In Menu: While you're paging through the recipe book, look for menu items that call for ground beef or pork and replace them with ground chicken or turkey breast. Tonight, I'm making chili with shredded chicken breast instead of beef. It's just as flavorful and much better for us. Italian marinara sauces for spaghetti and lasagna are very good with chicken breast instead of beef. Ever had turkey enchiladas? Yum! For stew, hamburgers and meatloaf, you can add a little Kitchen Bouquet to get a more beefy color and flavor out of chicken. If you must have pizza (as I must), make it out of sour dough French bread and use vegetable or chicken marinara, low fat mozzarella cheese and low fat salami. It's very tasty, with 1/3 the fat of regular pizza...and kids love it. In your menu planning, add more chicken dishes and fewer beef, lamb or pork. You can still have your old favorites...just less often.

Shallow Frying Foods: Some say not to fry...I say, why not? Just don't deep-fry. With the skin on, a chicken will fry nicely without adding any more fat than a little spritz on the pan. By the way, if you're concerned about those aerosol oils, just get a vegetable spritzer in the cooking utensils area, fill it with canola oil and use it to spritz your pans. Stir-frying has become my favorite Spring-Summer-Fall cooking method (Winter is soup season). With both stir-frying and homemade soups, a tiny amount of meat goes a long way in a mountain of vegetables. This eliminates most of the fat. Add flavor by using lots of garlic, ginger, and aromatic herbs, like fennel and basil.

Oils-A Slippery Issue: If you're like me, you have trouble keeping up with which oils are good and which are bad. I've finally settled on two...Canola Oil For cooking, Omega 3 fish oils for supplementation. I haven't tried the new dressings and cooking oils with Omega 3's in them. Can't get past the price! For lower fat intake, it's easier to just reduce the amounts you use than to become an expert in fatty acids. On the subject of oils...there are so many good fat-free dressings and sauces now, there should be no sacrifice in flavor for salads and sandwiches.

Plan Snacks: What makes snacks so tempting is you can just grab them and eat. So, replace pastry snacks with fruit, replace chips with crackers, Use low fat microwave popcorn. Plan ahead and bake pita bread or tortillas with spices and flavorings to replace chips. Salsa is already low fat. Make sugar-free instant pudding or gelatin and keep it on hand instead of ice cream. A good substitute I use for dip is low fat, chunky Bleu cheese salad dressing. Mmmmm!*I hope I've given you some good ideas on how to reduce the fat in your diet without reducing the flavor. Now that I've finished this article I'm gonna go fix something to eat. Hungry?

Glen Williams is Webmaster for http://www.e-health-fitness.com, founder and CEO of EHF, Inc. He has done extensive research on personal and family health and fitness issues and has been helping and advising people on health since 1987. You can comment on his articles at Health And Fitness Forums.

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