Whole Foods Eat mostly whole foods with minimal processing. Supplements cannot replace the benefits of whole foods, which provide hundreds of natural ingredients in an ideal mix.
Hydrate, Hydrate, Hydrate
Lack of thirst means you are not properly hydrated. A good indication of proper hydration is having pale yellow color urine. Hydrate before, during, and after physical activity. The proper way to hydrate is drinking less fluid more frequently. The key is not to overload your system.
When to Eat
Fuel your body 2-3 hours before physical activity to supply your muscles with energy and delay fatigue. Focus on carbohydrates, with moderate protein and low fat. Have a sports drink if you’re planning a run lasting an hour or longer. Replenish muscle energy stores by choosing carbohydrate- rich foods within 30 minutes after a run and again within 2 hours. Recovery meals and snacks should be high in carbohydrates, moderate in protein and more liberal in fat (good fat that is).
Sports Drinks vs. Energy Drinks
As runners we all know about Gatorade and why we drink it (for energy and electrolytes to keep us hydrated). Caffeine is a stimulant, not a source of energy. If you’re used to your cup of coffee in the morning it’s fine but keep in mind if you are saving that coffee or energy drink for race day and you’re not accustomed to having it you may find yourself jittery or even running to the nearest porta potty.
Get Some Sleep Dude!
Endurance athletes need adequate rest so your body can recover.
So You Want To Lose Some Weight
Changes to body composition do not occur quickly. Rapid fluctuations reflect changes in fluid balance. Gradual weight loss or weight gain, about ½- 2lbs per week is ideal.
Don’t Skip It
Breakfast, yes still the most important meal of the day. Eat within an hour of waking up to stoke your metabolism and give you the energy you need to have a productive day.
Calories = Energy
Pre-plan all your meals and snacks so fuel options are available when needed. Aim to eat every 3 to 4 hours and always have a drink available, and I don’t mean PBR or gin-and-tonics.
C.P.F. is a Team That’s Carbohydrates, Protein, and Fat as well as vitamins, minerals, and water are all necessary to optimize performance and overall health. Your plate should be mostly carbohydrates/ whole grains vegetables and fruit (up to 75% depending on how much you run) with a small of fat and even a smaller portion of protein.
Balance Follow a balanced diet with whole grains, fruits, vegetables, nuts, seeds, and plenty of fluids is ideal. And if you are a carnivore and like to indulge in eating animal carcass, then remember lean meats and low-fat dairy foods.
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