Tag Archives: Carbs

Healthy Fats For Runners

Most articles I have read on fat intake claim that at least 20-35 percent of a runner’s diet should come from healthy fats.

During running, muscles rely on fats for energy after the all the carbs have been depleted. The difference between the elite runners and the casual runners is elite runners are good at utilising their fat stores as energy source.

When it comes to fats, their are good fats and bad fats.

Examples of Bad fats for runners

Saturated fats are bad fats, they are fats mainly found in animal products such as meat, dairy, eggs and seafood, which have been shown to contribute to health problems.

Example of good fats for runners

Cold-water fatty fish, canola and soybean oil, walnuts, flaxseeds and tofu are good sources of omega-3 fats, which have been linked to disease prevention.

Amounts of fats to consume

Remember at least 20-35 percent of a runner’s diet should come from healthy fats.

Marathon Nutrition Tips By Deena Kastor

I just found this marathon nutrition tips by Marathoner Deena Kastor.

It’s a good idea to know which foods provide the biggest carbohydrate bang per serving, but you don’t necessarily have to approach each meal with a fork and a calculator. Marathoner Deena Kastor, who won bronze at the 2004 Olympics, believes that once you understand how your body processes different carbohydrates — that is, which foods provide lasting energy for you — you can approach your meals with an intuitive sense of what you need.

“I focus on adding another heaping spoonful of pasta or a few more potatoes,” she says. “Before the Athens marathon, I also ate a lot of dense fruits with high sugar content: pears, bananas, grapes. They replaced a lot of electrolytes and minerals I knew I was sweating out.”

Read original article calculating carbs for endurance athletes