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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

Vitamin C Supplement : Vitamin C Sources

Vitamin C is the most widely taken nutritional supplement and is available in a variety of forms, including tablets, drink mixes, crystals in capsules or naked crystals.

Tablet and capsule sizes range from 25 mg to 1500 mg. Vitamin C (as ascorbic acid) crystals are typically available in bottles containing 300 g to 1 kg of powder (a teaspoon of vitamin C crystals equals 5,000 mg).

If you want to go through the natural route.

Natural sources of Vitamin C.

Foods containing vitamin C

Vitamin C is found in a wide variety of fruits and vegetables, including citrus fruits, dark leafy greens, broccoli, tomatoes, potatoes, liver products, and oysters.

Daily Food For Runners & Athletes

Because carbohydrates are the primary fuel source for active muscles, athletes need to consume them on a daily basis.

Carbohydrate-rich foods include: –

  1. Fruits
  2. vegetables (potatoes and beans),
  3. Grains,
  4. Breads,
  5. cereals and some dairy products (milk and yogurt).

In general, the best diet for an athlete is one that contains a variety of foods from each of the major food groups—this will help ensure that your diet is made up of nutrient-rich foods.

Approximately 55-60% of total calories should come from carbohydrates. Athletes need to consume carbohydrates before, during and after exercise to provide fuel for the body and support overall health.