Eat to Run

If you consider yourself a dedicated runner, then you may want to take a second look at the amount of calories you consume per day. Serious runners need to eat…lots. The sad truth is that most runners simply don’t eat enough causing fatigue and serious physical problems.

While most people may be avoiding carbohydrates, as a runner you need to eat lots of complex carbohydrates. Why? As you run, you will use these carbohydrates as a form of energy. In addition, lean red meat; fish; poultry; dairy products; bananas; and sports drinks should all be a large part of your diet.
If you find yourself crashing during any kind of a workout, you are probably not eating enough food. Runners need to consume a large amount of calories per day in order to train properly. This means eating at least three meals a day and it can mean eating six to seven small meals per day.

Of course, it is also crucial to eat foods that are low in sugar, fat, and salt, so a bit of careful planning is necessary. Once you know how many calories per day you should consume (consult a BMI calculator), then you can start picking and choosing healthy meals to snack on.

As a runner, it is never a good idea to skip a meal. It is an even worse idea to replace a meal with a long run. While you may feel light on your feet at first, you can bet that lack of proper nutrients will cause you to stop your run short.

Taking the time to care for your body includes eating well. If you can master the types of foods that you should be eating early in the running game, then you will find that adding miles is easy to do. Your body needs lots of fuel to function efficient – make sure to feed that body properly!

How Much Water Do Runners Need?

While it’s no secret that athletes need to keep hydrated, make sure that you aren’t drinking too much water. Is it possible to drink too much water? In fact, it is. Overhydration can be just as serious as dehydration. In fact, too much water can be deadly.

Hyponatraemia is the direct cause of too much fluid in the system. When you consume too much water, your body simply cannot handle it. In fact, hyponatraemia was the precise cause of the only two deaths ever to occur during the Boston Marathon.

So, how much water should the average runner drink? Do you really need eight glasses of water per day? For some reason the magical number “eight” has seeped into our societal subconscious, while the truth is that this number is based upon very little factual information.

Instead, listen to your body. If you feel that you are thirsty, then go ahead and have some water. However, it isn’t wise to force your body into drinking too much water. Think logically – if the weather is hot and you are going to run a long distance, then make sure to bring water with you.

Also, many experts recommend drinks filled with electrolytes. These drinks contain a small amount of sodium, which can help prevent overhydration. Lastly, make sure to drink water after a workout. The largest amount of water that you will need during the day is most likely to come after your run.

Remember to push that eight glasses per day myth out of your head. Instead, simply pay attention to your body. The human body is intelligent, which means that it will tell you when you need to hydrate. Is it important to hydrate? Yes. Can you overhydrate? You bet. Stay on the safe side of things, and choose to drink the amount of water that is appropriate for your body.

Need a runner belt for water supply while running? Check out this runner belt then.

Dark Chocolate for Runners?

It’s every runner’s dream – a prescription for a healthy diet that includes dark chocolate. Far more than a simple dream, dark chocolate is actually great for a runner’s diet. While this sweet shouldn’t be consumed in excess, it does offer some amazing nutritional benefits.
 
Dark chocolate is full of antioxidants. These antioxidants can actually help lower blood pressure, and they may even help with some types of inflammation. But, before you get too excited, you should know that not all types of chocolate are created equal.

The kind of dark chocolate that will help your body is also the kind that is very low in sugar. You can determine a truly dark piece of chocolate by the amount of cocoa that is inside of it. Chocolate that contains a lot of cocoa is also chocolate that tends to be low on the sugary side of things.

If you can’t stomach truly dark chocolate, consider using this power food as a type of dipping sauce. You can melt dark chocolate quite easily (be careful not to burn it), and proceed to dip (hopefully healthy) items into it.

So, there you have it – chocolate is good for you. Well, kind of. Just remember to keep that chocolate dark; look at the cocoa content; and skip the chocolate that is high in sugar. While your favourite candy bar may not make the list of “acceptable chocolate,” you can probably come up with some great dark chocolate treats all on your own.

Keep those running bodies strong with foods that benefit your body. If you keep your chocolate intake to a minimum, then you can indulge in this sweet at least once per week. The next time you have a sweet tooth, skip those sugary snacks and head for that dark chocolate.

How to Start Running

Each spring, hundreds of runners hit the streets in search of a stronger body. For new runners, heading out for the first time can be exhausting. If you are curious about running, there are a few tried and true tricks that will help you get those feet on the ground in record time.

First, you should know that it usually takes about eight weeks in order to build up a full running tolerance. During these eight weeks, a careful program of walking and running will help you to obtain that final running goal. Before you begin this plan, make sure to consult with your doctor…just in case you have any medical conditions that may require extra precautions.

A basic beginner running program begins with week number one. During the first week, you will have to alternate between walking and running. Start by walking for six minutes, then jog for one minute. The goal is to complete this routine at least three times per day during week number one.

Week number two follows the same suit, only this time decrease your walking time to five minutes, and jog for two minutes. Again, week three begins with walking…this time for only three minutes. Keep decreasing your walking time while increasing your running time. Eventually, when you hit week six, you will be running all the time.

This is the easiest way to begin a running routine. Of course, if you feel you need to slow down this program, then this is something that you will have to decide for yourself. It is also important to purchase a proper pair of running shoes that fit your feet perfectly. To do this, head to a specialty running store, and ask to be fitted for a pair of running shoes.

Soon enough, you will be joining all those other runners that can’t wait for spring to roll around. Chances are that you’ll find yourself addicted to the sport of running in no time.

Which running shoe am I currently using? I just switched to the Nike Moto 6 Running Shoe and really love it. Very comfy and solid no matter the weather.

Protein Powder Side Effects?

That small dose of powder that you throw into your favourite shake may seem harmless, but there are lots of protein powder side effects to think about. This is not to say that protein powder doesn’t have its place, but it never hurts to know about both the pros and cons of this ingredient.

For the most part, the side effects of protein powder only occur when this ingredient is used improperly. Realistically, you shouldn’t be ingesting more than 40 grams of protein per meal. In addition, you should never live solely off of protein powder shakes.

Thus, if you skip food altogether, you might be asking for lots of different side effects. Some of these side effects include an upset stomach, kidney stones, and overproduction of acid inside of your stomach. However, if you add protein shakes to a healthy, balanced, diet, you probably won’t experience any side effects.
Aside from those that suffer side effects as a result of improper use, some people may be intolerant of protein powder. Lactose intolerance will often cause discomfort while using protein powder. If you are lactose intolerant, make sure to purchase whey protein isolate.

Isolate does not contain as much lactose as regular protein powder, so this is the best choice for those with lactose issues. If you keep the aforementioned things in mind while you mix those shakes, you shouldn’t be faced with any kind of serious protein problem.

Now that you know about the possible side effects of protein powder, you can decide if this ingredient is something that you want to use. In most cases, protein is relatively harmless, since it is something that they body needs anyway. Still, knowing as much as you can about protein powder is important.

We recommend Whey Protein and Soy Protein for your Protein needs.

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