How to Follow a Runner's Diet
Watch more Running Training videos: http://www.howcast.com/guides/548-Running-Training Subscribe to Howcast's YouTube Channel - http://howc.st/uLaHRS Follow this runner's diet for better health and peak performance. Howcast uploads the highest quality how-to videos daily! Be sure to check out our playlists for guides that interest you: http://howc.st/ytmainplaylists Subscribe to Howcast's other YouTube Channels: Howcast Health Channel - http://howc.st/HOE3aY Howcast Video Games Channel - http://howc.st/tYKKrk Howcast Tech Channel - http://howc.st/rx9FwR Howcast Food Channel - http://howc.st/umBoJX Howcast Arts & Recreation Channel - http://howc.st/vmB86i Howcast Sports & Fitness Channel - http://howc.st/vKjUjm Howcast Personal Care & Style Channel - http://howc.st/vbbNt3 Howcast empowers people with engaging, useful how-to information wherever, whenever they need to know how. Emphasizing high-quality instructional videos, Howcast brings you experts who provide accurate information in easy-to-follow tutorials on everything from makeup, hairstyling, nail art design, and soccer to parkour, skateboarding, dancing, kissing, and much, much more. Step 1: Divide your calories Get 50 to 60 percent of your calories from carbohydrates, 20 to 25 percent from fat, and 15 to 25 percent from protein. If you eat 1,800 calories a day, 900 to 1,000 would come from carbs, which include fruits, vegetables, and grains; about 400 would come from fat, preferably good fats like nuts and olive oil; and another 400 or so would come from protein, such as beef, chicken, or fish. Tip Going below 25 percent fat may increase your risk of injury. Step 2: Choose the right foods Eat mainly complex carbohydrates, which means vegetables, fruits, and whole grains. Stick with lean protein, like chicken and fish, and unsaturated fats, like those in nuts and olive oil. Step 3: Time your eating Eat most of your daily carbohydrate calories an hour or two before running, to provide fuel for your run, and within two hours of finishing, to replenish your energy stores. Pick ones that are rich in fiber and have high water content, like spinach and grapefruit. Step 4: Stay within your range If you're trying to lose weight, don't eat more calories than you are burning, or you'll gain weight no matter how much you're running. Tip Multiply your weight by 13 for the calories you need to maintain your current weight. You burn about 100 calories for every mile you run. Step 5: Stay hydrated Drink water an hour or two before you run. If you're planning to run for more than an hour, have a sports drink instead of water. It will help replace the electrolytes your body loses during a long run and the sodium will help you retain water. Tip To determine how much water you need to drink before a run, weigh yourself naked, get dressed and go for a hard run, and reweigh yourself in the buff. For every pound of weight you dropped in sweat, you need to take in 16 ounces of liquid. Step 6: Don't carbo-load Forget the old advice about severely limiting your carbs several days before a long-distance race and then gorging on them right before it. Recent research advises eating normally until three days before the big race, then increasing to a 70-percent carb diet up to and including the morning of a long run. Did You Know? Contrary to popular belief, runners have fewer knee problems and musculoskeletal pain in their later years than nonrunners, according to a study.