Every Day Eats

As a runner, how much carbohydrate do I really need in my diet? Your carb needs are quite different than those of your sedentary pals. If you're running about 40 kilometres a week, aim for at least 4.5 grams of carbohydrate every day for each kilogram of body weight. That's about 340 grams of carbs for a 75kg runner (non-runners need just 250 grams a day). If you're running higher mileage, increase this to three to seven grams of carbs for each kilogram you weigh. An easy way to make sure you're getting enough carbohydrate is to think of your plate as a clock. Fill 35 to 45 minutes with wholesome carbs, such as fruits, vegetables and whole grains. Fill the remaining 15 to 25 minutes with lean protein and healthy fats, such as nuts, olive oil and salmon. Do I have to eat before my early morning run? If you're running for less than 60 minutes, you can skip the pre-workout meal. An hour or more, though, and you'll want to fuel up beforehand. Why? Because runs lasting more than 60 minutes tap into your glycogen stores, which are often low in the morning. If you don't eat, you may run out of energy before you finish your run. Research also shows that eating carbs can boost your running speed and improve sprinting at the end of the workout. Aim for 50 to 80 grams of easily digestible carbs one hour before running. That's about 200ml of sports drink, half a bagel with jam and a piece of fruit. To lose weight, should I not eat after working out? It may seem counterintuitive, but eating a small meal post-run can actually help you lose weight. It supplies your body with crucial nutrients so you can recover and run well the next day, and also keeps your metabolism from slowing down so you continue to burn calories post-workout. The key is keeping it small. Eat a meal between 200 and 500 calories (depending on your body size and the length of your workout) that includes complex carbs and lean protein (like a chicken sandwich on whole wheat with fruit). By cutting back on portions, you can shave off calories and gradually lose weight - without compromising your running. What should I eat to help prevent muscle soreness? Rather than popping ibuprofen, try making cherries or cherry juice a part of your diet. Research on runners in the 2008 London Marathon suggests this fruit may be the new dietary anti-inflammatory. According to the study, drinking 200ml of tart-cherry juice twice daily for several days before and after the race reduced muscle damage and inflammation post-marathon. Researchers think potent compounds called anthocyanins, which are found in tart cherries and other red and purple fruits like blueberries, pomegranates and purple grapes, are responsible for decreasing muscle soreness. Alcohol Consumption Linked To Higher Omega-3 Levels Several studies have found that moderate alcohol consumption helps protect against coronary heart disease. A previous study of French men found that moderate alcohol consumption increased the plasma and blood cell concentrations of the very-long-chain omega-3 fatty acids EPA and DHA. This increase in EPA and DHA could be one way that alcohol consumption protects against coronary heart disease. Fact or Fiction? White vegetables are less nutritious than green or other colorful types.      While vibrant color is a good sign that a vegetable or fruit is loaded with health-boosting compounds, pale vegetables such as cauliflower, onions and parsnips have their own benefits. Both onion and cauliflower are packed with compounds that fight cancer. And parsnips (great in soups and stews) are filled with potassium and fibre, which both promote heart health. Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu

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