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Good nutrition is important even when you are not exercising. However, the amount of energy that you burn varies depending on the amount of exercise that you do. Thus, you
have to make sure you eat enough food to support your workouts. Different diets work for different people, thus there is no hard rule for what you should eat when you are training. Our suggestions are
based on our experiences as an athlete, coaches’ and nutritionists’ recommendations, and the USDA dietary guidelines.
A balanced diet of carbohydrates, fats, and proteins is recommended by the USDA. Carbohydrates are the most important fuel for the body, which helps you run longer and
faster. Carbohydrates should provide about 60-70% of daily calories and come from fruits, vegetables, breads, pastas, cereals, and other foods. Refined sugars and processed foods should be minimized. The
sugar and starches in carbohydrates are converted to energy (glucose) in the body, which is stored in the liver and muscle tissues (glycogen), which gives you endurance and power. Low-carb diets can
negatively affect the health and performance of an athlete. Cutting carbs leads to glycogen depletion, which causes the body to struggle in any type of exercise. The body will burn fat and protein for
energy, causing your performance to drop. Thus, carbohydrates are important for maintaining your energy level when running or walking.
Proteins help build new tissues and transport carbohydrates throughout your system. This is particularly important after you exercise, when
there is muscle breakdown and the body needs refueling from carbohydrates. Thus a good balance of proteins and carbohydrates are recommended for refueling after exercise. Proteins should provide about
12-15% of daily calories, however, the amount of protein an athlete needs depends on their level of fitness, exercise intensity and duration, and total calories. Proteins come from meats, fish, poultry,
eggs, beans, dairy products, and more.
Fats are essential for certain critical functions in the body. They help preserve cell structure, maintain body temperature, help keep fat-soluble vitamins (A, D, E, K), as
well as provide an alternative energy source to glucose. They tend to be the main fuel source in low to moderate intensity workouts. No more than 20-30% of daily calories should come from fats since
eating too much is associated with heart disease, some cancers, and other health problems. Fats are found in animals (saturated fats – meats, egg, cheese, etc.) and vegetables products (unsaturated fats
- olive oil, canola oil, nuts, etc.).
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