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Nutrition and More
The time to experiment with your diet is not before an
important race, but when the wrong reaction won't affect your training too severely.
Carbohydrate, protein, and fat are all necessary in the balanced diet. but for those
runners who are following the marathon conditioning program, you will find that you
need a higher caloric intake. It is difficult to get the extra calories from bulky
foods; they are harder to digest. It si recommended to use honey, especially prior
to big races, to provide the calories / energy you need without causing intestinal
distress.
You shpould evaluate what you are eating and what you need. It pays to study all
you can of the latest information about vitamins and minerals. However, some people
assimilate more minerals than others; each person is unique in his or her requirements.
Natural foods are the best source of nutrition because they contain not only the
natural balance of vitamins and minerals, but also the enzymes needed to use them.
Always remember that, as long as you are training, your vitamin and mineral requirements
are higher than normal, and deficencies could cause a lot of break-down in your body.
You must be sure to replace the amounts that you lose if you want to continue to
train and compete effectively. You can get many of the minerals you need from electrolyte
drinks, but be sure to check the label before you buy them. Some quick lessons of
vitamins and minerals are as follows;
Calcium: Your body contains about 3 lbs of calcium - more than any other mineral.
Most of it is in your teeth and bones, but the remaining ten percent is vital. Calcium
allows your muscles to contract. You can unknot muscle cramps by taking extra calsium.
Without the proper amount in your system, your body takes the necessary amount from
your bones to make up the deficit. It (calcium) also helps eliminate lead from the
system.
Magnesium: If you are experiencing sleepless or restless nights, perhaps you
are deficient in magnesium. Magnesium is the natural tranquilizer and relaxes jumpy
muscles and nerves and counteracts irritability. It also aids in the digestion of
protein, fats and carbohydrates.
Potassium: When you sweat, you lose salt and potassium. It is not necessary to replace
the salt, but it is very important to replace the potassium. Severe potassium deficiency
symptoms are nausea, muscle weakness, cramps, irritability, and finally total collapse.
Potassium helps against the effects of heat. Those who do not perspire much do not
need so much potassium. Those who do and take salt need double doses. Food sources
that contains potassium are bananas, oranges, tomatoes, cabbage, celery, carrots,
grapefruit, apples, beans, and fish.
Iron: This is a vital oxygen carrying agent in the hemoglobin. it is also
reported that iron can help against depression. Vitamin C will help in the body's
absorbtion of iron. Daily dose of approximatedly 18 mgs. is recommended.
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