 Wysłany: Sob 22:18, 24 Sie 2013 Temat postu: What should I eat before a distance race |
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They rank as a 54 on the glycemic index. How important is diet for a distance runner? The quick answer is,Parajumpers Jackets Online, it's vital. What you eat will dictate how well you perform. You can run and train all you want,soccer cleats for sale, but if you don't eat properly,Canada Goose Jacket, you won't be able to maximize your performance. This is true in every aspect of preparing for a distance race, even before the starter's pistol fires on race day. The runner's diet is heavy in carbohydrates -- but not just any carbohydrates. Believe it or not, all carbohydrates are not the same. Some are great for quick energy while others burn more slowly. As a result,Parajumpers Online Store, carbohydrates are rated (1-100 with 100 being the highest) on a glycemic index or GI. Running burns a lot of fuel -- runners may have 1,2013 kevin durant shoes,800 carbohydrate-based calories in their system at the beginning of a race [source: Morris]. But the most important aspect to a runner's diet is figuring out what to eat,kevin durant shoes for sale, when to eat and how much. Up Next How to Train for Your First Marathon What should I eat during a distance race,Designer giuseppe zanotti?What should I eat after a distance race,Woolrich Parka Parajumpers Jacket Canada Goose Outlet Online? A general rule of thumb says a runner's diet should consist of between 65 and 70 percent calories from carbohydrates [source: Morris]. When preparing for a distance race, you should eat according to how much you train and run. Consuming more carbohydrates than you burn will add excessive weight. So what runners tend to do is taper their carbohydrate intake the week leading up to the race. Depending on fitness level,Parajumpers Jacket Online, runners tend to burn around 110 calories per mile [source: Morris]. By tapering your diet, you'll increase the amount of carbohydrates the body can store. On race day,giuseppe zanotti shoes, eat a light meal low on the GI. You want to make sure you have the fuel to make it through the race. Loading up on high-GI foods will hurt you in the end. High GI foods lower your blood glucose level. When this happens,http://discountparajumperssaleonlinestore.webmium.com/, you'll use the glycogen -- stored carbohydrate energy produced by your liver -- in muscles earlier in the race than you should. In other words, you'll be using your fuel early on and once you're out of gas, you hit "the wall" and your race is essentially over. Foods fall into one of three GI categories: High (above 70), medium (56-69) and low (55 and under) [source: Glycemic Index Foundation]. Foods to consider on race morning: Food GI Apple juice 41 Orange juice 52 Grapefruit 25 All-Bran cereal 42 Multi grain toast 48 Bananas 54 Chocolate milkYou can plan your own meal using this glycemic index,giuseppe zanotti high tops. One last thing to consider: Don't get crazy with what you eat. In other words,discount 2013 kevin durant 4 shoes for sale, don't try sushi or Kung Pao shrimp for the first time the night before your race. Eat foods to which your stomach is accustomed. It's smart to eat a pre-race meal before each training run and stick to that on race morning,kevin durant shoes 5 for sale, too. That way your body will respond consistently and you'll keep running on the course instead of to a porta-potty. 相关的主题文章： http://www.nightblueteam.fora.pl/nightblueteam-clan,2/37325-26032-23566-21521-36890,6416.html#6426 http://www.ww9.biz/2011/01/23.php#comments http://yes.photovsky.com/2012/08/post-345.html#comments http://www.hardpartyprodss.fora.pl/hard-party-production,3/huntsville-trends-broadcast,3771.html#3801 http://suntordolala.leasepurchasehomes.net/2013/08/24/ralph-lauren-polo-of-a-few-days-after-thi-to/ http://development.compuphonic.co.uk/index.php?do=/user/login/ http://www.wedingmall.com/jiazhen/thread-230094-1-1.html http://planetlivechat.com/chatcommunity/subscribe/ http://cafemama.pl/html/forum/viewtopic.php?p=660061#660061 http://www.fingerlog.com/index.php?do=/user/login/ http://www.discountphentermineonline.fora.pl/forum-testowe,1/credit-gloom-stifles-encouragement-at-paris-fran,4963.html#5003 http://www.xalatanzkvci.fora.pl/williams-move-white-tombstone-streets-had-ecause-some-engineer,1/sedan-goblet-and-furthermore-bremerton-bremerton,19331.html#19629 http://www.natehoward.com/blog/2011/12/iowa-republican-debate-2011.html#comments http://www.vipelog.org/archives/002559.html#comments http://www.ragaming.fora.pl/screenshots,21/modern-notoriety-sneaker-news-fashion-and-art,9619.html#9901 |
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