Carbs, Fat, Protein? How much? Why? Where? for Runners.
I found this useful guide on: http://www.runnersworld.com/weight-loss/incredible-weight-loss-myths-exposed. Please keep note that this is just a general guide for runners.
CARBS
How Much: 50 to 55 percent of total calories
Why You Need It: The body prefers carbs as the main fuel source when you run, so they should be the cornerstone of a runner's diet.
Where To Get It:
Fruits, vegetables, whole grains, beans, and lentils are rich in
complex carbs and fiber (both slow digestion and supply a steady stream
of energy), as well as vitamins, minerals, and antioxidants that speed
recovery and protect against diseases.
FAT
How Much: 25 to 30 percent of total calories
Why You Need It: You need this nutrient to absorb fat-soluble vitamins; foods high in fat also keep you satisfied, so you eat less.
Where To Get It:
Nuts, seeds, and avocados are rich in heart-healthy mono- and
polyunsaturated fats. Olive oil contains oleic acid, and may help
suppress your appetite. Other healthy choices include canola, grapeseed,
flaxseed, and hempseed oils.
PROTEIN
How Much: 15 to 25 percent of total calories
Why You Need It: Protein speeds muscle repair and recovery. High-protein foods are satisfying and take longer to digest.
Where To Get It:
Cuts of beef and pork labeled "loin" and skinless poultry have a
healthy protein-to-fat ratio. Fatty fish are rich in omega-3s. Tofu is a
lean protein source, while low-fat dairy like milk and yogurt provide
calcium. Eggs are loaded with vitamins A, K, and D.
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