Answers
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- by Elle Penner, MPH, RD
What nutrients does a long distance runner need?
While all nutrients are essential to good health, long distance runners have increased needs for certain nutrients, both to meet the physical demands of training and optimize performance and recovery. The nutrients long distance runners need are water, carbohydrates, protein,...
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- by Sarah Achleithner
What foods should runners avoid?
Runners do not need to completely avoid any foods entirely (unless they have an allergy or intolerance), however, limiting inflammatory foods such as those high in saturated fat, added sugars, sodium, and cholesterol, is encouraged to support general health and...
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- by Sarah Achleithner
Yes, running can reduce belly fat. However, the amount of belly fat lost depends on training type, genes, age, physical activity, body size, pace, duration, intensity and other factors. For instance, men tend to lose more belly fat than women...
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- by Sarah Achleithner
Will running reduce belly fat?
Yes, running can reduce belly fat. However, the amount of belly fat lost depends on training type, genes, age, physical activity, body size, pace, duration, intensity and other factors. For instance, men tend to lose more belly fat than women...
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- by Sarah Achleithner
Is keto good for long distance running?
Limited research to date shows no clear performance benefit to endurance athletes following a ketogenic diet [1, 2]. Despite increased fat burning potential, endurance capacity in keto-adapted athletes still appears to be limited by glucose availability [2]. A keto-adapted runner...
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- by Elle Penner, MPH, RD
What should runners eat to lose weight?
Runners wanting to lose weight should eat a combination of complex carbohydrates, lean protein, and healthy fats from a variety of whole or minimally processed foods like fruit, vegetables, fatty fish, eggs, poultry, tofu, beans/legumes, and whole grains. These foods...
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- by Elle Penner, MPH, RD
What nutrients do marathon runners need?
While all nutrients are essential to good health, marathon runners can have increased needs for certain nutrients to meet the physical demands of training and optimize performance and recovery. The nutrients marathon runners need are water, carbohydrates, protein, fat, electrolytes...
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- by Elle Penner, MPH, RD
What foods help you run longer?
Foods that help you run longer are generally high in carbohydrates. Carbohydrates, broken down into glucose, are the body’s preferred energy source for long-distance running. Glucose provides quick and efficient energy for muscles and can be stored as glycogen in...
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- by Elle Penner, MPH, RD
What do marathon runners eat for breakfast?
Most marathon runners eat carbohydrate-rich foods for breakfast to top off muscle glycogen stores and provide quick-burning fuel during the race. Including a little protein and fat helps with satiety and steadies the release of glucose into the bloodstream. If you’re...