Answers
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- by Sarah Achleithner
Yes, oatmeal is an excellent choice for cyclists. Complex carbohydrates (such as oats) provide sustained fuel for working muscles during a ride and can help enhance physical performance [1]. Carbohydrates are broken down into glucose, which is then either used...
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- by Sarah Achleithner
Are potatoes good for cycling?
Yes, potatoes can be a good fuel source for cycling. Potatoes are a good source of carbohydrates (the preferred fuel source for working muscles), are easily digested, and offer similar performance improvements to sports gels [1]. Potatoes can be a...
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- by Natalie Rizzo, MS, RD
How many calories should I eat if I run 3 miles a day?
The number of calories you need to eat in a day varies for each person, as it is dependent on your weight, age, gender, and physical activity level. For instance, if you run 3 miles a day, your caloric needs will...
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- by Natalie Rizzo, MS, RD
How many calories should a female runner eat in a day?
A female runner’s energy needs are dependent on many factors (such as age, weight, height, training load, and goals), and can vary between 1,500-3000+ calories/day.It’s important to ensure that calorie intake meets expenditure, as a female runner needs enough calories...
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- by Natalie Rizzo, MS, RD
How long before running should you eat a banana?
You should eat a banana 15-30 minutes before running. This fruit offers easily digestible fuel, as it contains natural sugars that are quickly broken down to provide energy for running. Plus, they aren’t too harsh on the stomach, so they...
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- by Natalie Rizzo, MS, RD
Do you need nutrition for a half marathon?
Nutrition is a vital part of a half marathon. Eating a well-balanced meal that contains carbs, protein and fat 2-4 hours before a half marathon provides fuel to power you through the first 60-90 minutes of the race. During your run,...
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- by Natalie Rizzo, MS, RD
Do I need gels for a half marathon?
It’s helpful to fuel with gels during a half marathon. If you’re running for longer than 75-90 minutes, you need to fuel mid-run to replace used glycogen stores. Gels are an easy-to-digest glucose source that are rapidly absorbed into the...
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- by Natalie Rizzo, MS, RD
The keto diet is not advisable for runners, as it may hinder overall performance [1].The keto diet is a high fat, low carbohydrate diet that consists of less than 50 grams of carbs per day. Carbohydrate is the primary fuel...
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- by Natalie Rizzo, MS, RD
Can I run on an empty stomach?
You can run on an empty stomach, as research shows that people who fasted and trained at lower intensity levels (50%-70% of maximum heart rate) had better endurance levels compared to those who ate before going on a run [1]....