The Endurance Diet by Matt Fitzgerald download in ePub, pdf, iPad
This book is indispensable for all runners who participate in longer events. As a result, he has identified five core habits that are essential to maximizing workout benefits. Maintain a healthy relationship with food Triathletes are obsessive types. Back to the basics advice from the top sports nutritionists on the block.
But as a rule of thumb, he says athletes should aim for getting percent of daily calories from carbohydrate, percent from protein and percent from fat. For such sessions, he recommends liquid-based nutrition such as a sports drinks. Monitor macronutrients Fueling your body well goes beyond eating your fruits and veggies. So we consulted six of triathlon's top nutritionists for their key tenets of everyday nutrition. When it comes to food, this relationship can get tricky.
Unlike some of the current fad diets, not only are there no categorical food restrictions. Fat, which inhibits carbohydrate absorption, should wait until a few hours later. The fear of gaining weight can result in an epidemic of under-fed triathletes. In his fascinating new book.
Your first meal of the day should make up a third to a half of your daily calories, she says, to avoid getting tired in the evening and eating too much or too poorly. Think again, and then fix yourself a sandwich. This is true regardless of how much food is left on the plate.
When she counsels her athletes, she looks for bad habits like eating behind a computer screen, skipping meals and negative emotions surrounding food, and steers them toward a more forgiving attitude. Overall, Fitzgerald puts into plain terms the food choices that endurance athletes should follow and why. That's a good chunk of your waking life not spent eating gels and drinking sports drinks. Everything in the vegetable and fruit class is allowed, as well as nuts, seeds, healthy oils, unprocessed meat and seafood, whole grains, and dairy products. You also need a cutting-edge nutrition plan to guide you from the first day of training through the last mile of the race.
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