Nutrition for Runners

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Nutrients for Optimal Performancea balance of supply and demandSupplyDemandBody Fuel StoresCarbohydrate StoresBlood glucose 80Liver glycogen 400CaloriesMuscle glycogen 1,400-1,8001,800Fat Storesblood fatty acids 7Serum triglycerides 75muscle triglycerides 2,700adipose tissue triglycerides 80,000Protein Storesmuscle protein 30,000
Nutrients for Optimal Performancea balance of supply and demandCarbohydrate (60% of total calories)– Training 1 hour a day – 3 grams per pound of bodyweight– Training 2 hours a day – 4 grams per pound of bodyweight– Training 3 hours a day – 5 grams per pound of bodyweightProtein (15% of total calories)– 0.55 to 0.75 grams per pound of body weightFat (25% of total calories)– Approximately 0.5 grams per pound of body weight
Page 1 and 2: Nutrition for Runners
Page 3 and 4: Essential Nutrientscategorized as1.
Page 5 and 6: MICROnutrientsVitamins and Minerals
Page 7 and 8: Fluid Firstdaily hydration essentia
Page 9: Creating the Optimal Training DietS
Page 15 and 16: Nutrients for Optimal PerformanceEx
Page 17 and 18: Eating for Optimal Recoverydo it qu
Page 19 and 20: Do Sport Nutrition Products Fitin a
Page 21: Discussion ?Comments ?Q & A

Nutrition for Runners

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