Nutrition for Running

Recommendations

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Healthy Eating For Sport and Injury Prevention. The recommended daily intake <strong>for</strong> elemental iron varies depending on gender and age, ranging from 8mg/day to 18mg/day (27mg/day during pregnancy). The higher range of intake may be difficult to maintain, especially <strong>for</strong> vegetarians, who need to take in more iron because less is absorbed from nonmeat sources. Heme iron, found in red meat and dark poultry, is a more readily available source of iron (18 percent absorbed). Our bodies absorb about 10 percent of non-heme iron from vegetables and grains. Vitamin C, taken in conjunction with a meal, improves the absorption of non-heme iron, as does meat protein. Tannins (found in tea) and calcium can decrease absorption.
How to put this all together? here are some e.g’s Breakfast - Total Greek yogurt with Blueberries and rolled oats How to put this all together? Lunch – Chicken and Prawn Omelet with mixed vegetables Here are some examples Dinner – Salmon, brown rice or quinoa, steamed broccoli with carrots.
Page 1 and 2: Sports Performance Nutrition Health
Page 3 and 4: Healthy Eating For Sport Today I am
Page 5 and 6: Sports Nutrition for Injury Prevent
Page 11 and 12: Healthy Eating for sport and Injury
Page 13 and 14: Healthy Eating for Sport and Injury
Page 15 and 16: Healthy Eating for Sport and injury
Page 21 and 22: Injury What about NSAIDs? S In spor
Page 27: Healthy Eating for Sport and Injury
Page 35 and 36: Tailoring your nutrition plan to ac
Page 37 and 38: Metabolic Efficiency (ME) S Lower y
Page 39 and 40: Injury & Illness Prevention cont: G
Page 41 and 42: Common mistakes on Race Day! The mo
Page 43 and 44: What to avoid the week leading up t
Page 45 and 46: Carbohydrate intake during exercise
Page 47 and 48: Carbohydrate intake during exercise
Page 49 and 50: Supplements Is it proven to improve
Page 51 and 52: Band A: Nutritional Supplements The
Page 53 and 54: Nutritional Supplements Band C: S S
Page 55 and 56: Nutritional Supplements Band E: Now
Page 57 and 58: Nutritional Supplements - Conclusio
Page 59 and 60: Hydration Drink to thirst is a reco
Page 61 and 62: Hydration S When you sweat your bod
Page 63 and 64: Hydration How much am I loosing? Th
Page 65 and 66: Conclusion If you are serious about

Nutrition for Running

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