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Nutrition for the Endurance Athlete

Tuesday, February 26, 2008 at 08:37 PM

by BlogMasters

Calories consumed per hour of walking:
 Walking 3.5 mph:      150 lb person = 255 calories per hour
                                     180 lb person = 300 calories per hour

The Marathoner's Diet for Optimal Performance by Allegra Burton, RD, MPH
 
 "You've run hundreds of miles and, in the process, burned countless calories training for a marathon. Our bodies are like cars that cannot run on empty and which will perform at their best when properly fueled.
 So how will you fuel your body so that you can ask it to run and run well? Read on...  Foods are made up of carbohydrates, protein, and fat and all three are necessary to proper functioning and peak performance. Marathon runners and athletes in general should eat a diet high in carbohydrates, moderate in protein, and low in fat. You should know why these nutrients are important, as well as how much of them you should eat.
 MarathonGuide.com's Caloric Needs Calculator  can help you decide how much of each of these you need."

You can go here for a discussion of the importance of each and some additional guidelines.

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