A runner apparently also need a regular diet to maintain the performance of the run. Like other athletes, the nutrients needed a runner is not arbitrary obtained from various food sources. Three things are essential nutrients for runners are the following:

Carbohydrate

At least not as much as 60-65 percent carbohydrate nutrition must enter the body count of the total caloric intake. Carbohydrates are the best energy source for athletes. From a number of research have shown that carbohydrates are the energy supply more durable and quickly absorbed for the body to work better than fat or protein. Sources of carbohydrates can be obtained from rice, wheat, potatoes, and fruit.

protein

Protein is also used as an additional energy and relieve injuries and repair damaged membranes during training. The protein content is needed about 15-20 percent of the recommended daily nutritional intake. For a more runners than recommended protein but low cholesterol fatty foods like whole grains, low-fat dairy and nuts.

Fat

Fat is needed by a runner least cover 20-25 percent. But note fats from foods that contain cholesterol and saturated fat. Good fats derived from fish and nuts could be as immune as to prevent the emergence of various diseases. The body requires daily fat as much as 3,000 mg per day of Omega-3.
 

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