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Hydration
Drinking water prior to a run as well as during the run is key.
Drink at least 5 to 8 glasses of water per day. Your body is made
up of 50%-55% liquid. You use water to lubricate your mouth while
speaking, during breathing, and excreting.
As your training increases, you may want to mix the water
with a juice such as orange, apple or pineapple to increase the
simple carbohydrate content of it. This will provide you not only
with hydration but also with simple bursts of energy throughout
your run or walk.
Want to know the science behind hydration? Download
the pdf
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Carbohydrates
These are a good source of energy for your brain and muscle. 60%
of your daily diet should consist of carbohydrates, which include
fruits, vegetables, whole-wheat cereals and breads, grains and pastas.
Try to avoid too many simple carbohydrates such as cakes, sweets,
and candy. Contact us for your own copy
of the glycemic index chart.
Want to know the science behind carbs? Download
the pdf
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Protein
During your training you use your muscles, bones, ligaments, and
other parts of your body. These tissues continually require repair
during periods of increased activity. Continue to keep your protein
intake to at least 15%-20% of your diet. Good sources include: meat,
fish and poultry as well as tofu, peanut butter, cheese, and legumes.
Want to know the science behind carbs? Download
the pdf
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Fats
They get a bad rap however, they are a good source of stored energy.
The goal is to consume enough so that when you have depleted your
carbohydrate energy you can draw from your fat stores. However,
you don't want so much that it turns into body fat.
About 20%-25% of your diet should be comprised of fats. Making the
right choice of fat is key. Avoid saturated fats, the main contributors
to heart disease and cancers (i.e. animal fats such us, butter,
lard, fatty meats).
Do cook with sparing amounts of unsaturated fats such as olive oil,
canola, and sesame seed oil. Include more omega 3 and omega 6 fatty
acids found mostly in fish oils such as salmon, halibut, and flax
seed.
Want to know the science behind carbs? Download
the pdf
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Vitamins
Vitamins are very important since they play a role in many of the
chemical reactions of the body. Many have been found to play an
antioxidant role in our body. These include vitamin C and E.
Remember that our bodies don't manufacture them so it is important
to ensure we are getting them. If you are a vegan vegetarian, you
need to make sure you are getting enough vitamin B12.
Want to know more about optimal cartilage and connective tissue
health? Glucosamine - Chondroitin - Bromelain and Omega 3 fatty
acids - Vitamin C & Vitamin E - click
here
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Minerals
Minerals make up many of the body's structures such as calcium in
teeth and bones and some regulate processes in the body such as
iron carrying oxygen to the heart and muscle.
Want to know more about bone nutrients? Calcium
- Vitamin D - Zinc and Selenium - click
here
Our
Ratings on Power Bars - Coming Soon
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