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Running Nutrition Tips

Running nutrition is essential before an athlete or a routine-bound runner starts engaging on a fast-paced activity like marathon training, it is always important to make sure the body is in good condition with enough energy and endurance resources to overcome obstacles and meet daily goals. Without the proper diet and running nutrition, our body won't be at its best fit to achieve what it needs to do. A runner should be knowledgeable about his diet and food intake; after all, our body is still our main foundation for any physical activities. The things mentioned here will help you realize to correct our diet intake on the right time for your running nutrition.

Protein is also vital for the body since we consume our strength through daily physical activities.

This will help you make your own ideal diet and contribute to the development of your body weight. When you have accumulated all these running nutrition ideas, it will ensure the good output of your health before, during and after your workouts. Carbohydrates or carbs as how it's simply known is the main source of our body's energy. Glucose is the sugar component that carbs produce and it's essential to our muscles. The stored carbs in our muscles is called glycogen. This helps us achieve and execute our daily tasks properly. Best sources of carbs are vegetables, bread, cereals, pastas and potatos.


Don't go out there if you haven't eaten the right amount of food. Runners tend to skip breakfast for the reason that they want to start early. But the night before, the stomach has already consumed the food stored from last night meal since it never stops its grinding process. They won't realize what they've missed until they find out later during the run. It is still best to follow what moms always say; breakfast is the most important meal of the day.


Having said all these main running nutrition tips, we still need one more ingredient to mention. A balanced natural supplement intake is the best way to complete your running nutrition list. But don't get me wrong, there's nothing like a natural, well-balanced diet with fruits, vegetables and other non-processed foods. Anti-oxidants supplement runner's normal dietary intake. So go ahead, grab that apple!


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The Three Most Important Keys To Understanding Effective Bodybuilding Nutrition


Let's break down and simplify this important aspect of bodybuilding. You basically need to understand three things about nutrition:

* The main purpose for each of the three macronutrients: Protein, carbohydrates, and fat

* The "right" ratio, or the "correct" percentages, of protein, carbohydrates, and fat that your food should be divided into in order to meet your bodybuilding goals

* The number of calories you should consume to meet your specific physique-enhancement goals


Those questions about nutrition provide a wide range of answers that are not necessarily easy to find.


Good nutrition seems much easier when it is broken down and you look it at from that perspective, doesn't it? But what do the three macronutrients do for our bodies? What ratio of our food should be allocated to protein, carbohydrates, and fat? How do I determine how many calories I should eat? I'll answer those questions--and a whole lot more.


But, with experimentation, patience, and persistence , you'll eventually figure out what's best to help you reach your personal goals. Unfortunately, there are no easier ways around this fact. There are no magic numbers, solutions, or formulas that I, nor anyone else, can give you to make the process effortless--no matter what you are told. These answers not only vary from person to person, they also can vary within the very same person during different periods of time.


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Healthy Nutrition For The Beginner

It's a fact that, in order to be a successful bodybuilder, one must master certain mathematical concepts. Being able to count to ten, for instance, tends to be rather important. My sad attempts at humour aside, there is one equation which is absolutely essential to the beginning bodybuilder, and one that they usually get wrong. Most beginning bodybuilders think that simply lifting weights, day in and day out, will result in strength and mass gain.

While there are some benefits to be had from any exercise, to achieve your mass and strength goals, there is one more component to the equation. That is:

Exercise + diet = optimum strength and mass gains. This simply means that what you eat has at least as much of an effect on the results of your training as does the exercises themselves. Thankfully, proper nutrition for a bodybuilding is mercifully simple - 3 rules, a little more math, and plenty of good taste.


First of all, eat well, eat often, and eat with complexity - and no, I don't mean you should take up using chopsticks to make mealtime more difficult. A bodybuilder should eat five or six meals a day, spread about two to three hours apart, and consisting mostly of protein and complex carbohydrates. Every meal should contain some protein. As for carbs, try looking at the nutrition labels of your favourite foods - any that list sugar as a major component of the overall number of carbs should be excluded. You want your carbs to come mostly in the form of starch, as from beans or oatmeal.


Secondly, remember that protein is the basic building block of all muscle. Once the protein enters the body, it is broken down into amino acids, which are then used to reconstruct the muscles you exercised today into bigger, stronger versions of themselves tomorrow. Of course, that's presuming your body has enough protein to work with. A good rule of thumb is 1 gram of protein per pound of bodyweight. So, if you weigh 150 pounds, you need to ingest approximately 150 grams of protein per day. If you're eating five meals a day, then, simply eat 30 grams of protein per meal (about the amount found in one can of tuna), and presto! You've met your daily protein needs.


Finally, stick to the numbers. Your body requires a certain number of calories per day - regardless of whether you exercise or not. This is called your BMR, or Basal Metabolic Rate. Just how many calories you need is dependant upon your age, height and weight. In order to lose weight, you must intake less than your BMR - a safe number is about 500 calories less per day. To gain weight, just the opposite - 500 calories extra per day.


In order to calculate your BMR, use the following formula:

Men: BMR = 66.5 + (13.75 X weight in kg) + (5.003 X height in cm) - (6.775 X age in years)

Women: BMR = 655.1 + (9.563 X weight in kg) + (1.85 X height in cm) - (4.676 X age in years)

If you're looking to lose weight, the 500 less calories can be made through diet refinements and reductions as well as exercise. If you're looking to gain weight, don't forget to find out approximately how many calories your activity burns, and factor that in to the total number of calories you need to consume per day. It helps if you keep a daily eating diary, expecially for the first month or so. Write down the caloric values, as well as the protein and carb values, of each item you eat and when you eat it, and use that as a basis to determine how much you need to add or remove, and how to refine your eating habits for optimum results. Not so tough, right? Just remember the old maxim - you really are what you eat.


Bodybuilding Nutrition - Sample Diet

The following is a sample bodybuilding diet, assuming a daily intake of about 2500 calories, on which to model your own.

Breakfast: 2/3 cup oatmeal 1 scoop protein powder, any flavour, in 250 mL (one cup) of 1% milk

Total Calories: Approximately 500 (266 from oatmeal, 240 from protein drink)

Mid-Morning: One Quarter Cantaloupe 125 mL (half-cup) yogurt 250 mL (one cup) 1% milk

Total Calories: Approximately 250 (50 from cantaloupe, 100 from yogurt, 100 from milk)

Lunch: Two 8-ounce chicken breasts Two slices bread One Tomato

Total Calories: Approximately 500 (250 from chicken, 200 from bread, 50 from tomato)

Mid-Afternoon/Post Workout: One scoop Protein powder in 250 mL (one cup) 1% milk with 125 mL (half-cup) Sherbert One Can of Tuna


Total Calories: Approximately 500 (130 from Tuna, 350 from protein drink)

Dinner: Two 8-ounce chicken breasts one cup rice

Total Calories: Approximately 500 (250 from chicken, 250 from rice)

Before Bed: One Cup 1% Cottage Cheese

Total Calories: Approximately 200

Total Daily Caloric Intake: Approximately 2450


Christopher J. Keefer is a freelance writer with over a decade of experience in creative writing, copywriting and ghostwriting, editing and all the other miscellania of the trade. View his portfolio and contact information at

Health and Nutrition Stores Carry the Real Thing

Health and Nutrition Stores Carry the Real Thing By Phil Robbins, www.ShopTheVitaminStore.Com

Have you taken your vitamins today? Do I sound like your mother? Most doctors now recommend taking a good daily multiple vitamin. This is quite a reversal for many physicians who previously thought vitamins were a "waste of money". Well, they were partly correct. Many vitamins and supplements ARE a "waste of money." Why? Because they are mostly synthetic ... phoney stuff, artificial colors and fillers with which your body doesn't know what to do!


Test: does your present multi-vitamin list Vitamin E? Is it listed as Vitamin E (as d-Alpha Tocopherol) or does it have an "l" after the "d"? Vitamin E (as dl-Alpha Tocopherol) is synthetic and un-natural; made in the chemistry lab. Will it act the same way in your body? Will it do what you wanted your Vitamin E to do? Professional health and nutrition stores carry the real thing; the genuine article. They don't sell TV's and hi-fi equipment or repair screen doors. All health food stores pledge to you their full attention to your questions and concerns about your health.


They promise to empower you in every way to help you discover ways to improve your own immune system and address the health issues that matter to you. Remember though, health food and nutrition stores do not employ doctors or pharmacists, and any suggestions they make are based on other customer successes, company claims, or their own personal experiences with various products. Always consult a trained health care practitioner. At a professional health and nutrition store they want to help you discover how real and natural vitamins and supplements can help improve your well being.


The older we get, the smarter we get about what we put in our mouths. And with supplements, we supplement an already good diet, and sort of fill in the gaps. Health and nutrition stores suggest that good nutrition begins in the produce aisle of either their store, if they sell foods or your grocery store, but then come to a good health and nutrition store to supplement your already healthy diet.


Phil's plunge into the world of natural foods and nutrition actually started while he was in tremendous pain passing a kidney stone. Shortly after, when leaving his doctor's office, the nurse whispered - take cranberry. This started Phil into health food stores in the early 1990's on a regular bases to get a Cranberry Extract. Phil further developed his interest in vitamins and supplements working for one of the foremost health and nutrition stor

How To Fight Acne - With Food and Nutrition

Food and Nutrition For Acne

There are certain foods and eating habits that help your body fight acne! And there are certain foods that you really should cut out of your diet. Those foods give acne a foot hold over your skin and we really don't want acne to have any hold on any part of your body!


Our body needs to repair itself and regain the loss strength by the previous task. To maintain protein in our body, meat, eggs, nuts and beans are the best sources we need to take. Fuel yourself with sufficient water everyday or even before and after training. It is best to maximize your water intake since our body is ¾ water composed. Since running consumes most of your energy and water supply, it is advisable to drink water consistently, hydrate yourself so the heat released by the muscle to keep up with you while you run is regularized and prevented from rising too high. Being thirsty affects your running endurance so always be mindful of your liquid intake.

Foods we want to avoid include fatty foods. Such as donuts, fast food, high fat dressings, high fat meats, foods made with bleached flour, such as white bread, many cakes, cookies and biscuits. Avoid things made with white granulated sugar, most types of desserts and ice creams, things made with fructose corn syrup, most brands of jellies and jams, most breakfast syrups, candies and chocolate need I say more? Avoid coffee with sugar, and fried foods.

Foods we want to eat are meats that are roasted to perfection, lean meats for sandwiches, and salads. Eat sweet juicy ripe fresh fruits and berries of all kinds, asparagus, green beans, carrots, garlic, beans or legumes of any kind, potatoes, and whole grains. That includes whole grain breads, cakes, cookies and biscuits. Use olive oil and vitamin E oils as a spread in place of butter and/or lard, and don't forget brown rice.

Remember to indulge a little. Once week go out and treat yourself to some of those things that have the "bad" in them. If your eating the right foods 6 out of 7 days, the wrong foods 1 out of 7 days won't hurt your skin at all. You don't want to deprive yourself, because that just might lead you to a binge and that will allow acne a foot hold on your skin, but just don't overindulge. Think of the food to avoid as the once a week indulgences, and the foods that fight acne, as your weekly staples, and you'd be surprised at how much easier your acne can be controlled.


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Anti Aging Treatments - Life, these days, is at such a fast pace, many people do not take the time to eat properly, thereby shortening their lives. When people do not eat right, their body cells cannot repair themselves. It is increasingly difficult to supply the family with the proper nutrition, because of the depletion of minerals and nutrients in farmland.

Calcium Magnesium Iron - Below are listed some foods that are containing ingredients of healthy nutrition. Berries are incredible antioxidants Ah, the sweet taste of fresh berries! Berries are actually good for you and contain plant nutrients called anthocyanidins. Some of these have high levels of resveratrol, which helps fight heart disease and cancer.

Calories Don't Matter - Nutritional needs change as a dog ages. Many breeds of dogs enter their senior years at 5-7. Like humans, as dogs' age, their metabolism slows down. Obesity is one of the most common afflictions facing senior dogs. Stiff joints and muscles leave them wanting to run around less.

Mcdonalds Nutrition Information - The American public has been deceived about foods for the last 90 years or so, starting with WW1 and the priority to send our real butter to the troops overseas, and the invention of margarine and shortening for the home folks.

Certified Nutritional Therapist - As you learn more about nutrition you also learn the importance of elimination. What goes in, must come out. Your body is a well oiled machine that takes what it needs from what you feed and eliminates the rest through urine and the bowels.

Chinese Green Tea - Health, energy, and nutrition have become the primary focus in today's society. Everywhere you look there are ads for nutritious foods, energy drinks, buys for the health-conscious shopper. But unfortunately, today's fast paced world leaves very little time for you to devote to yourself, even enough time to exercise.

Chocolate Chip Cookies - Most soccer athletes do not have a clear guide of what to eat to prepare for a soccer match, what to eat after a soccer match and how to maintain a rich high carbohydrate diet. There are nutritional guides that soccer players of all level must and should follow in order to put themselves in a beneficial position before matches.

Anti Aging Treatments - Life, these days, is at such a fast pace, many people do not take the time to eat properly, thereby shortening their lives. When people do not eat right, their body cells cannot repair themselves. It is increasingly difficult to supply the family with the proper nutrition, because of the depletion of minerals and nutrients in farmland.

Digital Nutrition Scales - (NC)-Recent research has shown a benefit of certain nutrients in reducing the risk of degenerative diseases of the brain. Antioxidants, such as vitamins E, C, B12 and folic acid have been shown to play an important role in healthy brain functioning.

Essential Amino Acids - A man's health is a very important aspect of his life. To say that "health is wealth" is not only to utter an old, used up mantra, but to mean that for most human beings, staying fit and healthy is parallel to being wealthy, for a person's everyday life is influenced mainly by the state of his mind and body, especially by the presence and absence of certain diseases.

Healthy Nutrition Plans - Are you wondering about how to optimize your protein intake? There are many factors that come into play when choosing sources for protein. Certain proteins are not absorbed well by the body, while other types of protein bring a high fat content with them into the body.

Healthy Saturated Fats - If you went to AA (Alcoholics Anonymous) meetings to get sober, you remember the overabundance of coffee and cookies available (not to mention smoke). At OA (Overeaters Anonymous) meetings you find a number of people who are coming from other 12-step meetings, people who originally treated their alcohol or drug addiction and now find that their eating has become compulsive.

Healthy Weight Pyramid - There are many nutrition supplements at your local health food store. So many to choose from so confusing which ones are the right ones. How many should you take? Here you will learn what you need to take for the best health benefits.

Well Balanced Meal - A good nutritious diet is a basic requirement for every individual in order to live a healthy life. Today, health is everyone's top priority, which can be ensured only by good nutrition. Here are the ten important reasons as well as steps to prove that you must ensure good nutrition if you are willing to lead a healthy life.

Herbal Diet Pill - Real stories are windows into the practical application of orthomolecular nutrition We live in an age where we are constantly being bombarded with conflicting information by people selling us products or services to earn a profit -most of which turn out to be of no value or benefit. In this case, however, you are being made aware of your body's most elemental requirements for health and healing.

Herbal Nutrition Supplement - A new study published in the American Journal of Psychiatry shows that children who experience malnutrition exhibit strikingly increased behavioral disorders and aggressive behavior as they grow older. The study looked at children between the ages of eight and 17 years, and found some rather shocking statistics about their behaviors.

Herbal Nutrition Supplement - A new study published in the American Journal of Psychiatry shows that children who experience malnutrition exhibit strikingly increased behavioral disorders and aggressive behavior as they grow older. The study looked at children between the ages of eight and 17 years, and found some rather shocking statistics about their behaviors.

Herbal Nutrition Supplements - We are born inherently with the best doctor in the world - our immune system. When the immune system is funtioning proberly, it should serve as a strong defense from most illness. Nutrition and proper care of the body can do wonders for the immune system. Regardless of the condition of our health, our bodies constantly require nutrition.

Cat Food Fact - They are beautiful, energetic, entertaining and they continually teach us as they grow and learn. Who are they? Your children, and second to the gift of life, the next greatest gift you can give them is good health through nutrition. As they grow you will realise that, try as you might, you won't be able to protect them from every bad influence in this world.

High Glycemic Carbohydrates - Once a child reaches their toddler years, ages 1 to 3, feeding can become a challenge. Developmental changes are occurring at this age. Toddlers are trying to gain independence and control and meals are part of that pattern. Keep in mind that good sense as well as planning will make this transition a smooth one.

High Quality Vitamins - Hair loss is a genetic/hormonal process that can affect both men and women. Hormones that bind to hair follicles can cause an imbalance in the biological processes that cause hair growth. Eventually, excess hormonal action on the follicle causes hair to stop growing and the follicle dies.

Increased Nutrient Needs - Legendary bodybuilding trainer Vince, "The Iron Guru" Gironda was famous for saying, "Bodybuilding is 80% nutrition!" But is this really true or is it just another fitness and bodybuilding myth passed down like gospel without ever being questioned? Which is really more important, nutrition or training? This IS an interesting question and I believe there is a definite answer.

Commercial Dog Foods - When we think about our health ONE vital nutrient often fails to come to mind, and it's one so important that we cannot exist without it. How can this be? So what is it? Is it Calcium, Vitamin C, Vitamin E, or what? Is it something new that we don't really know about yet? Not at all. It is one vital nutrient that is so overlooked that often we cannot tell when we need it.

Herbal Nutrition Supplements - A lot of research today is showing that having a good nutritional diet has a direct impact on a person's ability to manage stress. A body that is well nourished and healthy is far more resilient to stressful conditions than a poorly nourished body.In order to function properly, you body requires a certain amount of energy from carbohydrates, protein and fats.

Weight Loss Efforts - Any food that we take into our bodies is composed of macronutrients, micronutrients and water. The macronutrients (macro = large) are protein, fat and carbohydrates; the micronutrients (micro = small) are vitamins, minerals and trace elements.

Weight Loss Surgery - Anyone who has ever had to lose weight can attest to the enormous commitment the endeavor demands. Dropping pounds requires you to substantially alter your life style. Eating habits must be changed, physical activity must be incorporated and a general healthier approach to living must be embraced.


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