{"id":56627,"date":"2011-09-29T09:00:43","date_gmt":"2011-09-29T14:00:43","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=56627"},"modified":"2011-09-29T08:42:56","modified_gmt":"2011-09-29T13:42:56","slug":"what-to-eat-when-training-for-a-5k","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/09\/what-to-eat-when-training-for-a-5k\/","title":{"rendered":"What to Eat When Training for a 5K"},"content":{"rendered":"

\"\"By Jennipher Walters for FitBottomedGirls.com<\/a><\/strong><\/p>\n

Signing up for a triathlon or training for a 5K<\/a><\/strong> or other endurance event doesn\u2019t just take time working out\u2014it also takes time eating and planning a diet that is perfect for your exercise routine!\u00a0We recently got some tips from\u00a0Elisa Zied<\/a><\/strong>, registered dietitian,\u00a0author, and founder and president of Zied Health Communications on how to improve your running and walking performance with the right tasty eats! After all, runners and walkers use more carbohydrates, fats, vitamins and minerals than couch potatoes.<\/p>\n

<\/p>\n

5 Ways to Improve Your Running and Walking Workouts<\/strong><\/p>\n

\"\"<\/a>1. Eat carbs as fuel. <\/strong>Because carbohydrates<\/a> <\/strong>are the best source of energy for all of us\u2014especially athletes\u2014about 45 to 65 percent of total caloric intake should come from carbohydrate-rich foods. Carbohydrates provide both quick and long-lasting energy, and our bodies can use them more efficiently than proteins or fats. High-fiber whole grains (such as oatmeal, whole-wheat pasta and breads, and brown or wild rice), fruits, beans and other vegetables are all healthful sources.<\/p>\n

2. Make friends with fat. <\/strong>Twenty to 35 percent of a runner\u2019s or walker\u2019s diet should come from healthy fats. During exercise, muscles rely on fats for fuel after the energy from carbohydrates has been depleted. Try to limit intake of foods high in saturated or trans fats or cholesterol, as they can contribute to a host of health problems. Cold-water fatty fish, some oils (like canola and soybean), walnuts, flaxseeds, and tofu provide essential omega-3 fats that have been linked to disease prevention.<\/p>\n

3. Get your protein.<\/strong> The body uses protein to repair tissue damaged during training, and protein-rich foods supply us with much needed energy. Protein should comprise about 10 to 35 percent of a runner\u2019s or walker\u2019s daily intake. Use caution with protein rich foods: They\u00a0can be high in fat, saturated fat and cholesterol! Choose lean meats and poultry, fish, low-fat dairy products, beans, nuts and seeds.<\/p>\n

4. Chew your vitamins. <\/strong>Vitamins and minerals don\u2019t provide energy, but they are still vital to the health of runners and walkers alike. Eating a well-balanced diet that provides a combination of foods and beverages from all the food groups should cover dietary needs for most people, though some may need to consider supplementation<\/a><\/strong> depending on their specific needs, age and stage of life.<\/p>\n

5. Drink up.<\/strong> It\u2019s critical to stay adequately hydrated<\/a><\/strong>, especially before, during and after your run or walk. Don\u2019t use thirst as your guide. If your urine is pale in color, that\u2019s one indicator you\u2019re adequately hydrated.<\/p>\n

A big thanks to Elisa for the tips! Be sure to check out her latest book\u00a0Nutrition at Your Fingertips<\/a><\/em><\/strong>! What do you like to eat before, during and after your walking and running races?<\/p>\n","protected":false},"excerpt":{"rendered":"

By Jennipher Walters for FitBottomedGirls.com Signing up for a triathlon or training for a 5K or other endurance event doesn\u2019t just take time working out\u2014it also takes time eating and planning a diet that is perfect for your exercise routine!\u00a0We … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":16,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3695],"tags":[2080,321,29,211,1061],"class_list":["post-56627","post","type-post","status-publish","format-standard","hentry","category-diet-and-nutrition","tag-5k","tag-eating-for-energy","tag-nutrition","tag-running","tag-walking"],"acf":[],"_links":{"self":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/56627","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/comments?post=56627"}],"version-history":[{"count":4,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/56627\/revisions"}],"predecessor-version":[{"id":56631,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/56627\/revisions\/56631"}],"wp:attachment":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/media?parent=56627"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/categories?post=56627"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/tags?post=56627"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}