ACTIVE RECOVERY: Foundations of Training Nutrition with Ciara Lucas

 

Food is fuel and plays an important role for runners’ energy, stamina, and overall performance. The three macronutrients in your diet include carbohydrates, protein, and fat. All three are essential to a balanced and healthy diet that will support athletic training. 

 

The role of carbohydrates: 

-Main energy source

-Critical to long distance running 

-About 45-65% of daily calories should come from carbohydrates 

 

Healthy high carb foods: 

-Oats

-Brown rice

-Potatoes 

-Bananas

-Apples

-Whole grain pasta 

 

The role of protein: 

-Rebuilds muscle 

-Prevents injury

-Overall recovery

 

Healthy protein sources: 

-Lean meat

-Eggs

-Fish 

-Lentils/beans 

-Protein powder

-Tofu 

 

The role of dietary fat

-Nerve function 

-Hormone production 

-Supports healthy joints

-General health

 

Healthy sources of dietary fat:

-Nuts/seeds

-Nut butter

-Olive oil 

-Eggs (also a great source of protein) 

 

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