Perseverance.  Focus.  Endurance.

Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, (2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God.)
        Hebrews 12:1-2
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Blog Archives - 2012
Good Nutrition For Runners Part II

Okay, so now that I've filled your brain with info on minerals for runners, I need to give ya'll a good dose of real food. Runner food, to be exact. Along with the necessary vitamins that runners need (which I'll cover in another post, I promise), there are some things that your body can actually live without! For example, sugar. Sugar really doesn't have any nutritional density. The sugar you consume and don't burn off will quickly turn into fat, and we don't want that! Here, I am going to tell you the good stuff and bad stuff. And yes, I personally think that there is a strict list for each. People tell you not to deprive yourself, and I suppose I can agree with them to an extent, but sometimes depriving yourself is just what you need! A food I've always been used to eating before, cheese, has now lost any significance in my diet. I decided to cut one thing from my diet, and that turned out to be cheese. Cheese is full of calories and fat. Now I'm not telling you to stop eating fat, because that is a staple in any good diet. (the good kind, anyway) After not eating cheese for over a year, I have lost any desire to consume it! I challenge you to try that, try to intentionally deprive yourself of a food, and see what happens. Resist the cravings, a least for a week or two, and then see how you feel. DON'T deprive yourself of a good food, but something unhealthy that you tend to consume more than you should. Alright, now let's get back to what-to-eat part.


As a runner, you need carbohydrates to keep you going. You are constantly burning that energy you get from carbs as you run, and for longer runs, you need sufficient energy stores that your body can tap into. Different sources of carbohydrates can either give you quick or long-lasting energy, and our bodies work so much more efficiently with carbs than they do with protein or fat. Carbohydrates should make up about 60-65 percent of your total calorie intake. But be aware that this is if you are ACTIVE! If you are going for a hard workout/run every day, then by all means take in those carbs. BUT, if you have a rest day or are sedentary for a period of time, you need to take that percentage down a notch. If you're not using all of that energy, your body is going to turn that into fat. And extra fat on your body really doesn't help you as a runner. Try to make your carbohydrates the healthier kind, like whole-grain pasta, steamed/boiled rice, fruits, starchy vegetables, and whole-grain breads. Potatoes are also a good carb source, but if you're a runner looking to lose weight, I suggest you find a different source of carbs. Fruits and starchy veggies are great because along with carbohydrates, they supply you with so many other vitamins and minerals. Here's a bit of advice, try not to eat a carb alone, eat with a healthy fat or protein. For instance, as a healthy snack, you can have a pear (carbs), peanut butter (healthy fat), and a boiled egg (protein).

Be ready for Part III!

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