Sunday, June 10, 2012

ultraRUNNING Online - A Refresher Nutrition Course for Ultrarunners

How Nutrition Helps Increase Metabolism/Fat Burning
  • Breakfast revs up metabolism by recovering liver glycogen from “overnight fasting” (sleeping).
  • Eating one - two hours before exercise increases your body’s ability to burn fat.
  • Consuming lower glycemic index (GI) foods post-exercise will help to burn fat longer. Or you can add protein, fiber and/or unsaturated fat to your high GI foods. Good snacks include small nut butter and fruit spread sandwiches on whole wheat bread, low-fat or non-fat yogurt, complex cookies like plain or wheat Fig Newton’s™, whole fruits, less-processed grains and cereals, a few nuts or fat-free chocolate milk. Try to keep the ratio about one part protein to four parts carbohydrate.
  • Eating fiber (and water) with higher GI foods. Try to get three grams of fiber per serving. This will keep your blood sugar from “spiking”.


ultraRUNNING Online - A Refresher Nutrition Course for Ultrarunners

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