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Rob's Food Diary Analysis (sub-4:00)
By Wendy Martinson on 21/01/2009 19:06:05
Discover what nutrition recommendations a professional dietitian had for Rob after analysing his typical seven-day diet
overall. He could enjoy a bigger breakfast by adding toast to his usual bowl of cereal and also have a larger mid-afternoon snack prior to his evening run, for example a bowl of cereal, fruit bread, malt loaf or a hot cross bun.Fat intake Rob's fat intake
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Keep Taking The Tablets?
By Roy Stevenson on 07/07/2010 11:15:05
If you’re confused about whether you should take a vitamin supplement, and what good, if any, it might do, rest assured you are not alone
, nervous system Sources: Bread, wholemeal foods, fortified breakfast cerealsVitamin B2 (riboflavin) Function: Tissue building, energy metabolism. Helps the body absorb folic acid Sources: Milk, meat (especially liver), green leafy vegetables, eggs
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Weight-Loss Week: Best Eating Routines For Runners
By Marc Bloom on 19/10/2004 17:21:22
A third short cluster of weight-loss tips: The best ways a runner should balance protein and carbohydrate for weight loss - and more
examples include soup, hot cereal, frozen yoghurt and iced tea. These foods also take longer to eat or drink, which slows your rate of consumption and helps you to further reduce your calorie intake.Keep a private reserve: Fill plastic bags with carrots
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No-Nonsense Nutrients
By Liz Applegate on 05/06/2002 19:32:37
When it comes to negotiating the nutritional minefield, there are just 10 essentials that will keep you running fit
. You’ll know you’re on the right track, if you come close to the following amounts each day: 10 servings of grains (one serving equals a slice of bread or a large handful of cereal or pasta); seven servings of fruit (one serving equals one medium
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Topping Up The Tank
By Anita Bean on 02/02/2010 14:00:21
Keeping filled up on the run is great, but you’ve got to start with a full tank of gas. Sports nutritionist Anita Bean tells you how to fill up the right way
.Beware Of The Gas Avoid gas-forming foods such as baked beans and other pulses, cruciferous vegetables (broccoli, Brussels sprouts, cauliflower), bran cereals and spicy foods.Take To The Bottle Keep a water bottle handy so you remember to drink regularly throughout
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Supplements Made Simple - Iron
By Liz Applegate on 05/06/2000 20:57:36
What is it - and does a runner need it?
50, consume iron from a variety of sources. Meat is your best source because it contains heme iron, which is the most readily absorbable form. Other good sources of iron are fortified cereals, lentils, and broccoli. Eat a food that is rich in vitamin
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Supplements Made Simple - Vitamin E
By Liz Applegate on 05/06/2000 20:57:43
What is it- and does a runner need it?
of wheat germ provides 50 percent of your DV. Fortified breakfast cereals are also good choices because they normally contain about 25 percent of the DV.
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Ask the Experts: Marathon Nutrition with Ruth McKean
By on 20/03/2012 12:00:00
Catch the highlights from Friday's lunchtime debate, when ASICS Target 26.2 dietitian Ruth McKean answered your questions about marathon nutrition live in the forums
to eating some toast.A typical diet in the days leading up to a marathon would be high in carbs, low in fat (so the fat does not displace the carbs as fats and too much protein can fill you up). Here is an example:Breakfast: Two cups of cereal with semi
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Helen's Food Diary Analysis (sub-4:30)
By Wendy Martinson on 21/01/2009 19:37:43
Discover what nutrition recommendations a professional dietitian had for Helen after analysing her typical seven-day diet
intake by 300 - 400kcal to provide more energy for training while still accommodating her weight loss goal. This could be achieved by adding in a small snack prior to training (such as a cereal bar and banana) and drinking 500ml sports drink during any
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The Busy Runner's Guide to Losing Weight
By Liz Plosser on 06/07/2011 12:00:00
Shed the pounds whilst fitting running into a busy lifestyle
sports drink or a piece of fruit Consume during: Water (if necessary) Consume post-run: 300ml reduced-fat chocolate milk, or 170ml yoghurt with 15g high-fibre cereal60+ Minute run Consume pre-run: 45g cereal with 230ml skimmed milk, or 20g trail mix
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