cold in half.My recommendation: Take 5 to 20 grams after endurance exercise such as a 4-hour bike ride or 2-hour run. This supplement is no substitute for rest and a proper recovery diet, however.
UAN: Article type:++add book link at top++ --This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. A little zinc goes a long way. Though you have only about 2 grams of it in your body, zinc works in tandem
.Carbohydrates It’s no surprise that you need energising carbohydrates to replenish spent muscle-glycogen stores. It’s simple – if you’re not well stocked with carbs, you aren’t going to run well. And this is often a problem for busy runners who find it hard
servings of colourful fruits and vegetables (increase by one or two servings daily if you run over 35 miles per week). Of these, try to eat five unique colours. A serving equals a medium-sized piece of fruit, such as an apple; 60g of dried fruit; 160g
of grains, and between five and nine servings of fruit and vegetables.Fortify Your Immune SystemHere’s a statistic you’re not going to like: most of us average two or three colds per year, and your risk goes up in the winter months. But you don’t have
if you run over 35 miles per week). Of these, try to eat five unique colours. A serving equals a medium-sized piece of fruit, such as an apple; 60g of dried fruit; 160g of raw vegetables; 90g of cooked vegetables; or a bowl of green salad. Kota Kapama
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