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Nutrition



Welcome to Running Endurance.

Nutrition

• The Nutrition is a significant parameter of the sporting success.
• Food: The list of food


Triathlon

• The Triathlon 's races The different triathlons in which I took part were of many distances, with small preference for the short ones. The distances sprint are too fast, the triathlon of Olympic distances are very greying, they combine speed, the power with a management of the efforts. Long distance Triathlons are graying and interesting to be done, it is necessary to manage one's efforts while being based on a well built drive.
• The Preparation for triathlon The triathlon is a hard race.
There are still a few tens of years, one recommend to the cyclists of the turn not to take a bath, even less to swim, that softens the muscles.
In 1978, American gathered in only one discipline three races which proceeded in Hawaii, a race of Swimming, a race of bicycle and a marathon. Today, one does not speak about triathlètes softened but about Iron Man, moreover the women took quickly part and make better than equal play with a large male majority of triathlètes.
• The Planification of triathlon To plan its drive over a whole season is of primary importance, as regards sports activity, the expression " each thing in its time " takes all its value.


Bike

• Cycling If it is a demanding sport, it is well cycling. The bicycle, it is or one likes with passion, or one gives up and one passes to other thing. Many is likely to begin that young, it is much easier, and to practice the bicycle a such play, a recreation.


Marathon

• Training Marathon The marathon is a difficult race.
It asks a specific preparation, a physical engagement during four months of preparation, and to carry out a final combat against oneself even for can be to finish victorious, but whereas the victory is beautiful.
• Preparation for Marathon The table below is a basic program for a preparation for a Marathon. This program is done for an objective of 2 hours and 48 min, this means an average of 15 km/h.The purpose is to work one's basic speed so that it reaches your speed objective.

Nutrition


The nutrition is a significant parameter of the sporting success.
Well on, the consulting given are it only as an indication because to make sport is above all to give pleasure.

NUTRITION:

The nutrition is a significant parameter of the sporting success.
Well on, the consulting given are it only as an indication because to make sport is above all to give pleasure.

Virtues of the mode vegetarian:

It is not any more to show that the best diet for the sportsman is a mode where the meats tend to disappear and where fish and eggs replace them (advantageously).
Well on such a mode is containing green vegetables and of starchy foods. Here where to find the elements essential at the organization.

•

Calories
It is the meat which generates the most heat to the organization but while eating cereals (brown rice, millet, buckwheat...) of the fresh fruit and vegetables, the body will sufficient find calories to make sports of endurance.

•

Proteins
The eggs, skimmed milk, the low-fat cheese and Soya abound in proteins of great quality. From his consumption (1 to 1,5 G of proteins per lost kg) the athlete vegetarian must consume dairy products and eggs at least once per week.

•

Iron
This food is essential and is in the red meat most easily. However Soya replaces steak, on this point.
But attention the rich foods in fiber (vegetables) reduce the virtues of this metal; this is why it is necessary to eat a large variety and much of vegetables. One also finds iron in the dried fruits (apricots, dates, plums, grapes), in the cooked bean and cereals. The ideal being to consume them with rich foods in vitamin C in order to facilitate iron absorption by the organization.

•

Zinc
In chicken and fish one finds zinc enormously. This last assistance to eliminate the carbon dioxide from the muscles in full effort, accrues the process of cicatrisation and reinforces the immune system.
Attention a mode vegetarian without fish nor poultry does not bring to the organization the necessary content minimum of zinc

•

Calcium
500 milligrams are necessary to the human body. One can find them by eating green vegetables (broccolis, tofu treated with calcium sulphate) or fish (especially shrimps and sardines).

•

The vitamins A, B12 and D
The vegetarians can miss some unless they do not consume dairy products and eggs, enriched cereals or cod-liver oil

•

The glucose
A mode vegetarian is rich in glucoses and is with high value calorific, this is why it improves the endurance of the athletes.


Healthy feeding HDN

The germinated seeds are very rich in vitamins and are a source of proteins of good quality. Moreover, they facilitate the assimilation of the oligoéléments (zinc, copper, manganese, molybdenum, silinium, and of the minerals (calcium, magnesium).
The principal germs are

• cress (dispenser of vitamins C of first command).
• mustard.
• blue alfalfa (rich in vitamins A. C, O and E).
• chickpeas (rich in vitamin A, B, C and E, of the mineral substances and the oligoéléments).
• lenses (vitamins A and B, much of vitamin C, iron and phosphorus).
• mungo (contains vitamins A, B and C as well as calcium).
• linseeds (digestive ingredient for a feeding containing grains)
• corn (rich in vitamins B, C and E)


Food HDN essential to the marathon:
Glucoses Complete sugar, brown rice, corn pilpil, millet, whole-wheat bread with the leaven, dry beans, chickpeas
Lipids Oil of germ of wheat: one spoonful per day
Oil of first cold pressure, sunflower or carthame one to two spoonfuls per day
Protids A boiled egg per day
Liver, once per week
Brain, once by fortnight
Food yeast, a spoonful per day
Fruits At least two fruits per day
Crudenesses At least once per day

For further information, to consult the number Out-Series of INTERNATIONAL JOGGING " the new dietetics of the runner to foot " by Serge BAUDOIN.


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