Diet for Marathon Runners by Shahdon M. Jamil https://padlet.com/shahdon/npkdx7u3bape en-us 2018-01-24 12:59:20 UTC 2025-10-22 17:05:23 UTC hello@padlet.com https://padlet-assets.s3.amazonaws.com/icons/Send.png QUESTION 1 shahdon https://padlet.com/shahdon/npkdx7u3bape/wish/224185676 David is a marathon runner who is training to run a total distance of 42km. 

  • What food would you recommend? Give examples of food and explain your recommendation(s).
]]> 2018-01-24 13:01:15 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224185676 QUESTION 2 shahdon https://padlet.com/shahdon/npkdx7u3bape/wish/224187515 Below is a picture of nutrition label found on a mineral water bottle.

Can it provide runners energy during the run? Why or why not]]> 2018-01-24 13:06:32 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224187515 Nathan Gotama nathan_godfrey_gotama https://padlet.com/shahdon/npkdx7u3bape/wish/224525574 Carbohydrates are important. Carbs are an athlete's main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen.


Q1. When you exercise, your body changes glycogen into energy. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities. But if your workout is longer than that, use these strategies:

  • "Carbohydrate loading for 3 or 4 days before an event can help top up your glycogen stores,” says sports dietitian Joy Dubost, PhD.
  • Eat a diet that gets about 70% of its calories from carbohydrates, including breads, cereals, pasta, fruit, and vegetables, to achieve maximum carbohydrate storage.
  • On the day of a big event, eat your last meal 3 to 4 hours before exercising, to give your stomach time to empty.
  • Avoid eating sugary or starchy foods within 30 minutes of starting an activity; they can speed up dehydration.
  • Replenish carbs, minerals, and water during long exercise sessions. Eat a snack and drink fluid every 15 to 20 minutes. Refined carbohydrates (with sugar or flour) pass quickly into the bloodstream, where they fuel working muscles. Many athletes prefer sports bars, sports drinks, or gels, since they're so convenient. But fruit and fruit juice are also excellent choices.
  • Reload on carbohydrates after intensive exercise, too. "Since you don't need quick energy, it's best to choose less refined carbohydrates" such as a whole-grain bagel or carrot sticks, which provide both carbohydrates and a rich array of nutrients, Dubost says.
Protein doesn’t provide a lot of fuel for energy. But you need it to maintain your muscles.



  • Know what you need. The average person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day. That's about 88 grams of protein for a 150-pound person. A strength athlete may need up to 1.7 grams per kilogram of body weight. That's about 150 grams of protein for a 200-pound athlete.
  • Favor foods. Getting too much protein can put a strain on your kidneys. Instead of protein supplements, eat high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk.
  • Drink up. "Milk is one of the best foods for recovery after an event, because it provides a good balance of protein and carbohydrates," Dubost says. Milk also has both casein and whey protein. The combination may be particularly helpful for athletes. Research shows that whey protein is absorbed quickly, which can help speed recovery immediately after an event. Casein is digested more slowly, helping to ensure long-term recovery of muscle after a grueling event. Milk also has calcium, which is important for maintaining strong bones.
For long events, such as marathons, your body turns to fat for energy when carbohydrate sources run low.


Most athletes get all the fat they need by following the basic dietary guideline to eat mostly unsaturated fat from foods such as nuts, avocados, olives, vegetable oils, and fatty fish like salmon and tuna.


Avoid fatty foods on the day of an event, since they can upset your stomach.
Intense exercise, especially in hot weather, can quickly leave you dehydrated. Dehydration, in turn, can hurt your performance and, in extreme cases, threaten your life.


"All high-intensity athletes should drink fluids early and often," Dubost says. "And don't wait until you're thirsty. By the time you feel parched, you may be seriously dehydrated."
Here's other useful tips:
1. Watch your carbs. Carbohydrates are the chief source of energy in a diet plan for athletes. Stocking up on the right carbs at regular intervals ensures that athletes have enough fuel to sustain high intensity training for long durations. Experts recommend taking in extra carbohydrates (up to 70% of daily calorie intake) two to three days prior to the event. This is especially true for long distance athletes, cyclists, etc. 
 2. Maintain a healthy level of daily calorie intake. 
A healthy individual requires approx. 1200 to 1800 calories daily, but an active athlete needs much more (ranging from 2200 to 3000 calories daily, depending on age, body weight, and activity level) to maintain peak performance levels. 
 

 3. Stay hydrated. Athletes must have optimum fluid intake to maintain electrolyte balance in the body and prevent dehydration.
 
 4. The right fats. Another healthy diet tip for athletes is to ensure that they maintain an adequate intake of the right kind of fats. Fats serve as fuel to meet the increased energy demands of trained athletes. Restrict intake of saturated and trans fatty acids and include omega 3 fatty acids through dietary and supplemental sources. 
 5. Proteins pack punch.
 Proteins are essential to build strength and body weight. Around 10 to 12 % of daily calorie intake should be lean proteins which may be derived from a varied diet. Excessive intake of protein may result in dehydration.
 
 6. Variety is the key. A healthy diet tip for athletes is to ensure a wide variety of food groups are included in the diet plan. Include a range of fruits, veggies, nuts, dairy products, and whole grains in the diet.
 
 7. Minerals are a must. Strenuous training may have an impact on the levels of vital minerals such as calcium, iron, selenium, and zinc. Eating fruits like bananas, oranges, and potatoes help maintain potassium levels. 
 8. Before you go in.
 Pre-sport meals must be small, easily digestible, and usually not more than 500 to 1000 calories. Complex carbs and starch must be added in the meal along with adequate fluids.
 
 9. Sweet nothings. Stay away from sugary drinks and sweets as they result in drastic blood glucose level fluctuations which may cause premature exhaustion and dehydration.
 
 10. Curb the caffeine. Caffeine intake may adversely affect performance levels of athletes and should be avoided.

Q2. Reason 1: There is no carbohydrates and protein (the MAIN fuel for athletes!!!)
       Reason 2: The athlete will not receive energy.
                                                                        The End
Credits: 1. https://www.newsmax.com/FastFeatures/diet-tips-for-athletes/2011/03/17/id/371695/
               2.https://www.webmd.com/fitness-exercise/features/nutrition-tips-athletes#1
]]> 2018-01-25 06:58:22 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224525574 Krithikha https://padlet.com/shahdon/npkdx7u3bape/wish/224539055 1. It occurs when the body's carbohydrate fuel tank - the body's preferred energy source during high intensity activity that is stored in the muscles and liver as glycogen - gets low and the brain and muscles show signs of fatigue. If you hit the wall during a marathon you'll know about it, every step feels like wading through treacle. You can avoid the dreaded wall by 'carb loading' before and during a run to maximise your energy stores, which means stocking up on lots of carbohydrate-rich pasta, potatoes, and certain fruits and vegetables.  Protein helps to rebuild muscle, so is particularly important after a long run to repair damaged tissue and stimulate the development of new tissue. Good protein foods to eat after a run include milk, cheese and yoghurt, white meats and eggs. 
 
 It's important to replenish your carbohydrate stores during runs of 90 minutes or more. The body can only store around 2,000 kcals of glycogen and after a few hours of running, your fuel tank warning light will flicker on unless you frequently top up your carb stores. High GI carbohydrate foods are best during a run as they release energy quickly. Choose specially designed sport gels and isotonic drinks, or try bananas, oranges, honey, dried fruit or gummy sweets such as jelly beans. Fuel every 45-60 minutes during a long run, with around 30-60 grams of carbohydrate (120-140 calories) per hour (e.g. a large banana, white bread honey sandwich or energy gels), and don't forget to stay hydrated with plenty of fluids and electrolytes. 
Source: goo.gl/1tW375

2.The water does not have any calories which is also energy. And it does not have any carbohydrates which is the fuel tank for athletes. So the athletes will not receive any energy.


]]> 2018-01-25 08:05:22 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224539055 Talia_Koh https://padlet.com/shahdon/npkdx7u3bape/wish/224542482 1) I would recommend food that has a lot of carbohydrates.
--------------------------------------------------------------------------------------
2) No because it has no calories or energy which the runner needs to run.
--------------------------------------------------------------------------------------]]> 2018-01-25 08:20:38 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224542482 Jayden Ng https://padlet.com/shahdon/npkdx7u3bape/wish/224544603 1)
  • Oatmeal               
  • Shiitake Mushrooms
  • Cruciferous Vegetables (Broccoli, Cauliflower, Cabbage)
  • Non-Fat Plain Or Greek Yogurt
  • Blueberries.
  • Canned Pumpkin
  • Wild Salmon
  • Whey & Casein Proteins
  • Chocolate Milk
  WHY THESE FOOD ARE GOOD FOR ATHLETES: As an athlete, not only will you maximize your performance with quality nutrition, you will also maximize your health by adding years to your life. These foods contain the necessary nutrients, antioxidants, anti-inflammatory agents, and anti-cancer properties to improve athletic performance, enhance recovery, minimize muscle damage, improve strength, decrease body fat, build lean muscle, and most importantly, improve overall health.
-----------------------------------------------------------------------------------
2) The food does not have any carbohydrates or any source of enery to allow them to stregthen up so no energy would go to their leg muscles.
------------------------------------------------------------------------------------
Source,
http://www.healthfitnessmag.com/Health-Fitness-Magazine/August-2008/Top-15-Super-Foods-For-Athletes/

]]> 2018-01-25 08:29:21 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224544603 Ken Shiin https://padlet.com/shahdon/npkdx7u3bape/wish/224545655 QUESTION 1: for preparation, he should eat food that contains a sufficient energy/kcal(calories) level for his marathon. a good amount of carbohydrates will also help as it will provide him more energy for running a longer distance.
his body will convert the carbohydrates into glucose for energy. 

food with a substantial amount of minerals is also important as A LOT of the minerals in his body will be lost via sweat while running.
if this is possible, he should also bring some isotonic drinks during the marathon for mineral replenishment. 

some good examples of food or drink that have all these important supplements are 100PLUS, bananas, bread

QUESTION 2: it can as it has minerals needed for running a marathon, but it alone IS NOT ENOUGH for runners. like i said in the first question, runners will also need carbohydrates, calories, sugar and a bit of sodium. ]]> 2018-01-25 08:33:58 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224545655 Rahul https://padlet.com/shahdon/npkdx7u3bape/wish/224549047 1)Pre-run snacks boost blood glucose levels, and can top off muscle carbohydrate stores — essential fuel for longer, harder runs. The more time for digestion, the larger the snack. a bowl of cereal or peanut butter sandwich, or a small smoothie and muffin This snack can help to delay fuel depletion during the run, and prevent hunger as well. Fifty to 75 grams of easily-digested carbohydrates can be consumed two hours before a run.
2)DAA. The answer is already there. "No significant source of calories and whatsoever"]]> 2018-01-25 08:49:09 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224549047 Lakshana https://padlet.com/shahdon/npkdx7u3bape/wish/224553018 1.During  the training  ,weeks before the marathon : Low GI carbohydrates such as wholegrain rice and pasta are good to introduce into your general diet at this stage .
Before long marathon run:
A few hours before any long run, eat a meal high in low GI carbohydrates, moderate in protein and low in fat to give your body all the nutrients it needs for the next few hours. Porridge with fruits, a chicken sandwich and fruit or a bagel and peanut butter are good options.

2. There is o% of everything except Calcium  4%  which is not going to help the marathon runner as he has to acquire energy  from the drink. The lack of protein and nutrients causes him to not receive any energy.
source:
https://www.bbcgoodfood.com/howto/guide/what-eat-when-running-marathon]]> 2018-01-25 09:06:13 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224553018 Sadhana https://padlet.com/shahdon/npkdx7u3bape/wish/224554318 2018-01-25 09:10:29 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224554318 Justin https://padlet.com/shahdon/npkdx7u3bape/wish/224554855 1. I would suggest rice , potato or food with alot  of carbohydrates. Carbohydrates is important as it gives alot  of energy so while running he can run a further distant and not get tired easily
2. Yes and no. Yes because water is important for us to keep us from getting dehydrated and pass out from heat stroke. No because it provides no carbohydrates. That means it contains a very small amount of energy and the person running would get worn out .]]> 2018-01-25 09:12:50 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224554855 Sarah https://padlet.com/shahdon/npkdx7u3bape/wish/224555286 1) I would recommend foods with high amounts of carbohydrates, but low on sodium and calories because sodium would cause him to be less hydrated and make him need to drink more water after sports. Calories in food would affect his stamina and he would need more effort to participate in sports which is a waste of energy. Carbohydrates on the other hand is an important fuel for the body as it provides energy for him and is highly important.
2) No because although it has no sodium or calories,(which is a good thing),it does not provide carbohydrates or nutrition for the body. In other words, it does not really benefit the body except for quenching one's thirst. Hence, I would not recommend it.
]]> 2018-01-25 09:14:35 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224555286 Yu Xiong https://padlet.com/shahdon/npkdx7u3bape/wish/224557931 1) I recommend that his nutrition plan needs to kick in at least a few weeks before the big day. Experimenting with foods before and after a run and finding recipes he likes is important - the last thing he needs during the race is an unhappy stomach. Low GI carbohydrates such as wholegrain rice and pasta are good to introduce into his general diet at this stage as they release energy slowly and will build up his carbohydrate tank. The final week is the time for real carb-loading, so make pasta and porridge his friend.But he should be wary of gas-inducing carbs, however, such as broccoli, cabbage, beans or too much fruit, or it could make for an uncomfortable run!  A few hours before any long run, he should eat a meal high in low GI carbohydrates, moderate in protein and low in fat to give his body all the nutrients it needs for the next few hours. Porridge with fruits, a chicken sandwich and fruit or a bagel and peanut butter are good options.
2) No,it has no carbohydrates,protein,or sodium. Carbohydrates are sugar-based molecules, and the body can use some of them to produce glucose. Glucose becomes stored in the liver and muscles as glycogen, molecules that function as long-term energy storage that can be tapped into when needed (such as during a lengthy run).Proteins are required becuase "With every footstrike, a runner carries two to seven times his or her body weight," says Douglas Kalman, Ph.D., R.D., who has done extensive research on the effects of protein in athletes. "Protein is what keeps your body healthy under all that strain." Adequate protein intake accelerates muscle growth and speeds recovery by helping rebuild muscle fibers stressed during a run. Since protein helps muscles heal faster, runners who consume the right amount are less likely to get injured. The reverse is also true, according to the authors of the ISSN paper: Athletes who get insufficient amounts of protein are at a higher risk of injury.  What's more, high-protein intake has been shown to help maintain a strong immune system. "After an intense bout of exercise, your immune system is weakened for about four to five hours," says Richard Kreider, Ph.D., one of the ISSN study's authors and head of the Exercise and Nutrition Laboratory at Baylor University. "Protein stimulates white blood cells, which helps shield against upper-respiratory problems." Military research studies show that Marines who ingested high amounts of protein had fewer medical visits than those with lower protein intake. Sodium is a mineral and electrolyte that helps to maintain water and electrolyte balance in the body. Getting the right amount of sodium in your diet is important for your general health and running. Too much, and you could increase your risk for high blood pressure; too little, and you could impair several bodily functions, including those of your muscles.
Links:
https://www.bbcgoodfood.com/howto/guide/what-eat-when-running-marathon
https://www.livescience.com/32833-why-do-carbs-improve-marathon-runners-performance.html
https://www.runnersworld.com/nutrition/eat-more-proteincom
https://www.runnersworld.com/sodium]]> 2018-01-25 09:24:49 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224557931 Viya viyavarman https://padlet.com/shahdon/npkdx7u3bape/wish/224592530 1.  Before I start elaborating on a healthy runner's diet, foods, fruits, vegetables, whole grains, and lean meats are better for him than fortified products such as energy bars, nutrient-enhanced drinks, and fortified packaged foods.
                         Food That Is Good:
1(a). Bananas
  Giving a high-carb energy booster before afternoon run, you can’t go wrong with a banana. This fruit also contains a healthy dose of potassium. This is especially important for long-distance runs or in hot temperatures when you are likely to sweat a lot and thus lose valuable minerals.

1(b). Oats
  Oats have a low glycemic index. This means that they cause your blood sugar level to rise slowly, provide you with energy over a longer period of time and keep you feeling full longer.

1(c). Peanuts
Here, we are talking about pure peanut butter without any additives like sugar, salt or oil. It’s a good source of vitamin E, which is probably the most effective antioxidant among the vitamins. While it is true that peanuts contain a lot of fat (making them anything but low calorie), it mainly consists of monounsaturated and polyunsaturated fatty acids. These can help lower cholesterol levels in your blood. Plus, they are important for strengthening your immune system, speeding up your post-run recovery and preventing injuries.

                                                          Nutrition

2. No, it does not. Carbohydrates are really important for energy to run long distances. And protein is compulsory for healthy muscles during the marathon. As a result, it cannot provide energy for the runners.
 
SOURCES:
 goo.gl/0AZ4nq 

 



]]> 2018-01-25 11:38:27 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224592530 Etha https://padlet.com/shahdon/npkdx7u3bape/wish/224595634 2018-01-25 11:51:25 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224595634 Sophia https://padlet.com/shahdon/npkdx7u3bape/wish/224599604 When a marathon runner is running, they require more energy and fluids to keep on running throughout the long distances. These can come in the form of fluids and carbohydrates. 

Carbohydrates are sugar-based molecules, and the body can use some of them to produce glucose. Glucose becomes stored in the liver and muscles as glycogen, molecules that function as long-term energy storage that can be tapped into when needed (such as during a lengthy run). https://goo.gl/8DNtcK

1) There are different things to eat before and after Davis's run.

A few weeks before
Your nutrition plan needs to kick in at least a few weeks before the big day. Experimenting with foods before and after a run and finding recipes you like is important - the last thing you need during the race is an unhappy stomach. Wholegrain rice and pasta are good to introduce into your general diet at this stage as they release energy slowly and will build up your carbohydrate tank. The final week is the time for real carbohydrate-loading, so make pasta and porridge your friend. Be wary of gas-inducing carbs, however, such as broccoli, cabbage, beans or too much fruit, or it could make for an uncomfortable run!

A few hours before a long run
Eat a meal high in low Glycemic Index carbohydrates, moderate in protein and low in fat to give your body all the nutrients it needs for the next few hours. Porridge with fruits, a chicken sandwich and fruit or a bagel and peanut butter are good options. 

After  a long run
David would have around 30 mins when the body is primed to replenish its carbohydrate stores and soak muscle-repairing protein after a run. Chocolate milk is a good mix of protein and carbs, or make a smoothie with lots of fruit. Drink plenty of fluids too to replace water that has been lost through sweat.
Source:  https://goo.gl/f4Moc7 

2) No, the water must not only contain H20, it must also contain sugars, carbohydrates and protein. These are essential as  David had lost a lot of water and energy during the run and must replenish it before the body starts to fail.
]]> 2018-01-25 12:08:32 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224599604 Evan https://padlet.com/shahdon/npkdx7u3bape/wish/224601781 1. I would recommend foods with lots of carbohydrates, for example, rice, cereal or potatoes. When food with lots of carbohydrates are consumed, the carbohydrates in the body will be converted into glucose. Whilst an intensive sport is being carried out, the oxygen that is being taken in to the body will burn the glucose, which produces energy.

2. No. Since there is no amount of carbohydrates in the water, it will not give him the energy to run. It will only hydrate him. ]]> 2018-01-25 12:17:14 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224601781 Alena https://padlet.com/shahdon/npkdx7u3bape/wish/224602178 Q1. 
I would recommend a food that is either high in calories, total fat, sodium, total carbohydrate, sugar, protein and calcium. As all this are needed to give a person energy and it keeps the person fit and healthy. I would recommend food products such as rice, bananas, apples and fruit juice.
Q2.
The mineral water shown in the picture above cannot provide runners energy because the mineral water is low in calories, total fat, sodium, total carbohydrate, sugar, protein and calcium. Since the food product is high in neither  calories, total fat, sodium, total carbohydrate, sugar, protein and calcium, it will not provide runners with energy for the run. They should provide isotonic drinks or fruit juice and a fruit or some sweet things for the runners so they will have energy to run the race. For example, they could provide drinks such as 'H-TWO-O', a fruit or two like bananas and sweet things like sweets.]]> 2018-01-25 12:18:38 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224602178 Ethan ethan_lkc https://padlet.com/shahdon/npkdx7u3bape/wish/224603076  I would advice runners to eat high in low GI carbohydrates.
1. I would advice runners to eat seeds or fruits made from seeds such as beans and cashew nuts.  Beans are packed with health-boosting compounds.  
 In addition to traditional nutrients like protein and essential fats, seeds contain bioactive compounds, such as phenolic compounds and ferulic acid, which act as antioxidants.


Eating a diet with ample plant seeds has been shown to improve health and help maintain a healthier body weight. People who eat whole grains and beans have a lower risk for developing type 2 diabetes and certain cancers, and they tend to have lower cholesterol levels than people who don't eat nuts and seeds.
Source of inspiration:
https://www.runnersworld.com/nutrition/the-healthy-runners-diet
Q2
No, the meaning of calories is a unit of energy. The bottle of water has 0 calories which means that it does not provide energy. Hence, Water does not provide energy for the runner.


]]> 2018-01-25 12:21:57 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224603076 Pi Ting https://padlet.com/shahdon/npkdx7u3bape/wish/224606872 Question 1:
I would recommend food that are high in Vitamin C, simple sugar, Low in fat.

Some examples are:
- Bananas
- Dried Berries (cherries help reduce muscle soreness)
- Gummy Bears
- Marshmallow
- Energy Bar
- Jam/Honey Sandwich
- Pretzels (replenishes energy)
- Frozen Grapes

Source:
https://greatist.com/fitness/run-snacks-improve-marathon

Question 2:
No, this drink only provides H2O, and the important stuff are all 0.]]> 2018-01-25 12:34:59 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224606872 Sherin https://padlet.com/shahdon/npkdx7u3bape/wish/224614270 Question 1.

1. Bananas
 This fruit contains a healthy dose of potassium (about 400 mg). This is especially important for long distant runs or in hot temperatures when you are likely to sweat a lot and thus lose valuable minerals. Potassium (as well as other minerals like sodium, magnesium and chloride) compensates for this loss and lowers your blood pressure at the same time.
2. Oats
Oatmeal is the perfect breakfast when you want to go out for a run afterwards. It provides you with plenty of carbs (one serving contains about 25 g) and is high in fiber. Plus, oats have a low glycemic index. This means that they cause your blood sugar level to rise slowly, provide you with energy over a longer period of time and keep you feeling full longer.
3. Peanut butter
 pure peanut butter without any additives like sugar, salt or oil is a good source of vitamin E, which is probably the most effective antioxidant among the vitamins. While it is true that peanuts contain a lot of fat (making them anything but low calorie), it mainly consists of monounsaturated and polyunsaturated fatty acids. These can help lower cholesterol levels in your blood. Plus, they are important for strengthening your immune system, speeding up your post-run recovery and preventing injuries. Peanut butter also contains a good deal of protein and thus helps your muscles grow. 
4. Broccoli
This green vegetable is full of vitamin C. According to studies, this can help reduce the risk of, or even prevent sore muscles after intense workouts. Broccoli is also a good source of calcium, folic acid and vitamin K, which strengthen our bones.
4. Broccoli
This green vegetable is full of vitamin C. According to studies, this can help reduce the risk of, or even prevent sore muscles after intense workouts. Broccoli is also a good source of calcium, folic acid and vitamin K, which strengthen our bones.
6. Dark chocolate
As a diligent runner, you are allowed to treat yourself once in a while. Dark chocolate (with at least 70% cacao) is the perfect sin because you don’t have to feel guilty afterwards. It can lower your blood pressure and cholesterol levels. Plus, the flavanols (secondary metabolites) contained within help reduce inflammation. What is the best thing about dark chocolate (other than the taste)? It puts you in a good mood. Portion size two or three squares. 
7. Whole-grain pasta
It is no coincidence that people often hold pasta parties the night before a marathon. These events not only help put you in the right mindset for the next day’s race, but the high-carb meal also fills up your glycogen stores. These glycogen reserves provide you with the energy you need during the marathon. When buying pasta, and bread for that matter, make sure to choose the whole grain variety – these keep you full longer and contain additional B vitamins (like bananas, too). These are essential for building muscle and can improve your endurance and performance.  
8. Coffee
Studies have shown that a cup of coffee can give your high-intensity interval training a boost. The caffeine contained within helps you run faster and cover your training distance in less time. The important thing is that you drink black coffee – without milk and sugar.  
9. Potatoes
Potatoes like bananas are a valuable source of potassium, making them a staple of every runner’s diet. Also worth mentioning is their calorie content. For example, 100 g of the popular vegetable has two-thirds less calories than 100 g of rice. When paired with lean chicken, salmon or fried eggs, they make for a healthy and tasty recovery meal. Plus, did you know that just one large sweet potato can cover your total daily requirement of vitamin A? This vitamin works as an antioxidant, improves your eyesight, strengthens your bone tissue and boosts your immune system.

Question 2.
The water should not only contain  H2O  but should also contain sugars, carbohydrates and protein. This is why sports drinks have these basic ingredients: 
  • water
  • sugar
  • salt.
These three ingredients work to rehydrate, re energise and replace lost electrolytes. 
Source 1: goo.gl/9CQrBm 
Source 2: goo.gl/CGhUo3 
]]> 2018-01-25 12:58:37 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224614270 Vinidra https://padlet.com/shahdon/npkdx7u3bape/wish/224616755 1.Almonds
Runners should eat a small handful of almonds at least three to five times per week. Nuts, especially almonds, are an excellent source of vitamin E, an antioxidant that many runners fall short on because there are so few good food sources of it. Studies have shown that eating nuts several times per week lowers circulating cholesterol levels, particularly the artery-clogging LDL type, decreasing your risk for heart disease. And the form of vitamin E found in nuts, called gamma-tocopherol (a form not typically found in supplements), may also help protect against cancer.

Add to your diet: Add almonds and other nuts to salads or pasta dishes, use as a topping for casseroles, or throw them into your bowl of hot cereal for extra crunch. Combine with chopped dried fruit, soy nuts, and chocolate bits for a healthy and tasty trail mix. Almond butter is perfect spread over whole-grain toast or on a whole-wheat tortilla, topped with raisins, and rolled up. Store all nuts in jars or zipper bags in a cool dry place away from sunlight and they'll keep for about two to four months. Storing them in the freezer will allow them to keep an extra month or two.
2. Eggs
One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery. Eat just one of these nutritional powerhouses and you'll also get about 30 percent of the Daily Value (DV) for vitamin K, which is vital for healthy bones. And eggs contain choline, a brain nutrient that aids memory, and leutin, a pigment needed for healthy eyes. Choose omega-3 enhanced eggs and you can also increase your intake of healthy fats. There’s no need to be overly cautious about the cholesterol in eggs (200 mg). Recent U.S. dietary guidelines lifted the 300 mg daily limit, citing research that has shown dietary cholesterol doesn’t increase the risk of heart disease.

Add to your diet: Whether boiled, scrambled, poached, or fried (in a nonstick skillet to cut down on the need for additional fats), eggs are great anytime. Use them as the base for skillet meals such as frittatas. Or include them in sandwiches, burritos, or wraps as you would meat fillers. You can also add them to casseroles and soups by cracking one or two in during the last minute of cooking.
3. Sweet potatoes
This Thanksgiving Day standard should be on the plates of runners year-round. Just a single 100-calorie sweet potato supplies more than 250 percent of the DV for vitamin A in the form of beta-carotene, the powerful antioxidant. Sweet potatoes are also a good source of vitamin C, potassium, iron, and the two trace minerals manganese and copper. Many runners fail to meet their manganese and copper needs, which can have an impact on performance since these minerals are crucial for healthy muscle function. There are even new sweet-potato varieties that have purple skin and flesh and contain anthocyanidins, the same potent antioxidant found in berries.
Add to your diet: Sweet potatoes can be baked, boiled, or microwaved. You can fill them with bean chili, low-fat cheese, and your favorite toppings, or you can incorporate them into stews and soups. Baked as wedges or disks, sweet potatoes make delicious oven fries. Don't store sweet potatoes in the fridge because they will lose their flavor. Instead, stash them in a cool, dark place, and they should keep for about two weeks.
4. Whole-Grain Cereal with Protein
Look for whole-grain cereals that offer at least five grams of fiber and at least eight grams of protein. Just be careful with the added sugar content—shoot for less than 10 grams of the sweet stuff per serving.

Add to your diet: Of course whole-grain cereal is excellent for breakfast—a meal you don't want to skip since research indicates that those who eat breakfast are healthier, trimmer, and can manage their weight better than nonbreakfast eaters. Cereal also makes a great postrun recovery meal with its mix of carbohydrates and protein. Or you can sprinkle whole-grain cereal on top of your yogurt, use it to add crunch to casseroles, or tote it along in a zip bag.
5. Oranges
Eat enough oranges and you may experience less muscle soreness after hard workouts such as downhill running. Why? Oranges supply over 100 percent of the DV for the antioxidant vitamin C, and a recent study from the University of North Carolina Greensboro showed that taking vitamin C supplements for two weeks prior to challenging arm exercises helped alleviate muscle soreness. This fruit's antioxidant powers also come from the compound herperidin found in the thin orange-colored layer of the fruit's skin (the zest). Herperidin has been shown to help lower cholesterol levels and high blood pressure as well.

Add to your diet: Add orange sections to fruit and green salads, or use the orange juice and pulp for sauces to top chicken, pork, or fish. And to benefit from the antioxidant herperidin, use the orange zest in baking and cooking. Select firm, heavy oranges, and store them in the fridge for up to three weeks. Orange zest can be stored dried in a glass jar for about a week if kept in a cool place.
Source: goo.gl/vxCjRL
2. Calcium  4%  is not going to help the marathon runner as he has to acquire energy  from the drink. The lack of protein and nutrients causes him to not receive any energy.



]]> 2018-01-25 13:06:02 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224616755 Faris https://padlet.com/shahdon/npkdx7u3bape/wish/224619095 1. Rice, and food with a lot of carbohydrates as it gives us a lot of energy so you do not get worn out easily.

2.  Yes/No.
Yes because water keeps us hydrated and from passing out due to heat stroke.
No because there are no carbohydrates so it contains very little energy and you can get tired easily.]]> 2018-01-25 13:12:55 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224619095 Prasanna https://padlet.com/shahdon/npkdx7u3bape/wish/224620629 Question 1
-Salmon (Fish)
Salmon is one of the highest nutrient levels as it has a lot of important nutrients needed by the body
1/2 a fillet of salmon has:
Calories=               367kcal
Saturated Fat=4g, 22%
Vitamin A=             02%
Vitamin C=             11%
Iron=                        03%

Question 2
Not sure, even though calcium doesn't help with having energy, it still helps to develop bones. So as I was saying, I am on the fence whether calcium helps or not.

*I wrote this by myself and did not go to informational websites like wikipedia etc;]]> 2018-01-25 13:16:47 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224620629 I would recommend rice or potatoes as they have lots of carbohydrates. https://padlet.com/shahdon/npkdx7u3bape/wish/224661915
No, it has 0 nutrition value. ]]> 2018-01-25 14:34:39 UTC https://padlet.com/shahdon/npkdx7u3bape/wish/224661915