Could Someone Please Tell Me A Strict Eating Habit That Would Make Me Run At The Best Of My Ability?
I'm a 12 year old track and cross country runner, 100lbs. I wanna succeed and be the best. Please don't say stuff like your to young to worry about stuff like that, because i assure you its not about my body, i just wanna be an olympian.
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Shanana, I am actually quite impressed to see your ambition and will. I really hope that you go places and get that Olympian medal!
Well, all I can say is that a healthy diet is an Olympian diet. Include a lot of carbohydrate into your diet. About 50-55% (or more for runners) of your diet should be carbohydrates or you could say around 6-11 servings (make it around 10-11 since you are a runner). There are two types of carbohydrates: Simple and complex. Simple carbohydrates come from foods like honey, sugar, candy and jam etc. You should limit the amount of simple sugars you consume each day to not more than 10% of your diet as these promote weight gain (which you obviously would not want as it would slow you down) and these would make you feel lethargic a little while after consuming them. You should focus more on complex carbohydrates such as fruits, vegetables, and whole grain breads and pasta. This is because these keep your weight and cholesterol level low and release energy in short bursts so that you feel energized for a long time. In fact, you should load up in plenty of carbohydrates a night before a race (have some platefuls of pasta or rice cooked the way you like best).
Then, about 15-20% of your diet should be proteins. Include lean meats, poultry and legumes and beans in your diet for that. Egg and protein shakes are also a good idea. Limit your fat intake to only about 30% of your total diet.
Learn to read labels and cut down on high sodium, high saturated fat junk food. You also need to drink plenty of water and other fluids. Though at your age, alcohol is not a problem, try to limit its intake in the future too if you seriously want to make it to the Olympics as it is a diuretic and makes your body lose water, which is not what you want.
It would be a good idea if you get hold of your local runner's association or a dietitian who deals with athletes to help you map out your specific needs and requirements. But generally speaking, a diet balanced with all the nutrients above is good enough too. May be you could take a vitamin supplement to increase your energy levels and yes, I almost forgot, milk is very important. After all, you need strong bones that would be able to carry you for many many miles! How about some whisked up smoothies and milk shakes made from low fat yogurt and milk respectively. The added benefit: You get to consume fruit too this way!
Good luck with the races! Bye.
Well, all I can say is that a healthy diet is an Olympian diet. Include a lot of carbohydrate into your diet. About 50-55% (or more for runners) of your diet should be carbohydrates or you could say around 6-11 servings (make it around 10-11 since you are a runner). There are two types of carbohydrates: Simple and complex. Simple carbohydrates come from foods like honey, sugar, candy and jam etc. You should limit the amount of simple sugars you consume each day to not more than 10% of your diet as these promote weight gain (which you obviously would not want as it would slow you down) and these would make you feel lethargic a little while after consuming them. You should focus more on complex carbohydrates such as fruits, vegetables, and whole grain breads and pasta. This is because these keep your weight and cholesterol level low and release energy in short bursts so that you feel energized for a long time. In fact, you should load up in plenty of carbohydrates a night before a race (have some platefuls of pasta or rice cooked the way you like best).
Then, about 15-20% of your diet should be proteins. Include lean meats, poultry and legumes and beans in your diet for that. Egg and protein shakes are also a good idea. Limit your fat intake to only about 30% of your total diet.
Learn to read labels and cut down on high sodium, high saturated fat junk food. You also need to drink plenty of water and other fluids. Though at your age, alcohol is not a problem, try to limit its intake in the future too if you seriously want to make it to the Olympics as it is a diuretic and makes your body lose water, which is not what you want.
It would be a good idea if you get hold of your local runner's association or a dietitian who deals with athletes to help you map out your specific needs and requirements. But generally speaking, a diet balanced with all the nutrients above is good enough too. May be you could take a vitamin supplement to increase your energy levels and yes, I almost forgot, milk is very important. After all, you need strong bones that would be able to carry you for many many miles! How about some whisked up smoothies and milk shakes made from low fat yogurt and milk respectively. The added benefit: You get to consume fruit too this way!
Good luck with the races! Bye.
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