Running

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Here are some healthy, high-energy food-and-drink essentials to put in your running bag Here are some healthy, high-energy food-and-drink essentials to put in your running bag

Water

Sports drink

Banana

Custom Essays on Running

Orange

Yogurt

Bagel

Energy bar

Pretzels

-Step Pre-Race Drinking System

Consider trying the following drinking routine at practice. If it works, you can use it before meets, varying the amount of water depending on how much you can comfortably tolerate.

hours before race 10 ounces of water

1 hour before race 10 ounces of water

15-0 minutes before race 4 ounces of water

Total water consumption 4 ounces

Loaf

This means two things One, eat lots of carbohydrates such as bread and pasta. And two, get plenty of rest. Begin to do both five to seven days before your big meet.

Your body converts the carbohydrates you eat during the day into glycogen, which it uses to power your muscles for maximum performance. So if you eat lots of carbohydrates such as bread, cereal, pretzels and fruit before a big meet, your body will have more energy to use as you race. The problem is, your body uses glycogen during your training workouts, too. So you must eat more than 450 grams of carbohydrates each day to keep your bodys glycogen stores full.

How much is 450 grams? About 10 to 1 servings of breads, cereals and other grain products. Munch on cereal for breakfast, bagels or pretzels during the day, and pasta or a baked potato for dinner. And wash it all down with fruit juice or high-carbohydrate drinks such as GatorLode or Exceed High Carbohydrate Source, each of which supplies about 50 grams of carbohydrate per cup.

The second part of the equation is rest. Believe it or not, loafing around also helps build glycogen stores. Tapering isnt very hard on your muscles, so they dont use as much glycogen as they do in regular training. In fact, they actually end up storing more. Talk with your coach about devising the very best taper for you.

Slurp H0

Start soaking up water or sports drinks five to seven days before your big meet to replenish the water your body has lost through sweat during training. Take a bike bottle to school, and sip from it often. Stuff one in your gym bag or your locker as a reminder. And check the color of your urine when you go to the bathroom to make sure that youre drinking enough. Clear or pale yellow urine indicates that youre well hydrated; dark urine means you may be dehydrated.

Buzz Off

Avoid caffeinated beverages such as soda, coffee and tea the day before and the day of competition. Because caffeine increases urine production, more water is lost from your body when you drink it, and this predisposes you to dehydration. Your blood thickens, so your heart must work harder to pump it to your muscles. And as a result, your performance drops.

Be Picky

Avoid unusual, spicy or gas-forming foods the day before competition; they may leave you feeling queasy on race day. And stay away from high-fat foods such as deli meats, ice cream and pepperoni pizza; they take a long time to digest.

Instead, stick with high-carbohydrate foods such as fruit, bread, bagels, pretzels, pasta and low-fat muffins and crackers, and eat them frequently during the day. But dont pig out. Since youll be doing a light workout-if any-the day before the race, your body wont need many calories, and youll end up feeling sluggish on race day if you overeat.

Sup Superbly

Eat right the night before competition. Keep your dinner simple and easy to digest and stay away from high-fiber foods to avoid the Port-o-Potties on race day. Following is a power-packed dinner guaranteed to top off your glycogen stores for maximum racing performance

1 large baked potato topped with 1/ cup low-fat grated cheese

large squares of corn bread topped with tablespoons of fruit spread

1 large glass of skim or 1 percent milk

1/ cups frozen yogurt topped with fruit

Eat Early

Get a jump start on race day with a well-planned precompetition meal. Your body will have depleted some of its glycogen stores during the night. So eating a high-carbohydrate breakfast will top off your tanks and fend off the hunger pangs that are bound to hit later in the day.

Two to hours before your first event, munch on 1 1/ cups of cereal and a slice of toast topped with fruit spread. And quench your thirst with a cup of fruit juice. Avoid fat and protein at all costs (they would remain in your intestines during the race and could make you nauseous). Please note that this sample paper on Running is for your review only. In order to eliminate any of the plagiarism issues, it is highly recommended that you do not use it for you own writing purposes. In case you experience difficulties with writing a well structured and accurately composed paper on Running, we are here to assist you. Your persuasive essay on Running will be written from scratch, so you do not have to worry about its originality.

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