Nutrition Articles

Here are some notes of the most interesting/important things I found in the nutrition articles I have been reading:

• a 165 pound runner needs 75 to 120 grams of protein a day.

I had previously once heard that a young female needs 40+ a day and was even surprised by that, so this is a huge learning!

• This article also mentioned quinoa and chicken breast as great protein foods and I had both of those for dinner tonight!
• With every footstrike, a runner carries two to seven times his or her body weight.

(all of this from http://www.runnersworld.com/nutrition-runners/eat-more-protein)

The other article I read highlighted a lot of common sense or common knowledge (but good reminders).
An example of this is the "fuel rules":
     1. Eat real food
     2.  Choose quality carbs
     3.  Write it down
     4.  Indulge on occasion
     5.  Drink deliberately

It laid out a runners pantry and good in season foods based on the time of year. 
The most interesting part of the article for me was called "How Much Do I Need?"
It's about calorie intake and how to calculate it based on your activity level.  It was interesting to realize how to calculate this (though I don't have a "goal weight in mind"). 

Also, contrary to popular belief,
myth- "Bingeing on carbs before a race maxes out muscle glycogen, which sustains endurance for distance events like marathons."
truth- "Flooding your system with more carbs than it can handle will leave you feeling bloated..."

(this article can be found here: http://m.runnersworld.com/sites/default/files/NutritionGuide_0.pdf)

Overall, these articles definitely gave me a good overview of nutrition and a good idea of what to look out for and stay away from.