Beginner Runner Diet

People starting out running almost certainly will want to lose some weight because of the endeavor. The fact is that running is a great activity not just for losing weight. Running is used by people the world over to clear your head and most people who do it end up loving it. If you are a beginner it may take some time for you to enjoy running. Your body will have to go through a lot before it is comfortable enough to enjoy the sport. However if you start a beneficial diet plan when you start running you will be able to see more results, faster. You will also finding yourself enjoying yourself more on those long runs.

How much of a beginner are you?

Beginner means different things to different people. Of course, if a beginner runner means that you are running one mile a day for five days a week, than your beginner runner diet will be drastically different to someone who runs three miles a day six days a week. You should look at every mile run as 140 calories burned. If you are just running one mile a day that is not a big loss, but if you are running ten miles a day then you need to refuel your body.

If you are running for 2 miles a day, your calories that are burned by running is around 280. If you want to lose weight you can keep your diet at maintenance level and let your running take care of brining you into negative calories. If you are trying to maintain your weight at a healthy level than you should add 280 calories to your maintenance level.

For a beginner runner diet you will not have to worry about carbohydrate loading. Carb loading is a strategy to flood your body with energy waiting to be used during the race. However, you will have license to eat a higher amount of carbs than on previous diets. Carbohydrates supply you with useable energy that is easily used up during a run. You should, get at least fifty percent of your calories from carbohydrates as a beginner runner.

Having consistent eating patterns will help improve your race performance. Remember that your calories should come from the most nutrient packed foods as possible. The nutrients that your food contains the easier it will be for you to make a complete recovery after each run.
Source:
http://www.coolrunning.com/engine/2/2_1/162.shtml , Cool Running