My Sports Background: International Association of Athletics Federations (IAAF) Certified Coach (Youth) 2012 (Level 1) and International Association of Athletics Federations (IAAF) Certified Technical Official 2014 (Level 1) for Athletics (Track and Field). I am based in Singapore (South-East Asia). I am a middle-distance coach and senior athlete in 10K, 21K and 42K.

Hi to All who Love to Run for Health, Fitness and Races:

These are information which I have gathered which is meant for sharing and discussion. If some information is not relevant or appropriate in context (such as nutrition or hydration reference which is marketed in South-East Asia, and reference to Km-Kilometres instead of Miles), please feel free to “ignore” and just treat as just “chat or information” – Edwin.

I shall present byte-sized information with the following: 

1. Nutrition

1.1 Nutrition Label, Eating For Your Sport, Nutrition in Marathon (Pre-, During and Post-Recovery) Discussion
1.2 Energy Gel
1.3 The Healthy Runner’s Diet…The Ultimate Guide to Workout Nutrition
1.4 “Bonk” and “Hitting the Wall”
1.5 How to practice your long run nutrition to find your sweet spot…

2. Hydration

2.1 how much is in a Drink?…the right mix of liquid and carbs will help fuel every run…
2.2  Training and race day running and hydration tips…

3. Metabolism

3.1 Know Your Metabolism
3.2 Metabolism and Calories

4. Special Topics

4.1 A review of the latest guidelines for exercise and sport nutrition from the American College of Sport Nutrition(ACSM), the International Olympic Committee(IOC) and the International Society for Sports Nutrition(ISSN), General nutritional needs for physical activity.
4.2 Stick to The Hydration and Nutrition Plan for Runs that Works!

5. Diets for Endurance Runs

5.1 Nutrition, Hydration, Metabolism and Biomechanics: The Kenyans

6. Marathon for Healthy Living

6.1 Running Marathon

Enjoy.

I shall start off with my Introduction :

Hi, how much must we know? This concerns everything including water, sports drinks, daily meals, snacks, snack bars, energy gel, carbo-protein, protein bars. Metabolism…how much do we know…with special focus on Marathon Runs (Half and Full)…

1. Nutrition

1.1 Nutrition Label, Eating For Your Sport, Nutrition in Marathon (Pre-, During and Post-Recovery) Discussion

Nutrition Label – Understanding Food Labelling > The Nutritional Information Panel got tips: use the ‘per 100g as prepared’ column to compare the energy (KJ) in similar food products.

The Nutritional Information Panel

Let’s take a Milo’s sachet pack..3-in-1..Per 27g Serving..

Energy is 454kJ. What is that?

So, we must know what is KJ of Energy. How do we understand? Simple, just follow my tips.

We use Nutritional Calories (calories) to define how much of Carbs (Carbohydrates), Protein and Fat. This is defined as “every gram of CHO/P/F”. For every g of CHO and Protein = 4 calories. For every g of Fats = 9 calories. Fat has the highest calories (make sure nutrition comes from Type Omega-3/6, not others), and has the most for energy when we body is burned during exercise. FAT is also for burning fuel in aerobic endurance, but not as efficient as Carbo (carbohydrates or sugars).

Let’s take a Snickers Bar (52g) of 250 Nutritional Calories: Serving size 1 unit (52g) of Snickers Bar is Nutritional Calories of about 250 with nutritional label:

We breakdown:
27g CHO (Carbo or sugars)
0g Protein
12g Fat
4.5g sat. Fat

How do we compute (53g) of Snickers Bar into Nutritional Calories:

Carbo (CHO) 27 x 4 = 108
Protein 0 x 4 (P) = 0
Fat 12 x 9 (F)= 108
s
at Fat 4.5 x 9 (F) = 40.5

We have a total of 256.5 (Calories 250) for (53g) of Snickers Bar.

Energy consumption (exercise) according to the nutrition label, “The  (53g) of Snickers Bar contains 27g Carbo 27×4 which gives us 108 Nutritional Calories”. 25g Carbo is what most runners or active brisk walkers need.

Let us return to our earlier example of Milo’s sachet pack..3-in-1..Per 27g Serving..Energy is 454kJ

Convert calorie [nutritional] to kJ –Conversion of Measurement Units

454kJ is about 108 Nutritional Calories, “The Milo’s sachet pack (3-in-1) gives us 108 Nutritional Calories”. 25g Carbo is what most runners or active brisk walkers need.

Nutrition and Hydration for Energy (Exercise for Healthy Living such as Brisk Walking and Running) explained. Discussion and topic of my next post will on Brisk Walking, Running and Nutrition in Marathon (Pre-, During and Post-Recovery)

Have Fun!

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