Foods And Drinks For Runners…

6 03 2009

Recovery drinks replenish calories and body fluids. Plain water, mineral water, seltzer or water carriers such as fruit juices, softdrinks, decaffeinated coffee or tea, low fat milk and other non-carbonated bevarages; watery foods like soups,soupy noodles, oranges, bananas, watermelon and the like, function as recovery fluids.

The general rule is: Drink 2 glasses of water for every pound you lose.

Beer is not a good sports drink, because the alcohol in it has a dehydrating effect. It is also a poor source of carbohydrates and it will make you urinate more frequently than usual.

When you perspire, some electrolytes like sodium and potassium are lost in your sweat.

The body needs 1875-5625 mgs. of potassium (roughly 4-6 glasses of juice or 6-8 servings of fresh fruits and vegetables) and 1100-3300 mgs. of sodium (roughly 1/2-1 1/2 teaspoons of table salt).

Potassium is necessary for better muscle contraction; a lack of it could cause muscle cramp.

Sodium is needed for better water retention; a lack of it could cause quick dehydration or cramps.

FOODS HIGH IN POTASSIUM:

1 glass orange juice 380 mg. potassium

1 banana 550 mg.

1 potato with skin 450 mg.

1 slice kesong puti 1625 mg.

1/2 cup mongo 449 mg.

1 piece tokwa 279 mg

FOODS HIGH IN SODIUM:

1 cup spaghetti with meat balls 1220 mg. sodium

1 cup chopsuey with beef 1053 mg.

1 slice pizza with pepperoni 817 mg.

1 regular hamburger sandwich 463 mg.

Just by taking some food after the race, therefore, you can replace sodium and potassium.

God bless us and see you at the finish line!

“I am the bread of Life.”-Jesus. (John 6:35)

Adapted from: Championship Meals

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