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Monday, 09 April 2018 22:16

Eating for Endurance

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What's the best way to fuel for the Boston Marathon? Should I eat a high fat diet to train my body to burn more fat and less glucose? What percent of calories should come from carbohydrate? protein? fat?
When it comes to eating for endurance, today's runners are confronted with two opposing views:
• Eat a traditional carbohydrate-based sports diet, or
• Eat a fat-based diet that severely limits carbohydrate intake.
What should an eager marathoner, Ironman triathlete, or ultra-runner eat to perform better? Here's what you want to know about eating for endurance, based on the Joint Position Statement on Nutrition for Athletic Performance from the American College of Sports Medicine, the Academy of Nutrition and Dietetics, and Dietitians of Canada.
1. Eat enough calories.
Most runners need ~21 calories per pound (45 cal/kg) of lean body mass (LBM). That means, if you weigh 150 pounds and have 10% body fat, your LBM is 135 pounds, your estimated energy needs are 2,800 calories a day. That said, energy needs vary from person to person, depending on how fidgety you are, how much you sit in front of a computer, how much muscle you have, etc.. Hence, your body is actually your best calorie counter—more accurate than any formula or app!

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By Jeff Benjamin
Keith Brantly was one of our sports most iconic athletes in North America. He battled hard, and long in our sport, and finished 4th twice in the 1988 and 1992 Olympic Trials marathons. He finally made the team in 1996 Olympic Trials marathon. His piece below is a thoughtful remembrance of the man who had much influence in over Brantly's career.
If there was an American runner truly devoted to the training theories and encouragement from the late Dr. David Martin, then Keith Brantly definitely fits the bill.
One of the nation's top runners during a 20 year span over more than 2 decades, the 1996 U.S. Olympic marathoner didn't just consider Dr. Martin a consultant, but as something more.
Here are Brantley's reminiscences of his most valued mentor.
"This is a snapshot of a small part of Dr. David Martin's life and our time together. I use the terms "snapshot" and "small part" because my time with Dr. Dave was just a moment in time for him. I'm very certain and I recognize the stories of several hundred other athletes, coaches, colleagues and friends who interacted with Dr. Dave could fill a several-thousand-page journal. I only believe my story is unique because he was my coach, and he always made me feel that, to him, I was the most important person on earth.
The eighteen medal haul of Team USATF was pretty impressive. Truth is, we probably missed a couple of medals with the plethora of DQs, but I’m not going to get grumpy. Some fine athletes and some fine performances. Thanks to Ashley Mitchel and Josh Gurnick of USATF,, who toiled each session to provide us the support we needed to cover the four days of global track & field.
BIRMINGHAM, England - A six-medal afternoon Sunday at the 2018 IAAF World Indoor Championships at Arena Birmingham gave USATF one of its most successful performances at World Indoors.
A championship-record performance by the women's 4x400m relay team of Quanera Hayes, Georganne Moline, Shakima Wimbley and Courtney Okolo was complemented by silvers from Ajee Wilson, Jarret Eaton, Sam Kendricks and the men's 4x400m relay team.
By the end of the day, Team USATF had amassed 18 total medals for the 2018 World Indoor Championships, equaling its third-best performance ever at World Indoors. Along the way, American athletes racked up four championship records, an American record, and 10 performances that were the best ever by Americans at World Indoors.
In team competition, Team USATF's 18 medals led Great Britain's seven, with six U.S. gold medals to Ethiopia's four. Team USATF tallied 208 points on the placing table, followed by Great Britain with 67 and Ethiopia with 57.

The top European finisher in the 2016 women’s Olympic Marathon will be on the start line in Düsseldorf: Volha Mazuronak, who finished fifth in Rio, will run the METRO Marathon Düsseldorf on April 29. The world-class runner from Belarus should start as the women’s favourite while the addition of Japan’s Hideyuki Ikegami brings another leading runner to the men’s field.

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