BOOK: NUTRITION FOR RUNNERS

About the book: Nutrition for Runners
This book is written with the simple focus and with the aim to assist runners and others engaged in endurance sports to enhance the joy of training, increasing the pleasure of running and improve performance by selecting the right diet. The book focuses on explaining how runners and others engaged in endurance sports can use energy and nutrients from sound dietary habits during competition runs, during race events and the first few days after the race. Although this book is written with runners in mind, all those engaged in endurance sports can make use of the book and it can be beneficial for individuals who are interested in or are competing in running, triathlon, cycling, football, basketball, volleyball or other endurance disciplines.

Want to know more about nutrition for running and food supplements for runners? Take a look at this book in Amazon Kindle Store.

Sound scientific support
Numerous studies show the link between good nutrition and enjoyment and success when running/exercising (1). For amateurs, who run for fun, it is very important to have a good nutrition plan. A good nutrition plan is not only selecting food that helps with runs but also timing of meals. In this short book, we will provide you with simple, easy to understand recommendations. The book is a reference for every runner, regardless of skills, to look into before a practice run or an important competition.

Three things are among the most important when succeeding in sports:
  1. Training
  2. Rest
  3. Nutrition

Table of Contents
The book, Nutrition for Runners – The Week around a Race, is written with the simple focus and with the aim to assist runners and others engaged in endurance sports to enhance the joy of training, increasing the pleasure of running and improve performance by selecting the right diet. The book focuses on explaining how runners and others engaged in endurance sports can use energy and nutrients from sound dietary habits during competition runs, during race events and the first few days after the race. Although this book is written with runners in mind, all those engaged in endurance sports can make use of the book and it can be beneficial for individuals who are interested in or are competing in running, triathlon, cycling, football, basketball, volleyball or other endurance disciplines.

In the book you will find the following topics:

  • For whom is this book?
  • About the authors
  • The importance of nutrition for runners
  • Why worry about good nutrition?
  • Carbohydrates – a runner’s best friend
  • Running never takes more than it gives
  • The week before a race
  • Points to keep in mind the days leading up to a long race
  • Two or three days before a race
  • Important things to keep in mind the last few days before a race
  • Checklist – equipment
  • Race day
  • Suggestion for a meal that could suit well as a breakfast on a race day
  • The race
  • The days after a race
  • Examples of nutritious meals, rich in carbohydrates and proteins
  • Food supplements for runners
  • The diet of Marathon London Olympian Kari Steinn Karlsson

About the Authors
Frida Run Thordardottir is dietitian. She attended the University of Georgia in the United States where she graduated with a master’s degree in nutrition in 1996. Since then, Frida has worked at the University of Iceland, largest health and fitness center in Iceland and at the Icelandic Health Check Center (local health clinic in Reykjavik, Iceland). She is a member of the Health Committee of the Olympic and Sports Association of Iceland. Frida Run is one of Iceland’s best runners. She is a multiple Icelandic champion and was continuously in the icelandic national team in athletics for over 20 year.

Steinar B. Adalbjornsson is dietitian and, like Frida Run, pursued his studies in the United States. He graduated with a B.Sc. degree in food and nutrition in 1997 from Auburn University and a master’s degree in nutrition in 2000 from the same university. Steinar finished the registered dietitian program in 2000 and passed the RD exam, offered by the Academy of Nutrition and Dietetics in the fall of 2000. Prior to his US studies, Steinar completed a P.Ed. degree in 1992. Steinar started running once his soccer career ended and has now been running for several years with great results, including ultra marathons, marathons, half marathons and shorter distances as well as several triathlons.

Both Frida and Steinar are well known in their native country Iceland and are recognized for their skills as dietitians. Together, Frida Run and Steinar are able to share important information on diet and nutrition for runners, prior to runs and races, during the runs and races and in the days following runs.

For only USD 2.99 you will get your copy right away!

Kind regards,
Steinar [Stain-R]
steinarb70@gmail.com

P.s. Please keep in mind that we are publishing our book with minimal profit as can easily be figured out by the low price (USD 5). This is why we kindly ask you to respect our copyright material and not to distribute it.

(1) Such as:

  • Bell DG, Jacobs I, Zamecnik J. Effects of caffeine, ephedrine and their combination on time to exhaustion during high-intensity exercise. Eur J Appl Physiol 1998; 77:427-433.
  • Hawley JA, Dennis SC, Lindsay FH,vNoakes TD. Nutritional practices of athletes: are the sub-optimal? J Sports Sci 1995;13:S75-S87.
  • Jeukendrup AE, Alfred S. Fat supplementation, health and endurance performance. Nutrition 2004;20(7-8):678-688.
  • Onywera VO, Kiplamai FK, Tuitoek PJ, Boit MK, Pitslidis YP. Food and macronutrient intake of elite Kenyan distance runners. Inter J Sport Nutr Exerc Metab 2004;14(6):709-719.
  • Nichols J, Ross S, Patterson P. Thermic effect of food at rest and following swim exercise in trained college men and women. Ann Nutr Metab 1988;32:215-219.
  • Cheuvront SN, Carter R 3rd, Haymes EM, Sawka MN. No effect of moderate hypohydration or hyperthermia on anaerobic exercise performance. Med Sci Sports Exerc 2006;38:1093-1097.
  • Luden ND, Saunders MJ, Todd MK. Postexercise carbohydrate-protein-antioxidant ingestion decreases plasma creatine kinase and muscle soreness. Int J Sport Nutr Exerc Metab 2007;17:109-123.
  • And so many more.

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