Dayton

My portfolio topic is Cross Country and I am researching the best dietary choices and how to decide what diet is best for you.
 * A Runners Guide to Dietary Choices. **



What is the optimal percent of carbohydrates one should eat? Why, if eating right is helpful to running, don’t more people do so? How do carbohydrates benefit runners? What do carbonated drinks do to your lungs? Do proteins only help with the reconstruction of your muscles? What do vitamins and minerals have to do with running? Are supplement pills right to take? Is it just eating right or do runners actually have to monitor their eating habits? Is it something specific they must eat? How much water is too much? Is there a difference in diets between a professional's diet and a runner keeping in shape?

** 1. ** Fernstrom, Madelyn H. "The Runner's Diet." Runner's World Aug. 2004. Runner's World. Runner's World. Web. 29 Oct. 2010. .
 * Annotated Bibliography **
 * Websites: **

This article is mainly about how to have an effective diet with out sacrificing energy or performance. The author describes mainly what foods will give certain types of carbohydrates, proteins, and fats. This can be helpful with my paper as this will give me foods to look into and see how they affect a runner's performance.

2. "Runner's Diet." Weight Loss, Diet Plan, Tips, Nutrition, Fitness, Running, Cycling, India, Healthy Lifestyle | LifeMojo. Life Mojo. Web. 03 Nov. 2010. . This article is useful because it lists three types of athletes and how their bodies react to foods. I can use this information to look to some of the science that helps athletes gain energy from food. The article starts with a general overview of a runner's diet: talking about carbohydrates, proteins, and fats

3.Bieler, Kristen Wolfe. "Runner's Diet Mistakes." Independent Team Beachbody Coach - A Team Beachbody Coach Will Change Your Life by Guiding, Motivating and Encouraging You to Be Successful! Runner's World Online, 2010. Web. 03 Nov. 2010. . This article outlines types of dietary pitfalls runners will encounter and how to counter the pitfalls. There are all types of pitfalls. Craving a power bar to eating junk food all the time. There is specific information about how to avoid these pitfalls and the negative effects of such pitfalls.

4.Luff, Christine. "Runners Diet - Best Foods for a Runners Diet." Running and Jogging. About.com, 25 June 2009. Web. 03 Nov. 2010. . As the title suggests, all this is a list of good foods as a runner to eat. Besides these food there is not much else to pull from this site. It does mention carbohydrates, proteins, and fats. There is where to find them and how to balance the three.

5."Diet And Nutrition For Runners." Running Guides - Training For Runners - The Runner's Guide. The Runner's Guide, 2010. Web. 03 Nov. 2010. []. This article is all about calories. Here it splits into three topics: where to get the calories, quantity of calories, and quality of calories. I have yet to find a site that discusses quality of calories consumed. There is also a timeline of how to balance exercise and eating.

6.Sadler, Elizabeth M. "The Benefits of Running." Vanderbilt University | Nashville, Tennessee. David Schlundt, PhD., Psychology Department of Vanderbilt University. Web. 29 Oct. 2010. .

Talks about how runners use energy. Type of appetite that comes from running. Unusual eating habits that don’t benefite us. The myths hat surround olympic athletes and their eating habits. There is a focus on body weight/ fat percentage. With a mention of glycogen, a chemical produced my calories.

7. Wilde, Graham. "Endurance Running Diet." LIVESTRONG.COM. LIVESTRONG, 7 May 2010. Web. 29 Oct. 2010. . This site discusses timing of meals with exercise. As well as talk about types of calories, another site which mentions quality of calories. There is also a section on calories and glycogen.

8. Clark, Josh. "The Runner's Diet." Cool Running. 2010. Web. 03 Nov. 2010. . This site is about trimming fat while increasing glycogen. There is a connection made between glycogen and energy levels. I will look into that futher. Has more info on a basic diet and talks about protein can be too much of a good thing.

1. Lear, Chris. Running with the Buffaloes: a Season inside with Mark Wetmore, Adam Goucher, and the University of Colorado Men's Cross Country Team. New York: Lyons, 2000. Print.
 * Books: **

This book is a record of the 1998 cross country season with the CU Boulder cross country team. By reading this book, I hope to gain insight on a coach that knows how to coach his team not only through workouts but on how to encourage his athletes to make smart dietary decisions. This could also help with what collegiate athletes eat to have good performances and energy.

2. Greene, Laurence S., and Russell R. Pate. "Nutrition for Runners." Training for Young Distance Runners: [technique, Conditioning, Racing]. Champaign, IL [u.a.: Human Kinetics, 1997. 15-32. Print.

This book is extremely usefull as it is a coaching guide: a coaching guide to young distance runners. There is a chapter entirely devoted to nutrion of a younger distance runner. It gives sample meal plans for a day as well as breaks about the carbohydrates, proteins, and fats required to perform well as a distance runner. It talks about glycogen and carbohdrates. It goes into deail about how the two are related.



**Source Suggestions** Hey. For all of you wanting to suggest sources. I you can find an article in a magazine or a book I would prefer something like that compared to a website. But websites work fine too. Thanks for the help.

//Staying in Shape.// Chicago, IL: World Book, 1993. Print. I dont know if this will help. -Jonathan Denney //Eating for Health.// Chicago, IL: World Book, 1993. Print. I hope this one helps. -Jonathan Denney

Greenwald, Alissa. "Diets for Distance Runners." 17 August 2010. []. Accessed 5 November 2010. //This website gives an overview of what a distance runner should eat. ~Mary A//

"Diet And Nutrition For Runners." //Running Guides - Training For Runners - The Runner's Guide//. Web. 05 Nov. 2010. . -This article says what kind of nutrients a runner should consume. Kevin

//Marc Bloom Running//. Web. 05 Nov. 2010. .A big list of foods with descriptions saying why they are good for runners. Sorry about being websites, but it's all I am able to find. Kevin

"Runner's Diet." //Hal Higdon//. Web. 06 Nov. 2010. []. -This website gives some good information about the distance runners' diet and how to reach your maximum performance. Chelsea

"Runners Nutrition - Running Tips." //Running Tips - Running Shoes - Tips for Runners//. Web. 07 Nov. 2010. []. - It gives you information about some runners' nutrition tips. -Chelsea

"Benefits Of Healthy Eating For Maintaining A Healthy Body." //Secrets to Healthy Eating//. 2010. Web. 08 Nov. 2010. . Just some general benefits to ingesting good food-- not necessarily in relation to running. --Sabine

Wong, Cathy. "How To Choose a Healing Diet That's Right For You." //Alternative Medicine//. About.com, 13 Oct. 2004. Web. 13 Nov. 2010. . -I thought this website might be helpful because it talks about lots of different types of diets and who they work best for. This might be something interesting to add in your essay. This website does not specifically talk about running. –Julia

Morris, Rick. "Marathon Nutrition – Nutritional Tips for Running Your Best Marathon." //Running Planet//. Running Planet. Web. 13 Nov. 2010. . -This website specifically deals with a runner’s diet and it goes in depth about the types of foods a runner should consume. It gives percentages and also break it down day-by-day. It think this could be very helpful to your research. – Julia