DIETARY INTAKE REFERENCE
The process by which an individual takes in and utilizes food material is called Nutrition. Nutrition is a significant parameter of the sporting success. There’s no doubt about it. To have a healthy body, you must give it all the nutrients it needs to grow and develop. But how do you do that? Optimum nutrition can make a vast difference to how your body responds to training itself, and how you perform in final event, Marathon Race. The question remaining is what constitutes good nutrition? Your diet should constitute following rough outlined amount of essential Macronutrients:
• Carbohydrates 50 – 60%
• Fat 20 – 25%
• Proteins 12 – 15%
• Minerals and Vitamins- rest
When you start your training program you should go for nutrient supply in an ordered way so as to maximize the benefits, you should intake diet which:
• Optimize bodily function
• Creation of energy
• Growth and repair
It’s the total amount and types of foods you eat over several days that make up a healthy or unhealthy diet. So eat a variety of foods to get the energy, protein, vitamins, minerals, and fiber you need for good health. Slowly and gradually proceeding step by step as given above, you can cope with essential nutrient supply required by your body at various stages of training and running on the final day of 26.2 miles of pure fun and that too with ease.
If you are going to eat more food than your body requires, you should be exercising to burn off the extra energy. You need a balance of carbohydrates, fats and protein — the main components of nutrition. In addition to this, you also need vitamins and minerals. To ensure you get all the required nutrients, eat a variety of different foods, and keep it balanced. Keep in mind that no single food can give you all the nutrients your body requires. Calories come in three basic forms: protein, simple and complex carbohydrate, and fat. There are actually six classes of nutrients, although three have no calories. Each food has varying proportions of these six nutrients.
|Energy (calories per gram)|
We can see that fat is a very dense source of calories. Each teaspoonful of fat contains nearly two and one-half times the calories in a teaspoonful of protein or carbohydrate. A medium-sized baked potato, without butter or sour cream, has about 95 calories, all of them carbohydrates and protein. It is easy to consume the same amount of food but, by changing the quality or fat content of the food, drastically decrease your caloric intake and, in turn, lose weight.