What should a cross country runner eat?
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drink lots of water and gatorade. Check out those granola bars with not suger or low sugar, peanuts for protien. Eat lots of fresh vegtables and fruits. They make whole grain white bread(prepige farm) whole grain cereal no sugar, even whole grain tortillas, beans, cheese, eat real cheese not processed like kraft sanchwich cheese, full of juck. Give up sugar. Absolutely no cokes,of any kind, if you drink tea, drink green tea. Take a multi vitamin. Read books on building the amunesystem. Take it seriously, take care of your body or your body won't take care of you and most of all get enough sleep. You'll have to be up around 6:30 or 7 running at the school, some kids stay up till 10, 11 or midnight and expect to run well the next morning and feel bad they they couldn't perform when in reality they just weren't prepared. It takes commitment and dedication, like in anything, work hard at it. Don't give up or feel intimidated when you see other runners doing great , remember some have been doing this a long time, do your best and it takes a while to get use to it so don't feel if your not ready the first meet, practice on hills, its not the same as running at a track or down the street, challange yourself. You can do it, if you really want it, but its a commitment. Take care of yourself and remember nutrition and running goes together, give up the junk food, eat good at school, give up the tacos and junk. treat yourself once in a while or save it when after the meets some coaches take the kids out to eat after a meet. Have fun, enjoy. Eating healthy will keep you light wieght, research get on the computer and check out nutrition for cross country runners. do your homework on it. Take care
You want to eat healthy whole foods and avoid junk foods.
Here are some good ideas:
1. Do something that gets your heart rate up a bit like, walking, running, biking, and swimming.
2. Eat Whole, Organic foods like: Broccoli, Cabbage, Organic Brown Rice, Spinach, Sweet Potato, Apples, and other fruits and vegetables in their Natural State.
3. Avoid eating corn, white bread, white rice, candy, sodas, chips, and anything else that you already know you shouldn’t be eating.
4. Drink clean water as your beverage of choice. Avoid Fruit drinks and fruit juices (unless YOU juice them yourself)
5. Stop smoking, drinking beer & wine, and drinking coffee.
6. Get 8 hours of sleep each night.
7. Hang out with people who want to be healthy.
Tone up the muscles:
1. Join a gym and get a trainer.
2. If you’re short on cash, start a light stretching & yoga regimen.
3. Do push-ups, and light dumbbell curls for the upper body.
4. As I said above, walk, run, swim, and or bike.
5. Take an aerobics class, a yoga class, or some other fitness class.
6. Join the local YMCA..
Mental Health:
1. Get a friend to talk to each day about your feelings.
2. If you have some money or insurance, get a counselor to talk to.
3. Learn how to meditate.
4. Join a support group for the issue you’re dealing with.
5. Ask your Higher Self (or God) for guidance.
6. Start keeping a diary or journal about your feelings & thoughts.
7. Write a ‘gratitude’ list every night.
whole grain bars are always good. gives you the energy you need without overeating and throwing up. fruit and vegetables are good too. and water!
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