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USA Track & Field.The deglacial history and oceanography of Uummannaq Trough, central West Greenland continental shelf, was investigated using foraminiferal, sedimentological, and bathymetric records together with a radiocarbon chronology, providing a timeline for the retreat of glacial ice after the Last Glacial Maximum (LGM). Proper hydration for distance running-identifying individual fluid needs. doi:10.1186/s1297-2Īmerican College of Sports Medicine position stand: Exercise and fluid replacement. Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training. Chocolate milk versus carbohydrate supplements in adolescent athletes: A field based study. Runner's diarrhea: what is it, what causes it, and how can it be prevented?. International Society of Sports Nutrition position stand: Nutrient timing. Kerksick CM, Arent S, Schoenfeld BJ, et al. Pre-exercise nutrition: The role of macronutrients, modified starches and supplements on metabolism and endurance performance. Nutritional considerations for performance in young athletes.

Iron: Fact sheet for health professionals. National Institutes of Health Office of Dietary Supplements. Calcium: Fact sheet for health professionals. Omega-3 fatty acids: Fact sheet for health professionals. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Liu AG, Ford NA, Hu FB, Zelman KM, Mozaffarian D, Kris-etherton PM. The golden egg: Nutritional value, bioactivities, and emerging benefits for human health. Protein requirements are elevated in endurance athletes after exercise as determined by the indicator amino acid oxidation method. 2020-2025 Dietary Guidelines for Americans, 9th edition. International Sports Sciences Association. Particularly if you're running longer than 90 minutes, you need to replace some of the electrolytes you're losing through sweat by drinking sports drinks or taking in salt during your runs.

Try drinking a sports drink or eating some pretzels after exercise. But if you find yourself craving salty foods, it may be your body's way of telling you to get more sodium. Usually, electrolytes are replaced if you follow a balanced diet.

Sodium and other electrolytes: Small amounts of sodium and other electrolytes are lost through sweat during exercise.

Good natural sources of iron include lean meats, leafy green vegetables, nuts, shrimp, and scallops. Men aged 19 to 50 should consume 8 mg of iron per day, while women of the same age should be consuming 18 mg. If you don't get enough iron in your diet, you'll feel weak and fatigued, especially when you run.

Iron: You need this nutrient to deliver oxygen to your cells.

Younger runners (ages 9 to 18) need 1,300 mg/day. Most adults between the ages of 19 and 50 should aim for 1,000mg/day. Good sources of calcium include low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs.

Calcium: A calcium-rich diet is essential for runners to prevent osteoporosis and stress fractures.