Changes

* '''Avoid Sugar (most of the time).''' Sugar is calorie dense but nutritionally poor, as is High [[Fructose ]] Corn Syrup (HFCS). Sugar is okay during or following exercise, as noted in [[Nutrient Timing]]. This avoidance does not apply to the sugar in milk (Lactose), as it is slow to digest and does not contain fructose. There are significant health concerns<ref name="fructose"/> around the fructose in sugar and HFCS.

* '''Cut out high GI foods.''' The [[Glycemic Index ]] (GI) is a measure of how fast a food raises your blood sugar. Obviously sugar has a high GI, but so do most bread and many other carbohydrate rich foods. Whole grain breads do not have much lower GI than white bread, as the flour is grown so fine that the fiber does not slow digestion. See [[Carbohydrates and Glycemic Index]] for more details. Also check out http://www.montignac.com/en/ig_tableau.php and http://nutritiondata.self.com/ * '''Sufficient Carbohydrate.''' Ultra-low carbohydrate diets (Atkins, etc.) are slipping in popularity, but there is evidence that they work as well, if not slightly better than other diets in the short term. It is possible to exercise at moderate intensity on an ultra-low carbohydrate diet, but the lack of carbohydrate will impair performance and training intensity. The key seems to be in getting the carbohydrate from low [[Glycemic Index ]] foods. Following [[Nutrient Timing]] reduces the issue somewhat, as you will be taking in plenty of carbohydrate during and immediately following exercise. This will lead to improved [[Glycogen ]] levels.

* '''Boost [[Protein]].''' Extra protein is good for a runner, but meat is generally high in saturated fat, which you want to avoid. Chicken is okay occasionally, and skimmed milk works well. Oily fish is great, especially sardines. However, my main source of protein is in powder form. I use <del>three</del> two types of protein powder:

* '''Multivitamin.''' I'd like to be able to get all of my vitamins and minerals from my food, which is the best source. However, modern food production methods mean that food is not as nutritious as it could be. Issues such as the Selenium depletion in the soil leading to Selenium deficiency which is linked to higher cancer rates are disturbing. I therefore take a good multivitamin & mineral. The quality of a supplement is important in two ways. Firstly, there are concerns that some supplements do not contain the stated amounts, so go for a supplement that has external verification such as USP<ref name="USP"/> or similar<ref name ="NatureP"/>. The second issue is that cheaper supplements contain minerals in forms that are not easily absorbed by the body, making them useless. Supplements with minerals in the Oxide form (e.g. [[Magnesium ]] Oxide) should be avoided. An amino acid chelate is a good option for minerals. I take Nature’s Plus Source Of Life<ref name ="Multi"/>.

* '''[[Magnesium]].''' I think that runners should increase their magnesium<ref name="mag"/> intake through supplementation. We sweat out more [[Magnesium ]] than sedentary individuals, and [[Magnesium ]] is critical for performance. [[Magnesium ]] has also dramatically improved my migraines, and I've been told of similar success by others migraine suffers that have tried it. It is critical that you take the right form of [[Magnesium]]. As noted above, different types of minerals like [[Magnesium ]] are hard to absorb in some forms. [[Magnesium ]] Oxide is so hard to absorb, it is used to flush out the digestive system. The best form of [[Magnesium ]] is [[Magnesium ]] Orotate. See [[Magnesium]].