Are you ready for the New Year????  2012 will bring in many resolutions to get in shape and stay fit.  With some work and percerverance you can do it!!!  Running is one of the easiest resolutions to achieve since it doesn't require a membership, travelling to a gym, or having to buy lots of new equipment.  Use your existing shoes... walk out your front door... and RUN!!!

Proper nutrition for runners is essential for achieving maximum performance and preventing stress-related injuries to muscles, ligaments, tendons and bones. Having the proper amount of carbohydrates, fats, proteins, vitamins and joint support along with adequate water can increase performance while preventing damage and can help keep the body stabilized after a strenuous run. The greatest nutrition for runners should include adequate amounts of carbohydrates, proteins, fatty acids, antioxidants, joint support, glutamine and a multi-vitamin that contains adequate minerals.

Runners Diet

Because carbohydrates provide up to half the amount of energy the body requires with moderate running, long distance running requires a diet high in carbohydrates for increased endurance. The runners diet should include a high amount of carbohydrates or a carbohydrate supplement to be started 2 to 3 days before participating in a race.

Nutrition for runners should also include protein, as this nutrient is important for muscle strength and repair of muscles. Protein supplements can prevent muscle fatigue during distance running as well as help muscles recover and repair themselves after running. Because the body needs high amounts of protein for stamina and speed, using a daily protein supplement can help keep the body working at its best, whether training or participating in a big race.

The runners diet should also contain fatty acids as these nutrients help keep the joints lubricated and protected, making them less susceptible to inflammation. Fatty acids also help prevent joints from wearing down and reduce stiffness and pain after running.

Because the body produces more free radicals under strenuous activity, these free radicals can cause cell and body damage. Antioxidants should be included with proper nutrition for runners to keep antioxidants at high levels so they remain effective during training and while participating in a race. A runners diet should include a diet that consist of high antioxidant foods or an antioxidant that contains carotenoids, Selenium and vitamins C and E.

Included in a runners diet should be a nutritional supplement for joint support, which is especially important for long distance runners. Running for extended amounts of time can cause the joints and ligaments to wear down. These types of supplements help prevent this from occurring. Supplements that contain Chondroitin, MSM and Glucosamine can help prevent tissue inflammation while promoting growth and repair of joint and cartilage tissue.

For faster and easier recovery after running, including a nutritional supplement of Glutamine in a runners diet can keep the immune system and the muscles fortified of this important nutrient as these systems consist of 65 percent of this amino acid. Without this supplement, the body may not receive enough of this nutrient to recovery quickly.

The greatest nutrition for runners is a healthy diet that not only contains high protein, carbodydrates and fatty acids, but also a multi-vitamin with minerals to help keep the body maintained. Using vitamins can reinsure runners that their bodies are getting all the needed vitamins and minerals they require for optimum health and performance. Multi-vitamin supplements also help maintain stamina and endurance.