When to eat what?
Eating guidelines


Our body is the most advanced, efficient and best constructed machine on earth. The fuel system is as complex as elegant and luckily for us it is packed in food! And we need different types of foodcomponents (nutrients)  to have our body and mind in optimal shape! Biterunner makes sure you will have the right nutrition to perform optimally and recover fast. So you  get the most out of your training. Here you will find some basics about nutrients like  Protein, carbs, fats, minerals and vitamins.

1. Protein: Protein builds  new cells and fixes damaged ones.  Proteins preserve muscles mass, hormone production, enzyme production, ensures a properly functioning immune system and it a backup energy source when carbs are depleted. Examples of protein sources are  poultry, meat, eggs, fish, nuts, seeds, beans and soy.

2. Carbohydrates: Carbohydrates are broken down to the simplest form as glucose, which is your body’s main source of energy.and are stored in the liver and muscles to use later. Carbs are important for your brain, nervous system, kidneys and muscles. Carbs can be found in pasta, bread, potatoes, beans, etc. etc.

3. Fibers: Fiber, a type of carbohydrate, removes waste and supports bowel health by digesting food more effective. They are mostly found in grains, fruits and milk but are also found in nuts, seeds, beans and vegetables. And fibres are your friend in case of constipation. Protein helps peventing high cholesterol, diabetes (type2) and heart desease.

4. Fats:Fat provides, energy,  helps absorbing certain vitamins, supports internal organs and to provide taste and texture to food. Trans fats, or very bad fats you will find in fried food and snacks. unsaturated fats may actually lower the risk for some diseases, including some cancers and heart disease.  In addition, mono and polyunsaturated fats actually raise good cholesterol levels while lowering bad cholesterol.  Good fats, or unsaturated fats, could be found in  olive oil, avocados and nuts. Bad fats, (saturated fats butter and lard.

5. Vitamins & minerals: 

A variety of vitamins and minerals are essential because they connect with each other and perform many different things in your body. They carry oxygyn and protect for example bones, skin, lungs and intestines and bones. Electrolytes and balance bodily fluids. Bottled supplements dont’t replace a healthy and varied diet, and should only be taken as an extra.

How much of each do you need? 

When you train hard, you need more carbs. So, for intense trainingperiods aim for 60% carbs.  If you are looking to toose weight or don’t sport lower your carb intake and increase protein.  When you want to loose weight see a dietician to give you advise as each person has different needs.

45-60 percent of calories from carbohydrates (grains, pasta, bread, etc.)
25-35 percent of calories from fat sources (oils, avocados,fish, nuts, etc.)
20-35 percent of calories from protein (fish, meat, chicken, beans, etc.)

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