CopyRight: Torfi Leifsson

About the Book

About Nutrition for Runners

This book is written with the simple focus and with the aim to assist runners and others engaged in endurance sports to enhance the joy of training, increasing the pleasure of running and improve performance by selecting the right diet. The book focuses on explaining how runners and others engaged in endurance sports can use energy and nutrients from sound dietary habits during competition runs, during race events and the first few days after the race. Although this book is written with runners in mind, all those engaged in endurance sports can make use of the book and it can be beneficial for individuals who are interested in or are competing in running, triathlon, cycling, football, basketball, volleyball or other endurance disciplines.

Sound scientific support
Numerous studies show the link between good nutrition and enjoyment and success when running/exercising (1). For amateurs, who run for fun, it is very important to have a good nutrition plan. A good nutrition plan is not only selecting food that helps with runs but also timing of meals. In this short book, we will provide you with simple, easy to understand recommendations. The book is a reference for every runner, regardless of skills, to look into before a practice run or an important competition.

Three things are among the most important when succeeding in sports:

  1. Training
  2. Rest
  3. Nutrition

Get your copy (pdf) today at our super low introductory price of $5.

Nutrition for Runners – The Week Around Competition (Secure Official VISA Website).

P.s. We will send the book (pdf) immediately to the e-mail address you provide when you complete the purchase. Please keep in mind that we are publishing our book with minimal profit as can easily be figured out by the low price (USD 5). This is why we kindly ask you to respect our copyright material and not to distribute it.

(1) Such as:

  • Bell DG, Jacobs I, Zamecnik J. Effects of caffeine, ephedrine and their combination on time to exhaustion during high-intensity exercise. Eur J Appl Physiol 1998; 77:427-433.
  • Hawley JA, Dennis SC, Lindsay FH,vNoakes TD. Nutritional practices of athletes: are the sub-optimal? J Sports Sci 1995;13:S75-S87.
  • Jeukendrup AE, Alfred S. Fat supplementation, health and endurance performance. Nutrition 2004;20(7-8):678-688.
  • Onywera VO, Kiplamai FK, Tuitoek PJ, Boit MK, Pitslidis YP. Food and macronutrient intake of elite Kenyan distance runners. Inter J Sport Nutr Exerc Metab 2004;14(6):709-719.
  • Nichols J, Ross S, Patterson P. Thermic effect of food at rest and following swim exercise in trained college men and women. Ann Nutr Metab 1988;32:215-219.
  • Cheuvront SN, Carter R 3rd, Haymes EM, Sawka MN. No effect of moderate hypohydration or hyperthermia on anaerobic exercise performance. Med Sci Sports Exerc 2006;38:1093-1097.
  • Luden ND, Saunders MJ, Todd MK. Postexercise carbohydrate-protein-antioxidant ingestion decreases plasma creatine kinase and muscle soreness. Int J Sport Nutr Exerc Metab 2007;17:109-123.
  • And so many more.




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