Carbohydrates provide a continuous energy source to all cells. There are 2 types of carbohydrates, simple carbohydrates and complex carbohydrates. They can be divided into 3 types.

1. Simple Sugars -- sugars naturally occurring in fruits and juices.
2. Complex Carbohydrates -- starches found in pasta, bread, bagels, cereal, rice, pancakes, oatmeal, legumes, and vegetables.
3. Refined Sugar -- found in candy and soda. These lack vitamins and minerals and cause a sudden rise followed by a sudden fall in blood glucose levels. After an immediate kick, tiredness ensues.

Are Found In: pasta, bread, bagels, cereal, rice, pancakes, fruits and vegetables.

As Runners: 55%-70% of total intake should consist of Carbohydrates. Try to choose carbohydrates that contain whole grains, such as wheat bread. Carbohydrates are the best and most efficient fuel for muscle. Eating a high carbohydrate on a daily basis gives you quality energy to train harder and compete better. Carbohydrates should be consumed frequently, not just the night before a race!

Protein in the body is synthesized from 20 amino acids, which combine and modify to make muscle, hormones, enzymes and hemoglobin.

Is Found In: eggs, milk, cheese, beans, meat, poultry and fish.

As Runners: 13-15% of total energy intake should consist of protein. No protein supplements are recommended provided you eat a variety of protein rich foods.

Fats provide the body with a large energy reserve, surrounds and protect vital organs, and preserves body heat.

Are Found In: Dairy products, eggs, meats, oil, nuts, animal fat, butter, etc.

As Runners: 25-30% of total energy intake should consist of fat. Try to choose monounsaturated and polyunsaturated fats, also known as good fats. (nuts, fish, and vegetable oil). No more than 10% as saturated fat or trans fats, known as bad fats. (butter, oil, snack chips, some candy, and animal fat)

Vitamins are required in small amounts to maintain life for many reasons including processing of nutrients to formation of red blood cells. They do not provide any calories.

Are Found In: Fruits, Vegetables, meats, and dairy products

As Runners: A multi-vitamin is not necessary provided you eat a variety of healthy food.

Minerals are inorganic substances that provide structure of teeth and bones, form enzymes, transmit neural signals, and produce muscle contractions.

Are Found In: water, vegetables, and animal foods.

Macrominerals are needed in large amounts and include: phosphorus, magnesium, potassium, sulfur, sodium, chloride and calcium.

Calcium is important for building bones and can be found in dairy products, vegetables, and whole grain foods.

Microminerals are needed in small amounts and include: zinc, selenium, manganese, molybdenum, iodine, copper, chromium, fluoride and iron.

Iron is important in forming hemoglobin, found in red blood cells. Excellent sources of Iron include red meats, green vegetables, eggs, nuts, and whole grains. It is lost in sweat so it must be replenished! In order to avoid Iron Deficiency 1) consume lean cuts of meat (dark poultry or red meat) 3-4 times per week. 2) Consume enriched grains and cereals (such as bread and pasta) 3) Consume foods containing vitamin C (fruits and juices) along with grains and vegetables. Vitamin C enhances iron absorption.

Water is essential to human life. Every chemical reaction in the body relies on water. Water makes up about 60% of total body weight.

As Runners: Sweating results in water loss. Dehydration has an adverse effect on muscle strength, coordination, and increases the risk of cramps, heat exhaustion, and heat stroke. Running can affect the thirst mechanism. Don't forget to hydrate before, during, and after running!