Avoid enriched and white flour and flour that don’t start the ingredients listing with the word “whole.” Unwhole flour has been refined and is thus has the exact same unhealthy effects as refined sugar. Examples of good sources of carbs include whole wheat flour, whole oat flour, vegetables, potatoes, herbs & spices, and unflavored soluable fiber supplements. Examples of bad carbs include flavored drinks, enriched and white flour, high-sugar fruit, candy, “energy” bars & drinks, maltodextrin, sugar-enriched juice, sugar, corn syrup, and alchohal. It is important to check the ingredients printed on the packages of breads, rolls, crackers, waffles, pancakes, etc., since often packages claim to be wholesome when it only used to be before the healthful parts of the grains had been processed away for longer shelf life. Choosing wholesome carbs makes the difference in your runs.

It is important to be aware of the amounts of calories going out from training and coming in through eating/drinking to make sure you are meeting your weight-management goals every day. Eating too much fuel will make you gain weight which would weaken your training and performance, while eating too little fuel will lose you your body fat and possibly muscle.

I run every day and manage my diet very well, by the way.          

Monitoring your caloric expenditure as you mentioned is very important. Any caloric expenditure will eventually result in a hunger response. That’s our bodies telling us to re-fuel which is natural. So it’s important for people to understand their exercise and hunger so they can balance it for goals such as losing weight. We’ll do a future post on hunger and the hunger hormone grehlin so keep reading!