Frank Cardia talks Nutrition Nutrition holds a very important place and any athlete would need to ensure that he or she consumes proper nutritious food that could naturally enhance or optimize his or her performance. Training for a marathon is a great excuse to start eating more nutritious food. After you’ve been running for a while you may actually start to crave healthy foods. A runner’s diet should include at least 0.4 pounds of chicken per pound of body weight. The best protein sources are fish and chicken. Apart from the above mentioned nutrients, vitamins and minerals also play a major role. Most runners must include supplements of iron and calcium to increase their Basal Metabolic Rate. Deriving calories from a number of foods ensure that the body fulfills its want for micro-nutrients that consist of vitamins and minerals and macro-nutrients involving carbohydrates, fats and proteins. If athletes introduce a lot of carbohydrates into their diet, it will help their muscles to absorb and store more energy which results in good overall performance. But an important note here would be to consume at least 75% of the calories through carbohydrate-rich foods like bread, cereals, grains and fruits. Different carbohydrates have differing ways to affect a runner’s energy levels which is why only those foods should be chosen in the carbohydrate segment which have a high glycemic index. Frank Cardia notes an important aspect here that all nutrients fail to perform if the body does not get its quota of water. A minimum amount of thirst suggests that the body is dehydrated, as a result of which the levels of performance get diminished.