When people talk about lowering cholesterol, they’re referring to LDL cholesterol. HDL, its good twin, plays an important part in promoting heart health by scrubbing the arteries clean of LDL. You can reduce your LDL cholesterol count through diet in two ways–eating foods that reduce LDL levels, or eating foods that increase HDLs.
Blueberries

Blueberries contain a compound called pterostilbene, reports Steven Pratt, author of “Superfoods Rx.” Pterostilbene directly helps the body reduce its LDL count, in some cases as effectively as commercially available drugs. According to Pratt, currents, apples, plums and strawberries also contain pterostilbene, albeit in smaller concentrations.

Health coach Laurel Moll writes that avocados are rich in the unsaturated fats that stimulate your liver to produce HDL. Increased HDL levels lead to reduced levels of LDL, the bad cholesterol. Moll notes that the healthy fat concentration in avocados is comparable to that in olives and many legumes.
Cranberries

According to both Pratt and Moll, cranberries contain micronutrients your body uses to produce HDL. You can get the same benefit from fresh cranberries, processed cranberries or cranberry juice. Even mixed cranberry juices, such as cranberry-apple or cranberry-grape carry the same benefits. Pratt also lists cranberries among the fruits that contain pterostilbene.
Grapes

Moll reports that grapes contain antioxidants. Oxidation is the breakdown of body cells, similar to the breakdown of metal when it rusts. In fact, the two processes share the same name. In the case of cholesterol health, some antioxidants in grapes actually slow the oxidation of LDL, which leads to clogging.
Pomegranates

Moll reports a National Academy of Sciences study that shows pomegranates increase the body’s natural production of nitric oxide. Nitric oxide helps clean the blood vessels, reducing the arterial build-up of LDLs.
Citrus

Citrus fruits are high in pectin, which “You: The Owner’s Manual,” written by Dr. Michael F. Roizen and Dr. Mehmet Oz, reports may help with cholesterol health. Pectin, the same stuff that binds together gelatin and jams, can bind acids and increase how much LDL your body naturally secretes. Grapes and pomegranates are two more high-pectin fruits.

In “SuperFoods RX,” medical dietitian Steven Pratt identifies nuts and berries as two of the 14 healthiest foods to include in your diet. Nuts are good sources of protein, monounsaturated fats, vitamin E, fiber and folate. Berries contain powerful antioxidants, fiber and vitamin C. Incorporating nuts and berries in a balanced diet offers many nutritional benefits.
Benefits of Fats

Most of the fats in nuts are monounsaturated and polyunsaturated fats. Dr. Jonny Bowden associates these healthy fats with lower risks of developing heart disease, high cholesterol and cancer. Nuts are excellent sources of omega-3 fatty acids. According to Steven Pratt, omega-3s help blood flow freely and prevents clots from forming within arteries. For this reason, the fatty acids in nuts promote a healthy heart and improved circulation.

The top nut sources include peanuts, almonds, walnuts, hazelnuts and pistachios. Nuts contain about 6 g of protein in an oz. Different varieties also provide up to 3 g of dietary fiber. In “The Abs Diet,” the author David Zinczenko claims the combination of protein and fiber satiates your appetite by keeping you feeling full longer. Nuts contain almost no carbohydrates making it a perfect snack for diabetics. A low carbohydrate count has a minimal effect on blood sugar levels and controls hunger pangs.
Considerations

You should exercise portion control when consuming nuts. Although they are very healthy to include in your diet, they are also very high in calories. A 1 oz. portion can contain up to 200 calories. You can easily consume too many nuts and contribute to weight gain. The Reader’s Digest Association suggests one 1 oz. serving a day for health benefits. Avoid smoked and salted nuts that are high in sodium and contribute to high blood pressure.

According to Steven Pratt, your body requires oxygen to carry out metabolic functions. The by-products of the use of oxygen are known as free radicals. Free radicals damage your cells and are linked to cancer, diabetes, arthritis, vision problem and premature aging. Antioxidants are your body’s protection system against damaging free radicals. Berries contain antioxidants such as vitamin C, vitamin E, beta-carotene, polyphenols, carotenoids and selenium.
Types of Berries

There are several varieties of berries available to include in your diet. Blueberries, strawberries, blackberries, cranberries and raspberries are among the most popular. David Zinczenko identifies raspberries as being good sources of flavonoids that help your eyesight, balance, coordination and short-term memory. Blueberries and strawberries contain soluble fiber that keeps you feeling full longer. Steven Pratt says blueberries contain the highest levels of antioxidants. Cranberries are useful in treating urinary tract infections by preventing harmful bacteria from sticking to the lining of the urinary tract.

The U.S. Department of Agriculture recommends including fruits and nuts as part of a well-balanced diet that includes other basic food groups. It is recommended to consume at least four servings of fruits daily. In addition, eat four to five servings in 1 oz. portions of nuts a week. Including fruits and nuts in your diet ensures you are getting a sufficient amount of protein, fiber, vitamins and minerals.
Function of Fiber

A fruit and nut diet provides you with a significant amount of dietary fiber, which is a carbohydrate that cannot be digested by enzymes in your intestinal tract. According to “The Wellness Encyclopedia of Food and Nutrition,” this gives you a feeling of fullness, leaving less room for high-fat or high-calorie foods. In “The Nutrition Bible,” a high-fiber diet has been linked to the prevention or control of many diseases and disorders. Examples include constipation, diverticulitis, irritable bowel syndrome, diabetes, colon cancer and heart disease.

Fruits and nuts contain nutrients such as vitamins A, C and E that act as powerful antioxidants. According to the “Nutrition Bible,” antioxidants function by destroying free radicals that cause premature aging, cancer and cataracts. Vitamin A can be found in orange and yellow fruits such as apricots, cantaloupes, peaches, nectarines and mangoes. Citrus fruits, berries, melons, kiwi and papaya are good sources of vitamin C. Vitamin E is found in most nuts such as almonds, Brazil nuts, hazelnuts, peanuts, pine nuts, pistachios and walnuts. Make sure that you are not allergic to peanuts because this can cause a serious allergic reaction.
Amino Acids

Nuts are a good source of plant-based protein, which is made up of building blocks called amino acids that are used for different activities in your body. Nuts contain two essential amino acids called arginine and tryptophan. According to Thehealthierlife.co.uk, arginine may help boost your immune system and lower blood cholesterol levels. Tryptophan produces the hormone serotonin in your brain. Serotonin might help relieve depression and other anxiety disorders.
High Water Content

High-water-content foods such as fruits can be a positive health benefit in your diet. Sciencedaily.com says eating water-rich foods can help stave of hunger and keep you feeling fuller longer. High-water-content foods are lower in calories, which make them ideal for those trying to lose weight. Examples of fruits with high water content include oranges, berries, watermelons, cantaloupes, apples and pears. Keep in mind that dried fruits such as raisins and currants are more calorie-dense with sugars.
Benefits of Fat

Monitor your portion sizes of nuts because they are high in calories and fat. The fat content is mostly “healthy” monounsaturated fat. In “The Food Bible,” author Judith Wills says monounsaturated fats are beneficial because they help lower blood cholesterol and stabilize blood sugar levels. According to Wills, the fat found in nuts may also decrease your risk of heart disease, obesity and cancer. In addition, a small amount of fat is necessary in your diet to better absorb nutrients.

Fruit provides vitamins and minerals in the diet beneficial to health. A diet low in fruit lacks essential vitamins and minerals. A study published from the World Health Organization reports that fruit helps prevent diabetes, heart disease and cancer. You should consume at least two to four servings of fruit a day as part of a balanced diet.
Benefits

A balanced fruit diet contains vitamins and minerals. Fruit also provides a good source of fiber. Fiber helps eliminate waste in the body. Bananas contain potassium, which helps regulate blood pressure. Citrus fruits contain vitamin C. This antioxidant vitamin helps protect against free-radical damage, which helps prevent illness. Fruit also contains vitamin A. Vitamin A promotes healthy vision. Omitting fruit in the diet eliminates a healthy snack. Fruits contain few calories. Fruits also help prevent against chronic diseases such as obesity, heart disease, cancer and diverticulosis, according to the University of Michigan.

Fruits are filled with nutrients that help the body defend itself against disease. This is very good news if you consume a lot of fruit, but according to the Centers for Disease Control and Prevention, the majority of the people should be eating more fruit to give their body the quantity advised. Eating more delicious fruit is not the only benefit that comes with following a fruit diet.…
Health Enhancing Fiber.

Fruits are a good source of fiber. Fiber contributes to normal bowel function and is helpful in improving diverticulosis. Fiber in fruit also assists in lowering cholesterol in the blood, and it can help decrease your chance of developing cardiovascular disease, states MyPyramid.gov. Dietary fiber may help keep your appetite at bay since fiber in your diet makes you feel full. A fruit diet may also help prevent the onset of type 2 diabetes. Apples and pears are two kinds of fruit that contain a significant amount of fiber, but other fruits contain fiber as well.
Diabetic Diet & Meals Free Diabetic Recipes > Breakfast, Lunch – Snack – Dinner –
Many fruits are a good source of potassium, and potassium intake sharpens your mind by assisting in transporting oxygen to your brain. Besides enhancing mental function, potassium also offers protection against strokes and hypertension, and this mineral helps the muscles in your body function better. When your body does not get enough potassium, you may start to feel blue and irritable. Beneficial fruit sources of potassium include kiwis, bananas, peaches, prunes, apricots, cantaloupe and honeydew.
Protective Vitamin C

Fruit contains vitamin C, which boosts immunity and helps prevent infections. Vitamin C is also responsible for mending wounds and keeping the teeth and gums in good shape. According to Linda Page, author of “Linda Page’s Healthy Healing,” vitamin C is considered an antioxidant that protects the body from damage caused by free radicals. It promotes healthy skin as well. Excellent fruit sources of vitamin C include oranges, kiwi, strawberries, grapefruit and mangoes.

Healthy Pregnancy Folic Acid

Folic, acid found in oranges, is a B vitamin that helps protect babies from being born with spina bifida when the mother has enough of this vitamin in her system before she conceives and while she carries her unborn child. Spina bifida is a serious birth defect of the spine that often damages nerves and results in partial immobility. This is one benefit that comes with eating oranges on a fruit diet.

Those of you who are choosing a fruit diet for the first time should be congratulated. You’re about to go on a journey of discovery of healing and maintaining a healthful lifestyle. What can be more delicious than biting into a juicy ripe mango, ripened pineapple, banana, orange, apple, melon or fresh papaya? It’s a meal and dessert rolled together. Whether you choose a piece of ripe fruit freshly picked from the tree, or you purchase fruit from your local farmers market, your health will begin to change dramatically. In this article I’m going to focus on exactly what a fruits diet is, a bit on how it works, some of the benefits you can expect.

Why a Fruit Diet for Cleansing and Detox

Our world today is a highly toxic place with technology leading towards a higher consumption of petrochemicals, synthetic chemicals, pesticides, even nuclear waste. This harsh environment produces toxins that end up in our water supply, our food chain and straight into our bodies. Compound that with the highly processed foods most people in the western world are eating that is practically devoid of a whole fruit diet, it’s no wonder human beings are getting sick.

Illnesses such as heart disease, cancer, and diabetes were unheard of 40 or 50 years ago, and if you did hear about someone with cancer, heart problems or diabetes, it was usually a person who was much older, and already towards the end of their life. Today these diseases are on the increase, and instead of scientists and doctors being any closer to finding cures, the medical establishment prescribes drugs and more prescription medications for those who suffer from one ailment or another. It’s become quite clear that even prescription drugs are not necessarily aimed at healing the patient, as they merely stop the symptoms temporarily at best, mask the problem, and often bring negative or unwanted side effects.

With all of these harmful toxins in our environment, in our food supply, in our prescription drugs, and bodies, how can we get rid of them? That is the million dollar, million euro, million Yuan QUESTION. Disease, unhealthy lifestyle, weight loss, how to maintain optimum health through a high fruit and vegetable diet are some of the issues we’ll be exploring on the Fruits Diet website. Through the articles I’ll try to explain in brief about the concepts, theories and practical measures you can do to include an all fruit diet into your life.

Regularly going through a fruit flush diet will cleanse and detoxify the body. Fruit is one of the most perfect food sources that can help the body to detox since fruit is filled with enzymes that perform the digestive work. An all fruit diet, loaded with anti-oxidants, vitamins and minerals will get carried by the bloodstream to nourish every cell in the body. Another important point in favor of fruit is that it does not create mucous in the arteries and with its fibrous nature it helps to cleanse the colon effectively, removing toxic mucous that has built-up by poor eating habits over a period of years.

Lack of a Fruits Diet can Contribute to Toxins

I can’t say enough about the important function of the colon and our ability to regularly cleanse it. Perhaps you’ve heard the phrase, “the second brain”? That comes from a reference to the colon at times being termed ‘the second brain’. When the fetus first begins to form, everything stems from one central location, from this center the cells will divide and stem out to develop the nervous system and brain, heart, lungs and limbs, etc.

The central location from which everything originates, or begins might be considered the belly. So in some groups of the newer nutritional sciences, the colon is referred to as the second brain. Since all food ingested goes has to go through the digestive processes in the colon, with its function being to extract the important nutrients, minerals, vitamins, proteins, amino acids, fatty acids, etc. from the food and sends those nutrients through the blood coursing throughout the body, vital organs, heart, and brain, and eliminate the waste product.

If the colon becomes impacted with food, as it inevitably will if you’ve been eating the average western diet, that waste will build up inside your colon. Toxins from the waste will reenter your blood stream and travel back through your body. At this point your healthy bodily systems which are meant to regenerate and heal naturally can easily begin to break down. The digestive process of the colon slows down when it becomes impacted with waste. There are other factors that hinder good digestion as well, such as the use of prescription drugs, eating excessive amounts of processed foods, meat or starchy foods, not eating foods with fibre such as the fruits diet, or not drinking enough fresh purified water.

This waste material from your food, which should eventually be eliminated from the body, can end up sitting in your colon for days, weeks, months or even longer. That leads to some very serious health complications since it means your colon is now reabsorbing those toxins, besides the fact that it is no longer able to properly absorb nutrients from your food. You might literally be starving your body of the very vital nutrients it desperately needs to maintain good health, while at the same time spewing more toxic waste back into your own system. Your body will no longer be capable of maintain a healthy balance between good bacteria and bad bacteria, good germs and bad germs.

I hope I’ve built up a good case in which you can better understand the need for a detoxing purely fruits diet. Besides establishing some of the biological functions that make it so necessary, I want to also mention that for individuals who have serious health conditions, this website is not meant to be medical advice and it should not be used as a substitute for consulting with your own physician. Also, with certain people maintaining an all fruit diet continually may not be the best solution and could even make matters worse since, as fruit does lack all the valuable nutrients that most people need. The fruits diet has proven the most effective when used for a specific time period in order to cleanse and heal. The vegetable and fruit diet, with inclusion of fatty acids will have the greater percentage of vital nutrients that your body needs to maintain health.

Having said that, as you begin a detoxing diet program you will find the most challenging and difficult time for you, especially if you are new to the all fruit diet, will be during the first 3 days. Once you get through that period you will begin to experience:

* renewed health, vigor, and sense of well-being
* deeper detoxing of toxins built up by processed foods, polluted air and water
* safer weight loss due to the low caloric intake in a fruit diet

Summer is the most appropriate season for starting a detoxifying diet because now fruits and vegetables are mostly available. We all should consider having a detoxifying diet at least once a year because during the cold season our body gets filled with toxins, waste elements and compounds that are not at all beneficial for us. Toxins in our body can only make us feel weighty and lumpish, lacking energy and will to enjoy life. Our physical
moves and actions become slower, clumsier, as well as the brain activity which is blocked by the waste in our organisms.

A diet consisting in vegetables and fruits is the most recommended in the hot season firstly because it supplements our bodies with the vitamins and nutritive compounds it needs for functioning properly and secondly because the heat outside makes it heavier for us to digest heavy meals.

One of the most effective methods for detoxification is the one in which raw fruits and natural fruit juices are used. The fruit nutrition is an excellent remedy for excess organic toxicity because it redresses the alkaline state of the body, eliminates acidic chemicals in our organisms and helps us lose weight by providing us with a lot of energy at the same time.

People that use the fruit diet usually remove all the dead cells, fat excretions and other unhealthy element from their bodies. When eliminating the toxins, our body will make use of all the ways in which it can do this: urine, excrements, skin, mouth, sinus.

However, the colon will be the most required part of our body during the detoxification period, because it will be the medium through which more than 70% of the waste in the organism is eliminated. The digestive tract processes the meals we eat and when filling it with unhealthy products from junk food, it will become heavy with toxins. These toxins are also released in our body through the walls of the colon and reach the blood stream. From here, toxins dissipate all through our body and lead to various mild or serious diseases.

Of all the fruits, citrus fruits, especially lemons, grapefruits and oranges, have the most beneficial and powerful effect on the detoxification process. Other fruits that will also enhance waste removal from the body are pineapples. But besides these, note that all fruits intake leads to a healthy way of living and works very well upon the organism.

The fruit diet and toxins elimination will have miracle effects upon our health not only by removing all the waste and poisonous compounds from the blood stream and the rest of the body (colon, liver, heart etc). Eating fruits helps us get rid of allergies, vitalizes and energizes us and leads to a good stamina, improves eyesight, makes our nails, teeth and hair stronger and healthier, our skin becomes radiant and sweet smelling. Also, our cognitive function and mental abilities are stimulated and increased, while emotional disorders such as stress or anxiety are also minimized.

Whether you’re an athlete or a fitness buff, endurance is important. When you have good endurance you can run longer and further without becoming fatigued – and the effect carries over into your everyday life. When your endurance level is high, you won’t become as tired doing activities such as cleaning the house – and you’ll have the energy to exercise and play harder and longer.

So, how do you increase endurance? One way is to push yourself a harder when you work out. What you eat plays a role too – even the minerals you get in your diet – like magnesium. The good news? Getting more magnesium in your diet could help to increase your exercise endurance levels – naturally.

In a study published in the European Journal of Applied Physiology, when researchers supplemented gerbils with magnesium sulfate, it boosted their exercise endurance by over seventy percent. Although these were gerbils, not humans, there are still some compelling reasons to add more magnesium to your diet if you work out and want results.

Kiwi fruit can and should be eaten whole. The skin increases tartness and offers additional vitamins, minerals and fiber. If you desire something less tart; cut the kiwi in half and eat as you would a passion fruit scooping out the flesh; or peel and slice it like a pineapple.

Talk about a fruit packing a punch in taste and vitamins. Kiwi fruit is a rich source of vitamin C and is high in potassium. By comparison it’s content is less than a banana’s, but you’d eat more anyway. It also contains vitamins A and E. The skin is a good source of flavonoid antioxidants as well. Didn’t I say to eat the skin?

The kiwi fruit seed oil contains on average 62% alpha-linolenic acid, an omega-3 fatty acid. More than 90% of the fruit is made up of water, so it only has 90 calories per serving. A 5-oz. serving of kiwifruit averages over 450 mg of potassium, beating out the banana and the orange.

It also has about 230% of the RDA for vitamin C and has approximately 10% of the RDA for folic acid and vitamin E.

Medicinal Uses Based on Scientific Studies

The kiwifruit has also been reported in some cultures to have been used for slight cases of diarrheic illnesses, being induced as a mild laxative. It is chock full of fiber, since the large amount of little black seeds found in the kiwifruit make for a great method of aiding digestion (hence the use as a mild laxative). The way in which this is accomplished, is by providing a natural fruity way of feeling a better sense of fullness.

When a kiwifruit is found in its raw state, high contents of actinidin (an enzyme that dissolves protein) can be found. This compound is often found in commercial production as a means of tenderizing meat. This same substance can cause allergic reactions for some people, and also an allergen inducer for others. In that same sense, those individuals who find themselves allergic to pineapples, latex, or other similar substances within that category should be aware that they are most likely allergic to the common kiwifruit as well.

Common allergic reactions to kiwifruit involve tingling and a sore mouth, puffing up of the face, tongue and lips; rashes, abdominal pain, vomiting, and in the some critical cases, difficulties of breathing, such as wheezing. As most of these symptoms are more commonly found in children, it is quite possible that they will be outgrown later in life. Regular checkups should be made to the doctor on an annual basis to see if your body has grown into the ability of consuming this fruit, with the addition of developing a tolerance to similar substances.

Aside from containing large amounts of allergens, vitamins, proteins and fibers, the kiwifruit holds a mild level of lutein, also known as a phytochemical. This chemical has been tested in scientific experiments in search of links with the prostrate and lung cancer prevention. In addition, this exotic yet common fruit holds an abundance of carotenoids (beta carotene, lutein, and xanthophylls), phenolic compounds, and antioxidants including, but not limited to, vitamins C and E. Another way of improving the strength and durability of blood vessels, which helps to decrease inflammation in the veins, is through flavonoids – also found in kiwifruits.

Another substance that is found in kiwifruits is called inositol, a natural sugar type alcohol. Recent scientific studies have shown that the function of inositol serves as a precursor for certain brain neurotransmitters of relatively high importance. This translates into the benefit of serving as a method of improving the conduction of nerves within the field of diabetic neuropathy. Also within the field of neurobiology, the kiwifruit contains a high content of serotonin, having a calming effect on most individuals with a particular lack of serotonin producers, serving as a dual agent in helping to calm anxiety or depression.

Another reason that the high content of vitamin C in the kiwifruit is so important has to do with the natural reasons behind the benefits of vitamin C itself. Vitamin C is known to be beneficial towards the gums and their rejuvenation, and healing for wounds. The high content of magnesium found in the kiwifruit nears the sixth percentile range of the daily value for healthy intake, making it a well balanced snack. The levels of magnesium in the body are particularly important to watch with regards to preventing heart disease, myocardial infarction, and hypertension.

The kiwifruit is also the proud container via scientific tests of a wide range of electrolytes. These microscopic minerals are a necessity for replenishing energy after exercise during any time of the day. Get up and go with kiwi fruit!

Diet for Marathon Training. A nutritious and energy-packed diet for marathon training is vital to your training and race success. In order to maintain energy during your runs, and to assist with proper recovery, you will want to strategically plan your meals and snacks around your training schedule. For example:

* Eat a light snack one hour before your run, and eat something that provides energy and that will digest easily. Each body is different so one person’s best pre-run snack might not be the same as another person’s. Suggested pre-run snacks include a banana and ½ whole wheat bagel or an energy bar.
* Plan to bring something with you for your longer runs (or plant a snack at a certain mile-marker) – this snack should be another light and easily digested, energy-boosting snack. The best mid-run snacks are energy bars or energy gel packs. They are packed with energy-boosting carbohydrates and easy to consume.
* Your post-run meal or snack should replenish glycogen stores and help muscles recover. That means you need nutritious carbohydrates and a good source of protein. You should always eat within 30 minutes of your run. Suggested post-run snacks or meals include a protein shake and a bowl of old-fashioned oatmeal, or a sweet potato (or yam) and a dark green vegetable.
* Every meal should include complex carbohydrates to allow your body to store and maintain enough glycogen for your training. The best sources of complex carbohydrates include the items listed above as well as other fruits and veggies, brown rice, whole grain bread, quinoa, and whole grain pasta.

Your diet for marathon training should also be a balanced diet of carbohydrates, proteins and fats. Typically, a marathon runner’s daily total consumption should be comprised of 50-60% complex carbohydrates, 10-15% from protein and 15-25% from unsaturated fats. (This is a different combination than somebody trying to lose weight and working out less would consume).

In case you didn’t already know, unsaturated fats are actually a runner’s best source of energy. Complementing your diet for marathon training with the right amount of unsaturated fats allows your body to store complex carbs even longer, sustaining energy levels throughout your run.

Notice the very important characteristic of the carbohydrates is that they are complex carbohydrates, which are best for long-term “fuel” (energy). The best complex carb sources have already been listed above. Your best sources of protein include lean beef, grilled chicken, fish, eggs, cottage cheese, plain Greek yogurt, protein powders, peanut butter, nuts, and almonds. Many of these protein sources also contain the “good” unsaturated fats that you need.

Other considerations when planning your diet for marathon training include vitamins and minerals. Keep in mind that the B Vitamins are the catalysts for converting your food to energy. Vitamin C is ultra important as it maintains your immune system and supports connective tissue and bone strength, which will help prevent or heal injury, especially knee injuries. At the cellular level, the body requires Vitamin E to prevent cell damage that could occur from higher level of free radicals due to greater oxygen intake that marathon runners’ experience.

Along with the above listed vitamins, a diet for marathon training should include the following minerals: (1) Calcium for strong bones and enhanced muscle function, (2) Copper to support the blood vessels, the nervous system, and the immune system, (3) Iodine to assist with the transformation of food into energy, and (4) Magnesium supports muscle contractions and relaxation, produces and transports energy, and produces protein. These are the major mineral requirements; more are listed in the charts I refer you to below.

Finally, one of the most important items in your diet for marathon training is water! Your number one goal should be to maintain proper hydration; without it a runner can easily face muscle cramping, heat-related illnesses, and fatigue.  Try to consume your weight in ounces in water each day – for example, a 120 lb. person should drink 120 oz. of water each day!

In conclusion, your diet for marathon training should be a well-balanced strategic plan that not only includes carbs, protein and fats, but provides you with the right amounts of vitamins and minerals to provide you with sustained energy for even your longest runs, and optimal recovery from each work-out. And don’t forget the water to wash it all down and to keep your body working at its best.