{"id":9872,"date":"2022-08-11T09:25:03","date_gmt":"2022-08-11T16:25:03","guid":{"rendered":"https:\/\/www.vionicshoes.com\/blog\/?p=9872"},"modified":"2023-01-05T09:28:49","modified_gmt":"2023-01-05T17:28:49","slug":"active-recovery-foundations-of-training-nutrition-with-ciara-lucas","status":"publish","type":"post","link":"https:\/\/www.vionicshoes.com\/blog\/active-recovery-foundations-of-training-nutrition-with-ciara-lucas\/","title":{"rendered":"ACTIVE RECOVERY: Foundations of Training Nutrition with Ciara Lucas"},"content":{"rendered":"<p><iframe loading=\"lazy\" title=\"ACTIVE RECOVERY: Foundations of Training Nutrition with Ciara Lucas | Vionic Shoes\" width=\"465\" height=\"262\" src=\"https:\/\/www.youtube.com\/embed\/F2L7wynbsxg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Food is fuel and plays an important role for runners\u2019 energy, stamina, and overall performance. The three macronutrients in your diet include carbohydrates, protein, and fat. All three are essential to a balanced and healthy diet that will support athletic training.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>The role of carbohydrates:\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">-Main energy source<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Critical to long distance running\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-About 45-65% of daily calories should come from carbohydrates\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><i><span style=\"font-weight: 400;\">Healthy high carb foods:\u00a0<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">-Oats<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Brown rice<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Potatoes\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Bananas<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Apples<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Whole grain pasta\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>The role of protein:\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">-Rebuilds muscle\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Prevents injury<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Overall recovery<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><i><span style=\"font-weight: 400;\">Healthy protein sources:\u00a0<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">-Lean meat<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Eggs<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Fish\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Lentils\/beans\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Protein powder<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Tofu\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>The role of dietary fat<\/b><\/p>\n<p><span style=\"font-weight: 400;\">-Nerve function\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Hormone production\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Supports healthy joints<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-General health<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><i><span style=\"font-weight: 400;\">Healthy sources of dietary fat:<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">-Nuts\/seeds<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Nut butter<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Olive oil\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Eggs (also a great source of protein)\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p><a class=\"more-link\" id=\"excerpt\" href=\"https:\/\/www.vionicshoes.com\/blog\/active-recovery-foundations-of-training-nutrition-with-ciara-lucas\/\">Read More &gt;<\/a><\/p>","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2714,2607,259],"tags":[],"class_list":["post-9872","post","type-post","status-publish","format-standard","hentry","category-active-recovery-with-ciara-lucas","category-health-wellness","category-healthy-inspiration","dwtl normal"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/posts\/9872","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/comments?post=9872"}],"version-history":[{"count":2,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/posts\/9872\/revisions"}],"predecessor-version":[{"id":9888,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/posts\/9872\/revisions\/9888"}],"wp:attachment":[{"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/media?parent=9872"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/categories?post=9872"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/tags?post=9872"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}