Watermelon - fruit - tips

Watermelon

As its name implies, this fruit is a hydration hero, and fluids are exactly what you need when the heat is on. "Watermelon's high water content keeps you cool and hydrated," says Boston-based registered dietitian Janel Funk, MS, RD, LDN, who runs the website Eat Well With Janel. That same high water content will also keep you feeling full, which could curb cravings. As an added summer bonus, "Watermelon also contains lycopene, which protects skin cells from sun damage," says Funk.      

Source : http://www.womansday.com/health-fitness/nutrition/watermelon-top-summer-foods#slide-2 

Long Distance Nutrition Planning

The time to dial in your nutrition plan is well in advance of your key race. There is a lot of information out there, some of it conflicting, and you don’t want to make it up as you go along. A few guidelines that most of us should follow:

• For races under two hours and on a cool day you might be OK just drinking water and can rely on your stored muscle glycogen for energy, but you will certainly finish dehydrated (and hungry!). At a minimum, we recommend you consider a sports drink for races less than two hours.