http://runnersconnect.net/running-nutrition/ - Losing weight and also running at optimal performance is the major concern for runners. Calorie deficit - this weight loss principle might work for others but for runners, the method will limit providing the muscles with the right type of fuel, thus make you feel tired, hard to recover from injury and will derail your performances.So what will be solution ? Carb-cycling - This is the best method to achieve weight loss for running and for optimal performance.

2.  Losing or maintaining weight is
the runners top most concern
 But , losing weight and running
your best aren’t easy to do in
conjunction.
http://runnersconnect.net/running-nutrition/

3. • Losing weight
Runners • Optimal performance
Primary Goal
• Calorie deficit
• For runners – this method will
Weight Loss
Principle derail performances
• Carb-cycling
• Methodology that utilizes no
Solution carb, low carb, and high carb days
http://runnersconnect.net/running-nutrition/

4.  The most critical factor in weight loss
is incurring a calorie deficit.
 To achieve this, control the quality of
the foods you consume;
specifically, limiting your intake of
simple carbohydrates
 Here low-carb diets are effective.
 But this won’t work for runners since
they must consume adequate calories
and fuel with complex carbohydrates
to train hard and recover quickly from
difficult workouts
http://runnersconnect.net/running-nutrition/

5.  What’s the solution if you’re a runner
who wants to balance training hard
and running well with losing weight?
 Look for bodybuilders for an answer.
 By modifying the time-tested
bodybuilding strategy of carb-cycling
to the specific metabolic and training
demands of runners, it’s possible to
attain that delicate balance.
http://runnersconnect.net/running-nutrition/

6.  Carb-cycling is a process of
alternating between lower
carbohydrate, lower calorie days
and higher carbohydrate, higher
calorie days.
 To better understand why carb-
cycling works it’s important that
you understand the role
carbohydrates in weight loss.
http://runnersconnect.net/running-nutrition/

7.  Limiting carbohydrate intake
lowers insulin levels which
accelerates the release of fatty acids
and increases fat burning
 Carbohydrates and insulin also
stimulate the recovery process by
driving critical nutrients, including
protein, to damaged muscles.
 Therefore, it is critical athletes
include carbohydrates in their diet;
specifically, before and after
workouts
http://runnersconnect.net/running-nutrition/

8.  Runners can breakdown the carb-
cycle process to coincide with the
energy demands of distance running.
 Employ a carb-cycling methodology
that utilizes no carb, low carb, and
high carb days that correspond with
specific training days.
 This approach will enable a runner to
specifically target days when
carbohydrates and calories are
needed for performance and recovery
while still allowing for the calorie
and carbohydrate deficit needed to
lose weight.
http://runnersconnect.net/running-nutrition/

9.  These will be the rest or cross
training days of your training
schedule
 You’ll target a caloric deficit of
about 400 to 600 calories on
your low carbohydrate day.
http://runnersconnect.net/running-nutrition/

10.  Low carbohydrate days are your
average training day and are the
main driver of carb-cycling for
running
 These days allow you to maintain
the energy reserves to run well
while giving your muscles fuel for
recovery.
http://runnersconnect.net/running-nutrition/

11.  High carbohydrate days will be
your hardest workout days and
long run days.
 The basic idea is to continue to
eat a lot of veggies and add to that
unlimited fruit, unlimited natural
unprocessed carbohydrates, and
if necessary, a small amount of
processed carbohydrates.
http://runnersconnect.net/running-nutrition/

12.  If you’re struggling to lose
weight while maintaining a
rigorous training schedule, give
carb-cycling a try.
 It requires work and
planning, but the end results
will speak for themselves.
http://runnersconnect.net/running-nutrition/