While trying to lose weight, eating the right foods and getting enough valuable nutrients for your body are just as important as the exercise you perform. Because spring weather is so invigorating, many people take up running as their exercise of choice during the months of April, May, and June.

As you may be aware, there are three main components of food/nutrients for the body: carbohydrates, protein, and fat. Carbohydrates take up the biggest chunk in your diet, being 65 percent of your daily food intake. For runners, protein is usually around 25 percent of the daily food intake, and fat should be around 10 percent. Carbohydrates are fuel for the body, and since runners burn a lot of energy while running/training, getting enough of this nutrient is vital for optimal performance.
 

One way to look at carbohydrates is to note their glycemic index. A glycemic index, or GI, relates to how the body's blood sugar and energy stores react to a specific carbohydrate. For example, white bread is very high on the GI list (upper 90's out of a total rating of 100), causes a spike in blood sugar, and a quick burst of energy with a longer energy-slump afterwards. What endurance athletes want are foods that are low on the GI list, because this means the food will make the blood levels more consistent throughout the day, as well as provide lasting energy. It is important to remember that the GI list is not a list of what to eat and what not to eat, but just a helpful tool to use when you want to get the most energy as possible before an athletic activity.

Here is a list of high and low GI foods, followed by high GI foods:

Low
-Whole Wheat Pitas, Rye Bread, Special K, All Bran, Oatmeal, Wheat Thins, Yogurts, Strawberries, Cherries, Grapefruit, Barley, Black Beans, Kidney Beans, Soybeans, Most Green Vegetables, Whole Wheat Pasta.

High
-White Bread, Waffles, Donuts, Corn Flakes, Rice Chex, Vanilla Wafers, Rice Cakes, Ice Cream, Pizza Cheese, Watermelon, Pineapple, Instant Rice, Cornmeal, Baked Beans, Fava Beans, Brown Rice Pasta, Parsnips, Potatoes.