What Do I Eat? Fueling Your Running Goals G-2024 Review Date 3/14
Overview Determine your goals Nutrition basics Run to eat Eat to run: –Eating for the run—before –Eating on the run—fueling –Eating after the run—recovery
Determine Your Goals Are you trying to lose weight? Are you trying to gain weight and muscle? Are you competing in an event? Are you trying to gain speed or distance?
Nutrition Basics Energy balance Metabolism Energy sources: –Carbohydrate=4 kcal/g –Protein=4 kcal/g –Fat=9 kcal/g –Alcohol=7 kcal/g g=gram, kcal=kilocalorie
Energy nutrients in running: –Carbs—preferred energy source, glycogen stores, maintain activity for the longest period of time –Fat—concentrated energy that you can train the body to use, kicks in after 20 minutes of moderate activity –Protein—least preferred energy source, used mainly for muscle building and recovery Nutrition Basics (cont’d)
Energy Balance
Lose weight by eating less food than your body burns Maintain weight by eating the same amount of food that your body burns Gain weight by eating more food than your body burns Metabolism: It’s All About the Calories
Run to Eat Exercising to eat more food Maintaining weight is goal Calories in=calories out Focus on good nutrition and good food
Run to Eat (cont’d) General guidelines: –Get adequate water, nutrients, and energy –Limit alcohol –Get adequate rest to support repair and regeneration –Eat a mixed meal 3 to 4 hours before your event –Drink fluids 3 to 4 hours before your event
Eat to Run: Pre-Run Consume a small meal before you run to prevent gastrointestinal distress: –Low in fat –Low in fiber –High in carbohydrate –Moderate in protein Practice before your event to know what foods your body will tolerate
Eat to Run: During Drink fluid and electrolytes during the event if you are running more than 60 minutes Eat a small snack containing carbohydrate during your run if you are running more than 60 minutes
Eat to Run: Post-Run Drink water—16 to 24 fluid ounces for every pound of lost body weight Immediately after finishing run— replenish glycogen stores with a high-carbohydrate snack or meal: –Animal crackers –Kashi ® granola bar –Orange –Bagel
Eat to Run: Post-Run (cont’d) Eat a quality meal of whole grains, protein, and fat within 2 hours after run: –Salmon, brown rice pilaf, and roasted vegetables –Whole-grain pasta, chicken and mushroom sauce, and green peas and carrots
Eat to Run: Recovery Eat to Run: Recovery After a long run or hard training for an event, eat quality grains and protein for the next 5 to 7 days Drink water for rehydration Take time to rest and stretch adequately
References Dorfman L. Nutrition in exercise and sports performance. In: Mahan LK, Escott-Stump S, Raymond JL. Krause’s Food and the Nutrition Care Process. 13th ed. St Louis, MO: Elsevier Saunders; 2012: Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Am Diet Assoc. 2009;109(3): Williams MH. Sports nutrition. In: Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR, eds. Modern Nutrition in Health and Disease. 11th ed. Baltimore, MD: Lippincott Williams and Wilkins; 2014:
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