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Catie Blakeman, Dietetics Intern with the Bond Wellness Center this summer, presented this information July 10, 2013 for participants in the Couch-to-5K training program. She offered tips on what to eat and when.
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*Sports Nutrition Tips
SPORTS NUTRITION TIPS
How many calories do you burn during a 5K run?
What to Eat (overview)
1.Carbohydrates
2.Protein
3.Liquids
Protein, protein, protein
*Why should you eat protein when you work out?
*Where do you get protein from?
*How Much Protein?
*Grams Protein/lb. Body Weight:
*Sedentary adult 0.4
*Recreational exerciser, adult0.4 - 0.6
*Endurance athlete, adult 0.6 – 0.7
*Resistance-trained athlete 0.7 – 0.8
Protein Needs
grams
Body wt .4 .6 .8
125# 50 75 100
150# 60 90 120
200# 80 120 160
250# 90 150 180
*When should you eat?
*If you workout in the mornings, eat a small, carbohydrate-packed breakfast 30-40 minutes before you workout.
*For the 5K race, you should eat a hearty, carbohydrate and protein-rich meal between 12 and 1. Then, at about 3 or 4, eat a smaller, carbohydrate-rich snack.
Eating For Recovery
*Eat within 30 minutes of your workout
*Include carbohydrates as well as protein
Energy Bars
*If the energy bar looks and tastes like a candy bar, it probably is providing as much nutrition as a candy bar
*Choose bars that provide more carbohydrates than protein or fat
*Look at the ingredient list
Questions?
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