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Proper Nutrition for
Runners
Kerry Barbera
Objectives
Hydration
Carbohydrates
Protein
Proper fueling for pre-run, during and after the run
Nutrient timing and why it is important
Caffeine and tart cherry juice
Finish Line Race Day
Ecstasy Agony
Hydration
Pre run-take in 1 ounce of fluids for every 10 pounds of body weight 2 hours before your run. For a 150 pound runner this is equal to 15 ounces.
During-first hour-every 15-20 minutes take in 5-10 ounces
1 hour+-alternate with a sport drink, water with electrolytes, or endurolytes to replenish your losses.
Post run-16-36 ounces
THIRST IS NOT A GOOD INDICATOR OF HYDRATION
Sweat Loss
Measure body weight before and after each run (naked). You want to avoid a > 2% body weight loss during exercise
For every pound lost consume additional 16 ounces.
Gauge your hydration status• Urine that is dark in color
like apple juice is an indicator that you are dehydrated.
• Pale light colored urine like lemonade is ideal.
• If your sweat is salty consume sport drink or water that contains sodium or electrolytes to replenish your levels
Carbohydrates
Carbohydrates are found in the body as glycogen in muscle cells, liver cells, and glucose in the blood.
Simple vs. complex carbohydrates
5 -7 g/kg BW per day
(140 pounds/2.2 (63kg) x 5 = 315 grams )
Protein
Protein supplies the body with amino acids needed for building tissue, growth and development & regulates many body functions.
1.2-1.4g/kg BW for endurance athletes can be as high as 1.2-2g/kg BW for marathoners!
(140/2.2 = 63 kg x 1.2 = 75 grams)
Pre run
Practice what you will consume during the long run.
Goal maintain fluid and electrolyte levels, spare glycogen stores in order to prevent or at least delay fatigue.
Fully packed glycogen stores in your body will last only for about 90 minutes to 3 hours.
Pre run fuel
Aim for at least 200-300 calories with 30-60 grams of carbohydrates for each hour prior to your run. Include small amount of protein.
Closer to race time consume simple carbohydrates like a gel or a sports drink.
3-4 hours prior
Peanut butter & honey on toast with an instant breakfast drink
Fruit & yogurt smoothie with low fat granola
Oatmeal with brown sugar, almonds, skim milk, and a banana
30-60 minutes
Sports drink
Sport gel
Sport beans
Sport bar
Piece of fruit
During the run
Consume sport drinks that contain electrolytes, gels, blocks, & avoid foods that slow digestion.
Aim for 30-60g/hour with some protein (positive effects on muscle recovery).
Fluids consumed with carbohydrates gels speed up fuel transport to muscles.
Post run
Restore fluid and electrolytes (sodium and potassium) lost in sweat.
Replace muscle fuel-carbohydrates glycogen utilized during your run.
Provide protein to aid and repair of damaged muscle tissue and stimulate development of new tissue.
Post run
Fluids: 24 ounces for every pound lost within 2 hours.
Carbohydrates: aim for 30-60 grams/hour of workout.
Protein: 20-40 grams of total protein.
Post run
Aim to eat a light snack with in 30-45 minutes after your heart rate has returned to normal.
Eat a well-balanced meal 2-3 hours later to replenish nutrients lost during you run.
16- 32 fluid ounces per pound lost during exercise within 2 hours.
Post run snacks
Speed Demon Smoothie
Protein bar and sports drink
Bagel, graham crackers, or whole-wheat crackers with peanut butter, low fat chocolate milk and banana.
Speed Demon Smoothie
½ cup vanilla greek or plain yogurt or Kefir
1 banana*
8-12 strawberries*
Splash tart cherry juice
Cup of ice cubes
Blend until smooth and
creamy
Add your own ingredients to boost nutrient content like chia seeds and whey protein
*If using frozen omit ice cubes
Post run meals
Whole wheat pita with turkey, veggies, pretzels, & low fat milk
Rice bowl with beans, cheese, salsa & avocado, whole wheat tortilla
Stir fry with steak, brown rice and veggies
Summary
Eat a balanced diet
Hydrate
Eat before you run to help spare glycogen
Post run to replenish glycogen stores
Protein helps with muscle recovery and soreness
Caffeine
Evidence that caffeine may enhance runs of endurance athletes.
Timing- ~ 30 mins-1 hour prior to run
Tolerance-depends on individual 2-6 mg/kg BW (no more than 9mg/kg) is adequate. Cup of brewed coffee 60-150 mg.
Tart Cherry Juice
Long distance running is known to cause acute muscle damage resulting in acute inflammation and decreased force production that can last up to 1 week post-exercise.
Study conducted in The Journal Of The International Study Of Sports Nutrition found that ingesting tart cherry juice 7 days prior and during a strenuous race event can minimize post-run muscle pain.
Gluten Free Edge
U.S. distance runner Amy Yoder Begley is on a GF diet because
she has celiac disease;
Saints quarterback Drew Brees and tennis player, Novak
Djokovic, because they are both gluten sensitive.
Why do some athletes feel a boost after eliminating gluten?
Because of gluten's extended stay in the digestive tract.