*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?