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 1
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 2
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 3
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) 4
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. 5
3-4 hours prior Peanut butter & honey on toast with an instant breakfast drink Oatmeal with brown sugar, almonds, skim milk, and a banana Fruit & yogurt smoothie with low fat granola 30-60 minutes Sports drink Sport gel Sport beans Sport bar Piece of fruit 6
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. 7
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. 8
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 9
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 10
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. 11
2/10/15 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. It s an edge you never even knew you had. It s an edge so powerful that it will boost your performance, giving you a new level of stamina and quicker recovery. Discover the performance- boosting secret of pro and elite athletes! We call them superathletes athletes who hail from the top ranks of virtually every sport from triathlon to cycling, swimming to running, basketball to skiing who are taking advantage of a secret edge in their training regimen. It s not a new exercise fad or a killer cardio drill. It s not a supplement or body enhancer. It s a high- octane way of eating so powerful that it helps your body maximize energy output while minimizing inflammation, sluggishness, and digestive concerns. Many people think gluten- free diets are only for celiac sufferers and the gluten sensitive. Not true! Breakthrough science in The Gluten- Free Edge sheds new light on the positive impact a gluten- free diet has on nearly everyone who tries it even those who have never had a reaction to gluten before. Even nonâ gluten- sensitive elite athletes are taking advantage of this secret edge! The Gluten- Free Edge is packed with real- life stories of pro and elite athletes who have found their edge with a gluten- free diet. These athletes love the energy, stamina, and high- performance boost they get from eating gluten free even if they ve never experienced gluten- related symptoms. Gluten is the major protein found in some grains. These include all forms of wheat (bulgur, durum, semolina, spelt, farro) as well as barley and rye. It s also a common additive in many prepared foods, cosmetics, and even medicines. Even for those with no history of gluten sensitivity, gluten resists enzymes in the stomach and intestines and comes out the other end virtually undigested. By the time gluten reaches your intestines, it s already causing a variety of problems, even if you ve never been diagnosed with gluten sensitivity. The eating plan featured in The Gluten- Free Edge is equally beneficial for the gluten sensitive and non-sensitive alike. The high-intensity performance edge you ll enjoy is more than enough reason to give The Gluten- Free Edge a try. Elite endurance athletes push their bodies to extremes on a daily basis. This intense training makes them more susceptible to the effects of gluten in their diet. For many of these athletes, the eating plan found in The Gluten- Free Edge is the ideal way to offset the damaging effects of high- stress training and maxed- out energy. Try The Gluten- Free Edge for yourself and feel the positive effects firsthand. There is no finish line, so keep moving! Kerry Barbera bostonkerry1@gmail.com 12