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What do I EAT???? Fueling your goals. 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?

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Presentation Transcript
overview
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
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
Nutrition Basics
  • Energy balance
  • Metabolism
  • Energy sources
    • Carbohydrate 4 kcal/g
    • Protein 4 kcal/g
    • Fat 9 kcal/g
    • Alcohol 7 kcal/g
nutrition basic s
Nutrition Basic s
  • Energy nutrients in running
    • Carbs- preferred energy source, glycogen stores- maintain activity for the longest period of time
    • Fat- concentrated energy that the body can be trained to use- kicks in after 20 minutes of moderate activity
    • Protein- least preferred energy source, used mainly for muscle building and recovery
slide8

Metabolism- It’s All About the Calories

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

run to eat
Run to Eat
  • Exercising to eat
  • Maintaining weight
  • Calories In = Calories Out
  • More flexible eating plans
  • Good nutrition and good food
eat to run
Eat to Run
  • General Guidelines
    • Get adequate water, nutrients and energy
    • Take a daily multi-vitamin
    • Limit caffeine and alcohol
    • Limit oxidation of your body- smoking, stress and illness
    • Get adequate rest to support repair and regeneration
    • Carb load 2-3 days before your race or long runs
eat to run pre run
Eat to Run- Pre-run
  • Drink water- aim for 2-4 cups 2 or less hours before you run
  • Eat a light meal or snack of 200-400 calories- whole grains and protein 2-4 hours before you run
    • P B & J sandwich
    • Oatmeal
    • Bagel
    • Energy Bar
eat to run during
Eat to Run- During
  • Drink water- 8-12 oz every 15 min
  • Eat a small snack during your run if you are going more than 90 minutes- < 200 calories
    • ½ Clif Bar
    • 1 banana
    • 12 oz sports drink
eat to run post run
Drink water- 16-24 oz for every pound of lost body weight

Immediately after finishing run- replenish glycogen stores with a high carb snack or meal

Animal crackers

Kashi granola bar

Orange

Bagel

Eat a quality meal of whole grains, protein and fat within 2 hours after run

Salmon, brown rice pilaf and roasted veggies

Whole grain pasta, chicken and mushroom sauce and green peas & carrots

Eat to Run- Post-run
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 5-7 days
  • Drink water for rehydration
  • Take time to rest and stretch adequately
  • Take extra antioxidants and avoid sick people