Nutrition 101 Leslie Reap, www.finishlinenutrition.net , (602) 513-0933

1. Nutrition 101 Leslie Reap, www.finishlinenutrition.net, (602) 513-0933

2. Outline of Topics • Finish Line Nutrition background • The Facts • Everyday Nutrition • Pre-race nutrition • Race day nutrition

3. Finish Line Nutrition Background Personal Background: • Life long athlete, All American Lacrosse Player, World Cup Lacrosse Coach, Olympic Torchbearer, Sponsored Triathlete • Began nutrition research when started having children • Became Certified Nutrition Consultant 2007 • Started Finish Line Nutrition 2007

4. Finish Line Nutrition Objectives • Improve quality of everyday life • Improve Performance • Reduce training days lost to sick time • Identify and maintain ideal training & race weights

5. Challenges for Runners • Eating properly due to timing of workouts • Time constraints to get it all done • Sinus Infections • Injury • Listening to their bodies : )

6. A Few Fun Facts Why are runners some of healthiest folks out there? • Lower cancer rates because less body fat (where toxins are stored) • Lower levels of “cytokines” inflammatory substance that strengthens cancer cells/impairs immunity • Choose foods more consciously ~ “What you eat today is how you will feel tomorrow..”

7. A Few Not So Fun Facts Over 1/3 of all Americans will be told “You have Cancer” By simply eating a nutritious diet, maintaining a healthy body weight & getting regular exercise could lower your risk of all cancers by 24% Almost 2/3rds of Americans are overweight and 1/3 are obese This is unique to the US and cuts across all nationalities that live here eating the Western Diet. Natives that return to their own countries return to normal body weights & regain their health 62% of Americans admit to eating one or more meals while working or driving

8. Every Day Nutrition • What should I eat? • What should I not eat? • How often should I eat? • What should I eat when? • Where should I shop?

9. Functions of Water (1/2 body weight in ounces) • Comprises about 60% of body weight • Chief component of blood plasma • Aids in temperature regulation • Lubricates joints • Shock absorber in eyes, spinal cord • Active participant in many chemical reactions

10. Every Day Nutrition What should I eat? • Food your great grandmother would recognize as food! • Whole Foods: Fruits & Veggies (7-9 servings) lean meat, eggs, nuts, whole grains (brown rice, millet, quinoa, oats, teff), limited dairy (organic & raw if available) – milk, cheese, yogurt • Nutrient Dense Foods: See above! • High-Satiety Foods: Foods or combinations of whole foods that most effectively control and satisfy hunger are fiber rich (apple), protein (cheddar cheese) focused with long chain fatty acids (nuts)

11. Every Day Nutrition What should I not eat? Use the 80/20 rule: • 80 - 90% of your calories and nutrition should come from whole foods • 10 - 20% for “cheating” or carb loading with processed foods such as breads, pasta, chips, sweets, juices, soda (yes gels, recovery drinks and carb drinks do fall into this category : ) • Try to always avoid GMO, High Fructose Corn Syrup, Dyes & preservatives (BHA, Sodium nitrate, propylene glycol, MSG)

12. Every Day Nutrition How often should I eat? • 7am breakfast (25% of calories if possible within an hour of waking up or within an hour after working out) • 10am snack • 12pm lunch • 3pm snack • 6pm dinner **Every meal/snack should have a combination of nutritionally dense whole foods including a protein, carb (think fruits & veggies) and a small amount of fat

13. Every Day Nutrition What should I eat when? • Athletes should try to eat their grain carbs within an hour before/after their workout (more on this) • For meals that are not preceding or following a workout rely more heavily on sweet potatoes, squash, legumes (beans), red or white potatoes for your carbohydrates

14. Every Day Nutrition Where should I shop? • Farmers Markets (in season) • Trader Joes @ exit 1 • The Perimeter of Stop & Shop, Hannaford's, Market Basket • Whole Foods (more expensive)

15. Training Nutrition Guidelines • During the one hour before your workouts have a higher glycemic carbohydrate such as a grain to specifically fuel the workout • Fuel workout with sport drinks, gels, bars, or grains • Post workout, refuel your body with a good, high glycemic recovery drink that includes protein (4:1 ratio) • Continue to refuel after the workout with grains, lean proteins during post workout window (2 hr run = 2hr window) • After the window, return to eating Whole Foods (fruits, vegetable, nuts, and lean meats).   These are the most nutrient dense are also low glycemic. 

16. Pre - race Nutrition: 1 week to day before race Step One: Utilize Everyday Nutrition to get you to the race week/day fully trained, healthy, strong & recovered Step Two: Start to ease off of the high fiber foods (legumes, etc) the last 3-4 days before the race, increase water to ensure hydration, 1-2 days out start to increase carbs (still high quality carbs) Step 3: Carb Loading – yippee!!

17. Pre-race Carb Loading • Load in a manner consistent with race distance • 5 days out start shifting from 50% carbs (normal) to 70% carbs..less fat, protein, more carbs, same total calories • 1-2 days out reduce fiber • Day before start your carb loading early in the day with a very large breakfast (go for the pancakes!) White bread, regular pasta, etc. Taper eating thru day, small, early dinner. • 3-5 gms of carbs per lb of body weight (banana =18, oatmeal =27, pasta = 35-40)

18. Race Day Morning Meal • You should eat, if you can, 3 hrs prior • Highly personalized • Highly dependent on race distance & race pace • Some suggestions: (would not recommend high fat or high protein, longer to digest) • Toast & a little PB • Oatmeal & an egg • Sports drink to sip while prep’ing • Coffee : )

19. Race Day Nutrition • What is my race distance? • What is my race day nutrition plan? • Will my calories come from gel or drink or both? • Will there be water to take the gel? • What will be on the course & where? • When will I take my gel/drink? • Have I tested my plan in similar conditions: weather, distance, products, timing, time of day…..?

20. Race Day Nutrition Formula for calculating max calorie absorption • (Weight in lbs) x (2 calories per lb) x (hours of race/activity) = caloric replacement • 123 lb x 2 cals x 1.6 hrs = 393 calories • Equates to 3-4 gels & water for race • 1 gel 15 mins before start, gel every 30-40 mins

21. Post Race Nutrition • Have your recovery drink on hand and available post race (and your Recoverease!!) • Don’t rely on post race food for recovery, you can eat that AFTER you take the above • Drink as much water/sports drink as you need until you start urinating pale yellow/clear again • Eat a healthy, well balanced whole food meal with 2-3 hours

22. A word on….. Caffeine! • Studies show you can have up to 550 mgs w/o dehydrating effect • Run Longer, Think Faster • Increase Sprint Speed • Recover more quickly ~ recovery drinks with caffeine rebuild glycogen stores 66% more then carb only

23. Text References • In Defense of Food by Michael Pollan • QT2Systems Jesse Kropelnicki • The Body Ecology Diet by Donna Gates, 9th addition • Endurance Sports Nutrition by Suzanne Eberle, 2nd addition • Sports Nutrition Guide by Dr. Michael Colgan • Eat Right for Your Blood Type by Dr. Peter D’Adamo • Nourishing Traditions by Sally Fallon and Dr. Mary Enig