Eating on the Run

                                               

v      The sooner we realize the effect our food gives toward our workouts the easier it is to tweak our abilities and endurance appropriately for optimal performance.

 

v      What to keep in mind

 

o        For every mile you run you burn approximately 100 calories

o        10 miles = ~1,000 cal

o        Marathon (26.2 miles) = ~2,700 cal!

o        Calories are your body’s fuel source for day to day activity and for exercise

§         There are 3 major sources of fuel: carbohydrates, fat and protein

§         Amounts of each can vary with type of training (similar to Periodization)

Note: calories burned vary person to person

 

v      Carbohydrates (4 cal/g of carbohydrate)

 

o        Most readily available fuel for the muscle

§         Initial fuel at start of exercise

§         Sprinting that can last no longer than 2 minutes

o        2 Types of carbohydrates: 

§         Sugars and complex grains (starches)

§         Sugars, especially glucose are delivered quickly via blood to the muscles where they are stored until utilized for activity

§         Examples of carbohydrates include whole grains and starches, fruit, vegetables and dairy (milk and yogurt)

o        How much?

§         Early season for building may be as low as 50-55% carbohydrate

§         Strength, power and races may go up as high as 70% carbohydrate

 

v      Fat (9 cal/g of fat)

 

o        Breakdown takes longer than carbohydrate making this food component an important fuel source for low to medium intensity (running 3 – 6+ miles)

o        Important not to go under 15% fat (research shows no health or performance benefits less than 15%)

o        Fat and carbohydrates must be present in order to keep the system running smoothly sparing protein in the process

§         Sprinting is primarily carbohydrate with little fat

§         Marathon is 50:50 fat to carbohydrate

o        Fat sources:           

§         Unsaturated fats – poly and mono – healthy fats found in nuts/seeds, nut butters, plant based oils, ‘fatty’ fish (omega-3s)

§         Limit saturated fats and animal based products (i.e. cheese and full fat dairy)

 

v      Protein (4 cal/g of protein)

 

o        Most important for post exercise to build, repair and maintain muscle

§         May prevent anemia, colds and injuries

§         Proper amounts of carbohydrate and fat will help to spare protein

o        To calculate your protein needs

§         Lbs to kilograms (1kg = 2.2 lb) 154lb/2.2 = 70 kg

§         Multiply kg of protein (0.8 for sedentary up to 1.4 for endurance trained) by kg of body weight

v      70 x 0.8 = 56 g protein/day

§         Most Americans meet protein requirements including those following a vegetarian-type diet

o        Healthy sources include:  fish, egg whites, poultry, nuts/seeds, whole egg, legumes and dairy

o        Vegetarian

§         Concerns:  low calorie, possible deficiencies in B12 vitamin, vit D, calcium, iron and zinc

Note: Because of availability of fortified products and the ability to make complete proteins, vegetarians including vegans are able to meet protein, vitamin and mineral requirements through fortified products.  Vitamin B12 supplement should be last resort after consulting with a physician or registered dietitian.

§         How to make complete proteins (need amino acids from combined foods) and meet protein needs:

v      Look for fortified starch products (i.e. oats and cereal), rice, rye, corn and whole wheat products

v      Try to include 2 or more servings of legumes and nuts per day

v      Fruits will provide many vitamins and minerals so it’s best to aim for 3 servings per day

v      Vegetables - aim for at least one serving from a dark green or  deep yellow vegetable (i.e. broccoli and squash)

v      Calcium – fortified non-dairy soy or rice milk

 

v      Water

o        Stay hydrated (pale urine)

o        Don’t wait until thirsty to drink

o        Drink before, during and after exercise

§         Drink 1.5 – 2 cups 2 hrs before exercise

§         Drink 0.5 – 1 cup 20 min before

§         Drink 0.5 to 1 cup every 20 min during exercise

§         Water is usually the most friendly product to have after a workout or race (Sip continuously especially the next few hours)

o        Importance of water:

§         Transfer nutrients and oxygen through body

§         Lubricates joints

§         Aids in CO₂ and lactic acid release

§         Helps maintain body temperature

 

v      Putting it Together

o        Considerations:  Pre/post times, during exercise, what to eat, how much to eat

o        Best Advice:

§         Plan

§         NEVER TRY ANYTHING NEW RACE DAY!

o        Pre-Exercise:

§         Consume 300-400 calorie meal about 2 hours post exercise

§         Allow 30-60 minutes of digestion time after last snack

§         Best bets include carbohydrates with some protein, little fat (Remember fat takes longer to digest – 9cal/g)

v      Examples:

o        Fruit, alone or with yogurt or light cheese

o        Cereal (caveat: fiber may cause gastro intestinal discomfort)

o        Bagel or toast with a little peanut butter

o        Sports bars/Drinks/Gels:

§         Why?

v      Convenient

v      Athletes have developed most giving a sense of faith in the product

v      Variety of flavors and textures

v      Different bars for different exercise (read labels)

v      Many are fortified with vitamins and minerals

v      Important to take with fluids preferably water

§         When?

v      Snack time – good for portion control

v      During exercise – only if longer than 60-90 min. because glycogen levels start to diminish and drinks and gels are usually easiest on stomach (take with water only)

v      Look for 6 – 8% carbohydrate concentration in sport drinks (more or less conc. may result in low energy or upset stomach)

o        Look for drinks and gels that also provide sodium, potassium and other minerals

o        Tip: try a variety because sweetness varies

o        After Exercise/Race

§         Replenishing muscle stores is most effective right after exercise up to 2 hours

§         Carbohydrate with some protein, little fat replenishes faster than carbohydrate alone

§         Examples:

v      Refer to pre-exercise

v      Plan around a main meal

v      If you don’t feel like solid food go for a liquid version (i.e. yogurt or a smoothie)

v      Have a prepared/planned snack

v      Carbohydrate Loading

o        During taper week before race

o        Goal is to provide muscles with the most glycogen they can absorb

o        Carbohydrate levels reach 65-70% up to 2 days before race

o        Careful not to overeat (can make you feel bloated and gain a couple pounds)

v      Final thoughts

o        Water is best choice of fluid for exercise

o        Added calories are needed only after 60-90 min of activity

o        Stay with your ‘game plan’ and never try anything new on race day!

o        Where to go for additional information:

§         www.eatright.org

§         Nancy Clark’s Sports Nutrition Guidebook

§         Runner’s World

§         Endurance Magazine

§         Inside Triathlon

§         Triathlon Magazine