What to Keep in Mind:

Carbohydrate:

•          CHO can be ranked based on its uptake by the body – known as “Glycemic Index”

•          Important for runners, because the glycemic index of a food may make it better than others as a pre or post exercise food.

Fat:

•          Fat will be the predominant fuel for low to moderate activities

•          The longer the exercise, the more fat is mobilized from storage

•          With intensity training, such as track workouts, you can teach your body to burn fat more efficiently

Protein:

•          The body prefers carbohydrates and fat for energy

–         Body can maximally use only 5% of calories from protein

•          Protein is important for growth, repair and maintenance of tissue

•          The body builds protein when there is adequate calories and exercise and conversely will breakdown protein (i.e. muscle) when not enough CHO is present

Use your training days to practice what you plan to eat race day.

NEVER TRY ANYTHING NEW ON RACE DAY!!!  

 Current Recommendations

•    ADA Recommendations:

–         50-55% of calories coming from CHO

–         25-30% of calories coming from fat

–         20% of calories coming from protein

•          Endurance Athlete Slightly Different:

–         55-70% of diet coming from CHO can help maximize performance

A typical meal for an Endurance Athlete

Running 90 min in the morning:

•          10 – 30 min prior to exercise

–         4 oz OJ; banana; ½ C yogurt (60 – 120 cal)

•          During

–         4 – 8 oz water every 20 min

–         Alternate with 6-8 % CHO drink

•          After (breakfast on the go)

–         Water

–         ½ bagel + 1 Tbs PB + pineapple (240 cal)

•          Total: 400 cal before lunch

Running 45 min at lunch: