10 Rules to Live By1. Come back to earth ▫ Choose less processed food2. Eat a rainbow ▫ Eat a wide variety of colors for maximum benefit3. Fewer Legs ▫ Lean Meat has less legs. (fish and vegetables = 0 legs, Chicken and Turkey = 2, beef and pork = 4)4. Pick fats that give back ▫ Olive oil, nuts, seeds, avocado5. Eat breakfast6. 3 for 3 ▫ Whole Carbs, Lean Protein, and Healthy Fats, every three hours.7. Stay hydrated ▫ 1.o fl oz X body weight = oz of water per day8. Don’t waste your workout ▫ Pre workout snack, during workout hydration, and post recovery snack9. Supplement wisely ▫ Fuel First, supplement second. If your aren’t getting what you need add a multi vitamin10. Sleep
Calorie Intake/Day Reference: Dietary Reference Intake and National Academies Press 2006Males =662 - 9.53(age) + PA[7.22(wt lbs)] + 13.7(height in.)=Females=345 - 6.91(age) + PA[4.24(wt lbs)] + 18.4(height in.)=PA= physical activity Rest day = 1.4 60 min. moderate= 1.75 120 min. moderate or 60 min vigorous = 2.3
Carbohydrates – 60% of total calories or 3.4 g/lb/day - breads, pasta, potatoes, riceProteins – 20% of total calories or 0.7 g/lb/day - animal products (meat), eggsFat- 20% of total calories or 0.7 g/lb/day - 1/3 saturated, 2/3 mono and unsaturated fats - olive oil, flaxseed, avocado, fish, nuts
Protein and Amino Acid supplements do not improve performance, but they do aid in recovery as stated in aVitamin and Mineral supplements are not needed in nutritionally balanced diets.
Consider your age, gender, gastric motility, allergies, types of training, overall diet, genetic factors.High carb, low-fat, and whole grain foods consumed an hour before exercise is ideal. Some examples include:breads, cereals, muffins, yogurt, oatmeal, beans, crackers, and pastas
FUEL UP with a meal 3-4 hours before your race. Make this your largest meal. It will ensure that you have fuel stored and it allows adequate time for digestionTOP OFF with a snack 1-2 hours before your race. Make this snack carbohydrates to top off your already full fuel stores. Granola bars are good choicesRELOAD with carbs, electrolytes, and fluids. Try sports gelsREFUEL immediately after the race with a mix of carbs and proteins. Always follow up with a meal one hour after.
FLUID loss is the most essential part of recovery. Good choices include: water, juices, and high water content fruit.GLYCOGEN stores by consuming carbohydrate rich foods within 15 min after the race.ELECTROLYTES through potatoes, yogurt, OJ, bananas, soup, cereal, cheese, and breads.
Drink at least half your body weight in ounces per day.Avoid drinking anything with a lot of caffeine or alcohol because they may increase urination which in turn leads to dehydration2 cups of water 2 hours before race1 cup right before race2 cups for every pound lost