Jody (Fleet Feet) shared some great nutrition tips with our Spring & Summer participants at the 3-in-1 clinic on Saturday.

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2. When does it start?
The earlier the better
Practice, Practice, Practice

3. Training
Long Runs = Race Conditions for Nutrition
Life Happens
Bad Days of Training

4. Items to keep on hand
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
Almonds – great source of vitamin E
Eggs – most complete source of protein next to human breast milk
Sweet Potatoes – vitamin A & C, potassium, iron, trace minerals
Whole Grain Cereal – fiber and protein
Fruit – daily vitamins
Salmon – omega 3 fats (helps with inflammation response)
Whole Grain Bread – no refined grains or flour
Frozen Vegetables – antioxidants and beta-carotene
Whole Grain Pasta – easily digestible carbs, fiber
Chicken - protein
Frozen Mixed Berries – anthocyanins (powerful antioxidants)
Low-Fat Yogurt – protien, calcium, and bacteria for digestive tract

5. How many meals a day?
Metabolism = Coal Stove
Small frequent meals keep you body constantly burning fuel

6. Before the BIG day
Pasta Dinner is always the best way to get your body ready for the
big event

7. Race Day Morning
Do NOT let nerves get the best of you and not eat anything
Try to eat a whole breakfast ~ 2 hours before the race start

8. Never forget to indulge…

9. Background
Primary Purpose of Carbohydrates
Using Fat as Fuel
Figure 1, Energy Expenditure from 0 to 4 hours

10. Sources of Energy Expenditure
Important for blood glucose concentration to be
maintained after two or three hours.

11. History of Bars & Gels
Mid 1980s PowerBar had huge success with energy bars aimed
at high Carb need of runners
Little scientific evidence to support actual blood glucose
response
3 best selling energy bars accounted for $250million in sales in
2000

12. History cont’d
Dr. William Vaughan, founder of GU Sports
Disappointed in some of CHO bar due to its high level of fat,
protein, and fiber
Introduced GU in early 1990s
Many gels to follow!!

13. Liquid vs. Solid
Liquid = Runners
Solid = Cyclists
Timeless Debate!!!!

14. Liquid
CHO + Hydration
Drink “as much as possible”
Hyponatremia
New USATF Guidelines
Dehydration

15. Carbohydrate Ingestion
30 – 60 g/h
 16 oz of Lemon Lime Gatorade = 28 grams
 1 Gel Packet = 25 grams
Delivered in either solid or liquid form
Figure 2, Concentration and Volumes

16. Delivery of Liquids
US Olympic Marathon Team
Aid Stations
Practice, Practice, Practice

17. Nutritional Info for chosen Energy Bars
Power
Bar
Clif Bar
Tiger’s Milk
Calories - 145, Fat Calories - 45, Total Fat - 5gm - 8%, Sat. Fat - 1gm - 5%,
Cholest. - 0mg - 0%, Sodium - 70mg - 3%, Total Carb. - 18gm - 6%, Fiber 1gm - 4%, Sugars - 13gm, Protein - 7gm, Vitamin A - 15%, Vitamin C - 10%,
Calcium - 30%, Iron - 15%, Vitamin D - 15%, Thiamin - 35%, Riboflavin 35%, Niacin - 15%, Vitamin B6 - 30%, Vitamin B12 - 25%, Biotin - 6%,
Pantothenic Acid - 15%, Phosphorus - 10%, Magnesium - 25%, Copper 15%, [*% Daily Value], [* Percent Daily Values (DV) are based on a 2000
calorie diet]

18. Nutritional Info for chosen Energy Gels
Hammer Gel
Calories
Clif Shot
93
Total Fat
0 gm.
Saturated Fat
0 gm.
Cholesterol
0 mg.
Sodium
27 mg.
Total
Carbohydrates
23 gm.
Dietary Fiber
0 gm.
Sugars
2 gm.
Protein
0 gm.
Long-chain Maltodextrin, Filtered
Water, Energy Smart® (Fruit
Juice, Natural Grain Dextrins),
Vanilla, Amino Acids (L-Leucine,
L-Alanine, L-Valine, L-Isoleucine)
, Potassium Sorbate (as a
preservative), Sodium Chloride,
Potassium Chloride
GU
Power Gel

19. Picking a Bar
Before
 At least 2 hours pre-exercise eat high CHO meal can
include liquid CHO for hydration
 Clif Bar or PowerBar
During
 Mod-CHO bar during training/competition
 Easier on digestion, help maintain glucose levels
 Tiger’s Milk or Pieces of High CHO Bar
After
 High CHO following training/competition
 Clif Bar or PowerBar

20. Picking a Gel
Before & After
 Need double the gel to compare to one bar
 Increases amount of supplement in stomach
 May cause pre-exercise gastric distress
During
 Pick a gel by flavor and / or consistency
 Take with fluid – timing of aid stations

21. When to Eat
Most people tend to not want to eat after finishing a long amount of
exercise
Eat sooner than later
Eat again later

22. What to eat
A mix of protein and carbs
 Bananas, PB & J, fluids

23. The days following…
Metabolism
Muscles
Overall Health