Preparing Nutritionally for Peak Running Performance     by: Barb Del Brocco, RHN
AGENDA   Pre-Workout Nutrition   Post Workout Nutrition   Pre-Race   Hydration   Race Strategy   Post Marathon   Qu...
Genetics Loads the Gun,Lifestyle Pulls the Trigger! According to a World Health Organization        report on human diseas...
Pre-Workout Nutrition Energy  Boosting Snacks:      Green Tea (hot or cold)      Fresh Fruit      Green Smoothie (spin...
Post Workout Nutrition
Pre-Race
Pre-Race Hydration   Lack of fluids makes body feel tired   Lack of hydration will reduce energy & intensity   Well hyd...
Water to Hydrate   How Much Water Should You Consume?       Before Race: 2 to 2 ½ cups       30 min prior: 1 cup      ...
Other Fluids to Hydrate   Herbal Teas (except Dandelion)   Coconut Water* (good for pre & post race)        * 1 cup has ...
Plan Ahead   18 hours before Race:      Eat small meals every 2-3 hours      Drinking Lots of Fluids (including electro...
Race Strategy   30 Minutes or less before Race:       Drink approximately another cup of water   During the race:     ...
Post Marathon   Protein Consumption:       Endurance Athlete:          1.2-1.4 kg or 0.54-0.64g/lb of body weight per d...
Post Marathon - Nutrition   Other Anti-oxidants: Oranges, tomatoes, broccoli, sweet    potatoes, almonds, avocados, egg y...
Contact InfoBarb Del Brocco, RHN Registered Nutritionist   barbdelbrocco@gmail.com              or        416-985-8849
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Forever-Active.com - Preparing Nutritionally for Peak Running Performance

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Learn how prepare nutritionally to run your best and prepare for a 1/2 or full marathon.

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  • Forever-Active.com - Preparing Nutritionally for Peak Running Performance

    1. 1. Preparing Nutritionally for Peak Running Performance by: Barb Del Brocco, RHN
    2. 2. AGENDA Pre-Workout Nutrition Post Workout Nutrition Pre-Race Hydration Race Strategy Post Marathon Questions & Answers
    3. 3. Genetics Loads the Gun,Lifestyle Pulls the Trigger! According to a World Health Organization report on human disease, 90% of Canadians will die from chronic disease that is largely preventable through diet, exercise and a smoke free lifestyle.
    4. 4. Pre-Workout Nutrition Energy Boosting Snacks:  Green Tea (hot or cold)  Fresh Fruit  Green Smoothie (spinach/apple/lemon & ginger)*  Protein: Eggs, Oatmeal, Egg White Omelette * Alkalizing - strengthens the immune system Don’t skip breakfast and eat every 2-3 hours
    5. 5. Post Workout Nutrition
    6. 6. Pre-Race
    7. 7. Pre-Race Hydration Lack of fluids makes body feel tired Lack of hydration will reduce energy & intensity Well hydrated = Stays cooler, Need less fluids during a race, More Alert Water & Lemon = Excellent for hydration Avoid sugary drinks = Water is the best!
    8. 8. Water to Hydrate How Much Water Should You Consume?  Before Race: 2 to 2 ½ cups  30 min prior: 1 cup  During Race: ½ cup every 15 to 20 minutes Post Race - Weight Loss?:  2 to 3 cups for every 1lb of weight loss
    9. 9. Other Fluids to Hydrate Herbal Teas (except Dandelion) Coconut Water* (good for pre & post race) * 1 cup has more potassium than banana Homemade Sports Drink (2 Parts Water + 1 Part Fresh Fruit Juice + ¼ tsp salt)  Avoid Caffeinated Coffee to Hydrate
    10. 10. Plan Ahead 18 hours before Race:  Eat small meals every 2-3 hours  Drinking Lots of Fluids (including electrolytes)  Cut out red meat, fried food and dairy products 12 hours before Race:  Healthy dinner the night before (+ good night sleep)  Avoid salty foods 4 hours or less before Race: Eat last meal; taper off to water mostly with some electrolyte fluid only (2 to 3 cups)
    11. 11. Race Strategy 30 Minutes or less before Race:  Drink approximately another cup of water During the race:  1 cup (8 oz.) of water (or sports drink) every 15 to 20 minutes For runs >75 mins: Snacks, gels are suitable to keep blood sugar levels relatively stable for the duration of the race (e.g. banana)
    12. 12. Post Marathon Protein Consumption:  Endurance Athlete:  1.2-1.4 kg or 0.54-0.64g/lb of body weight per day  Strength & Power Athlete  1.4-1.8 kg or 0.64-0.82g/lb body weight per day  Support your adrenals: Sleep vital for recovery!!!  Multi B5 Vitamins / Vitamin C – water soluble  Greens, wheat germ, legumes  Anti-oxidants – Dark fruits (berries) and Veggies
    13. 13. Post Marathon - Nutrition Other Anti-oxidants: Oranges, tomatoes, broccoli, sweet potatoes, almonds, avocados, egg yolks, carrots watermelon, red wine, onions Magnesium Citrate: Spinach, pumpkin/sunflower seeds, nuts, dark chocolate Protein powder: Whey, Soy, Rice, Pea, Hemp Fish Oils*: Walnuts, Salmon, Sardines, Chia Seeds, Hemp Seed or Oil, Flax Seeds Epsom Salt Baths (with the Red Wine!) * Excellent anti-inflammatory properties
    14. 14. Contact InfoBarb Del Brocco, RHN Registered Nutritionist barbdelbrocco@gmail.com or 416-985-8849

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