Forever-Active.com - Preparing Nutritionally for Peak Running Performance
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 Questions & Answers
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.
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
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!
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
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
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)
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)
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
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
Contact InfoBarb Del Brocco, RHN Registered Nutritionist firstname.lastname@example.org or 416-985-8849