What Do I Eat?What Do I Eat?Fueling Your Running GoalsFueling Your Running Goals

G-2024 Review Date 3/14

OverviewOverview

Determine your goalsDetermine your goals

Nutrition basicsNutrition basics

Run to eatRun to eat

Eat to run:Eat to run:– Eating for the run—beforeEating for the run—before– Eating on the run—fuelingEating on the run—fueling– Eating after the run—recoveryEating after the run—recovery

Determine Your GoalsDetermine Your Goals

Are you trying to Are you trying to lose weight?lose weight?Are you trying to Are you trying to gain weight and gain weight and muscle?muscle?Are you competing Are you competing in an event?in an event?Are you trying to Are you trying to gain speed or gain speed or distance?distance?

Nutrition BasicsNutrition Basics

Energy balanceEnergy balance

MetabolismMetabolism

Energy sources:Energy sources:– Carbohydrate=4 kcal/gCarbohydrate=4 kcal/g– Protein=4 kcal/gProtein=4 kcal/g– Fat=9 kcal/gFat=9 kcal/g– Alcohol=7 kcal/gAlcohol=7 kcal/g

g=gram, kcal=kilocalorie

Energy nutrients in running:Energy nutrients in running:– Carbs—preferred energy source, Carbs—preferred energy source,

glycogen stores, maintain activity for glycogen stores, maintain activity for the longest period of timethe longest period of time

– Fat—concentrated energy that you can Fat—concentrated energy that you can train the body to use, kicks in after train the body to use, kicks in after 20 minutes of moderate activity20 minutes of moderate activity

– Protein—least preferred energy source, Protein—least preferred energy source, used mainly for muscle building and used mainly for muscle building and recoveryrecovery

Nutrition BasicsNutrition Basics (cont’d) (cont’d)

Energy BalanceEnergy Balance

Lose weight by eating less food than your body burns

Maintain weight by eating the same amount of food that your body burns

Gain weight by eating more food than your body burns

Metabolism: It’s All About the Metabolism: It’s All About the CaloriesCalories

Run to EatRun to Eat

Exercising to eat more foodExercising to eat more food

Maintaining weight is goalMaintaining weight is goal

Calories in=calories outCalories in=calories out

Focus on good nutrition and Focus on good nutrition and good foodgood food

Run to EatRun to Eat (cont’d) (cont’d)

General guidelines:General guidelines:– Get adequate water, nutrients, and Get adequate water, nutrients, and

energyenergy– Limit alcoholLimit alcohol– Get adequate rest to support repair and Get adequate rest to support repair and

regenerationregeneration– Eat a mixed meal 3 to 4 hours before Eat a mixed meal 3 to 4 hours before

your eventyour event– Drink fluids 3 to 4 hours before your Drink fluids 3 to 4 hours before your

eventevent

Eat to Run: Pre-RunEat to Run: Pre-Run

Consume a small meal before you Consume a small meal before you run to prevent gastrointestinal run to prevent gastrointestinal distress:distress:– Low in fatLow in fat– Low in fiberLow in fiber– High in carbohydrateHigh in carbohydrate– Moderate in proteinModerate in protein

Practice before your event to know Practice before your event to know what foods your body will toleratewhat foods your body will tolerate

Eat to Run: DuringEat to Run: During

Drink fluid and Drink fluid and electrolytes during the electrolytes during the event if you are running event if you are running more than 60 minutesmore than 60 minutes

Eat a small snack Eat a small snack containing carbohydrate containing carbohydrate during your run if you during your run if you are running more than are running more than 60 minutes60 minutes

Eat to Run: Post-RunEat to Run: Post-Run

Drink water—16 to 24 fluid ounces for Drink water—16 to 24 fluid ounces for every pound of lost body weightevery pound of lost body weight

Immediately after finishing run—Immediately after finishing run—replenish glycogen stores with a high-replenish glycogen stores with a high-carbohydrate snack or meal:carbohydrate snack or meal:– Animal crackersAnimal crackers– KashiKashi®® granola bar granola bar– OrangeOrange– Bagel Bagel

Eat to Run: Post-RunEat to Run: Post-Run (cont’d) (cont’d)

Eat a quality meal of whole grains, Eat a quality meal of whole grains, protein, and fat within 2 hours after protein, and fat within 2 hours after run:run:– Salmon, brown rice pilaf, and roasted Salmon, brown rice pilaf, and roasted

vegetablesvegetables– Whole-grain pasta, chicken and Whole-grain pasta, chicken and

mushroom sauce, and green peas and mushroom sauce, and green peas and carrotscarrots

Eat to Run: RecoveryEat to Run: Recovery

After a long run or hard training for After a long run or hard training for an event, eat quality grains and an event, eat quality grains and protein for the next 5 to 7 daysprotein for the next 5 to 7 days

Drink water for rehydrationDrink water for rehydration

Take time to rest and stretch Take time to rest and stretch adequatelyadequately

ReferencesReferencesDorfman L. Nutrition in exercise and sports performance. In: Dorfman L. Nutrition in exercise and sports performance. In: Mahan LK, Escott-Stump S, Raymond JL. Mahan LK, Escott-Stump S, Raymond JL. Krause’s Food and the Krause’s Food and the Nutrition Care Process.Nutrition Care Process. 13th ed. St Louis, MO: Elsevier 13th ed. St Louis, MO: Elsevier Saunders; 2012:507-530.Saunders; 2012:507-530.

Position of the American Dietetic Association, Dietitians of Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Canada, and the American College of Sports Medicine: nutrition and athletic performance. nutrition and athletic performance. J Am Diet AssocJ Am Diet Assoc. . 2009;109(3):509-527. 2009;109(3):509-527.

Williams MH. Sports nutrition. In: Ross AC, Caballero B, Williams MH. Sports nutrition. In: Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR, eds. Cousins RJ, Tucker KL, Ziegler TR, eds. Modern Nutrition in Modern Nutrition in Health and DiseaseHealth and Disease. 11th ed. Baltimore, MD: Lippincott . 11th ed. Baltimore, MD: Lippincott Williams and Wilkins; 2014:1549-1563.Williams and Wilkins; 2014:1549-1563.

Questions???Questions???