Proper Nutrition for

Runners

Kerry Barbera

Objectives

Hydration

Carbohydrates

Protein

Proper fueling for pre-run, during and after the run

Nutrient timing and why it is important

Caffeine and tart cherry juice

Finish Line Race Day

Ecstasy Agony

Hydration

Pre run-take in 1 ounce of fluids for every 10 pounds of body weight 2 hours before your run. For a 150 pound runner this is equal to 15 ounces.

During-first hour-every 15-20 minutes take in 5-10 ounces

1 hour+-alternate with a sport drink, water with electrolytes, or endurolytes to replenish your losses.

Post run-16-36 ounces

THIRST IS NOT A GOOD INDICATOR OF HYDRATION

Sweat Loss

Measure body weight before and after each run (naked). You want to avoid a > 2% body weight loss during exercise

For every pound lost consume additional 16 ounces.

Gauge your hydration status• Urine that is dark in color

like apple juice is an indicator that you are dehydrated.

• Pale light colored urine like lemonade is ideal.

• If your sweat is salty consume sport drink or water that contains sodium or electrolytes to replenish your levels

Carbohydrates

Carbohydrates are found in the body as glycogen in muscle cells, liver cells, and glucose in the blood.

Simple vs. complex carbohydrates

5 -7 g/kg BW per day

(140 pounds/2.2 (63kg) x 5 = 315 grams )

Protein

Protein supplies the body with amino acids needed for building tissue, growth and development & regulates many body functions.

1.2-1.4g/kg BW for endurance athletes can be as high as 1.2-2g/kg BW for marathoners!

(140/2.2 = 63 kg x 1.2 = 75 grams)

Pre run

Practice what you will consume during the long run.

Goal maintain fluid and electrolyte levels, spare glycogen stores in order to prevent or at least delay fatigue.

Fully packed glycogen stores in your body will last only for about 90 minutes to 3 hours.

Pre run fuel

Aim for at least 200-300 calories with 30-60 grams of carbohydrates for each hour prior to your run. Include small amount of protein.

Closer to race time consume simple carbohydrates like a gel or a sports drink.

3-4 hours prior

Peanut butter & honey on toast with an instant breakfast drink

Fruit & yogurt smoothie with low fat granola

Oatmeal with brown sugar, almonds, skim milk, and a banana

30-60 minutes

Sports drink

Sport gel

Sport beans

Sport bar

Piece of fruit

During the run

Consume sport drinks that contain electrolytes, gels, blocks, & avoid foods that slow digestion.

Aim for 30-60g/hour with some protein (positive effects on muscle recovery).

Fluids consumed with carbohydrates gels speed up fuel transport to muscles.

Post run

Restore fluid and electrolytes (sodium and potassium) lost in sweat.

Replace muscle fuel-carbohydrates glycogen utilized during your run.

Provide protein to aid and repair of damaged muscle tissue and stimulate development of new tissue.

Post run

Fluids: 24 ounces for every pound lost within 2 hours.

Carbohydrates: aim for 30-60 grams/hour of workout.

Protein: 20-40 grams of total protein.

Post run

Aim to eat a light snack with in 30-45 minutes after your heart rate has returned to normal.

Eat a well-balanced meal 2-3 hours later to replenish nutrients lost during you run.

16- 32 fluid ounces per pound lost during exercise within 2 hours.

Post run snacks

Speed Demon Smoothie

Protein bar and sports drink

Bagel, graham crackers, or whole-wheat crackers with peanut butter, low fat chocolate milk and banana.

Speed Demon Smoothie

½ cup vanilla greek or plain yogurt or Kefir

1 banana*

8-12 strawberries*

Splash tart cherry juice

Cup of ice cubes

Blend until smooth and

creamy

Add your own ingredients to boost nutrient content like chia seeds and whey protein

*If using frozen omit ice cubes

Post run meals

Whole wheat pita with turkey, veggies, pretzels, & low fat milk

Rice bowl with beans, cheese, salsa & avocado, whole wheat tortilla

Stir fry with steak, brown rice and veggies

Summary

Eat a balanced diet

Hydrate

Eat before you run to help spare glycogen

Post run to replenish glycogen stores

Protein helps with muscle recovery and soreness

Caffeine

Evidence that caffeine may enhance runs of endurance athletes.

Timing- ~ 30 mins-1 hour prior to run

Tolerance-depends on individual 2-6 mg/kg BW (no more than 9mg/kg) is adequate. Cup of brewed coffee 60-150 mg.

Tart Cherry Juice

Long distance running is known to cause acute muscle damage resulting in acute inflammation and decreased force production that can last up to 1 week post-exercise.

Study conducted in The Journal Of The International Study Of Sports Nutrition found that ingesting tart cherry juice 7 days prior and during a strenuous race event can minimize post-run muscle pain.

Gluten Free Edge

U.S. distance runner Amy Yoder Begley is on a GF diet because

she has celiac disease;

Saints quarterback Drew Brees and tennis player, Novak

Djokovic, because they are both gluten sensitive.

Why do some athletes feel a boost after eliminating gluten?

Because of gluten's extended stay in the digestive tract.

There is no finish line, so keep

moving!

Kerry Barbera bostonkerry1@gmail.com