The 2013 Bank of America Chicago Marathon is Sunday...

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BANK OF AMERICA CHICAGO MARATHON WEEKLY NUTRITION TIPS & RECIPES PHASE 1, WEEKS 1-5 The 2013 Bank of America Chicago Marathon is Sunday, October 13. Compiled by Andrea Rudser-Rusin MA, ATC, RD, CSSD, METs, SportWise Nutrition & Consulting, LLC About Andrea Rudser-Rusin Andrea Rudser-Rusin, is a registered dietitian, board certified as a sports dietitian, and is a certified athletic trainer (the sports medicine type). Andrea practices in the private sector under the title of SportWise Nutrition & Consulting LLC. Clients of Sport Wise include athletes and non-athletes, as well as groups associated with both for-profit & not-for-profit organizations. Andrea has Bachelor's degrees in Athletic Training and Nutrition & Dietetics from the University of North Dakota. She holds master's degree in Exercise Physiology from the University of Minnesota. Her nutrition expertise includes sports nutrition, weight management, pre-& post-bariatric surgery nutrition & lifestyle counseling, and behavior modification. Her sports medicine skills are maintained and put to good use with ongoing work for the United States Swimming national team and traveling with other USOC sponsored teams and competitions. Her athletic career began some 30 years ago as an age-group swimmer under the instruction of internationally known swimming & stroke expert, Mike Stromberg. Andrea continued her swimming career through college, spli�ing her time between the University of Minnesota and The University of North Dakota. While at UND she was NCAA champion in the 100 and 200 yard bu�erfly and was awarded All-American status at both Universities in a variety of events & distances. Andrea has participated in 5K & 10K open water swimming events, ironman & 1/2 ironman distance triathlons, and various running events ranging from 5K to marathon distance. She has completed 3 sub-12 hour Ironman races and has placed 1st in her division in the 2.4 mile swim portion of the ironman triathlon. She is also a member of team Go Dog. Go!, 12-time co-ed relay champions at the Chicago Triathlon. Words to live, train, and race by: "The pain of not trying your hardest lasts a lot longer than the pain it takes to push yourself to the limit" and advice learned early on from Coach Stromberg – “Just have fun, don't sweat the small stuff."

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BANK OF AMERICA CHICAGO MARATHON WEEKLY NUTRITION TIPS & RECIPES

PHASE 1, WEEKS 1-5

The 2013 Bank of AmericaChicago Marathon isSunday, October 13.

Compiled by Andrea Rudser-Rusin MA, ATC, RD, CSSD, METs, SportWise Nutrition & Consulting, LLC

About Andrea Rudser-RusinAndrea Rudser-Rusin, is a registered dietitian, board certified as a sports dietitian, and is a certified athletic trainer (the sports medicine type). Andrea practices in the private sector underthe title of SportWise Nutrition & Consulting LLC. Clients of Sport Wise include athletes andnon-athletes, as well as groups associated with both for-profit & not-for-profit organizations.

Andrea has Bachelor's degrees in Athletic Training and Nutrition & Dietetics from the University of North Dakota. She holds master's degree in Exercise Physiology from the University of Minnesota. Her nutrition expertise includes sports nutrition, weight management,pre-& post-bariatric surgery nutrition & lifestyle counseling, and behavior modification. Hersports medicine skills are maintained and put to good use with ongoing work for the UnitedStates Swimming national team and traveling with other USOC sponsored teams and competitions.

Her athletic career began some 30 years ago as an age-group swimmer under the instruction of internationally known swimming & stroke expert, Mike Stromberg. Andrea continued her swimming career through college, spli�ing her time between the University of Minnesota andThe University of North Dakota. While at UND she was NCAA champion in the 100 and 200 yard bu�erfly and was awarded All-American status at both Universities in a variety of events & distances. Andrea has participated in 5K & 10K open water swimmingevents, ironman & 1/2 ironman distance triathlons, and various running events ranging from 5K to marathon distance. She has completed3 sub-12 hour Ironman races and has placed 1st in her division in the 2.4 mile swim portion of the ironman triathlon. She is also a member of team Go Dog. Go!, 12-time co-ed relay champions at the Chicago Triathlon.

Words to live, train, and race by: "The pain of not trying your hardest lasts a lot longer than the pain it takes to push yourself to the limit"and advice learned early on from Coach Stromberg – “Just have fun, don't sweat the small stuff."

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You Can Never Out-Train Poor Nutrition.Sure you will improve your fitness, but unless you fine tune your nutritionlike you do your training, you will never know your true potential. This finetuning does not require you to read chapter a�er chapter of food rules orwade thru lists of exceptions. Simply stated, it comes down to the oldK.I.S.S. principle - Keep It Simple. Sure there are tweaks along the way, butyour training varies as the season progresses as well. This is called Nutrition Periodization. This involves adjusting your overall fuel intake, manipulating proportions of carbs, proteins, and fats, or adjusting the timing of fueling your body. This is based on your activity level or trainingphase (base, build, taper, etc). In doing so and keeping it simple choosewhole foods. This means build your plate to include a variety of texturesand colors from fruits/vegetables & nuts, lean proteins, high fiber, complexcarbohydrates, and don’t forget healthy fats. The benefits from wholefoods just can’t be matched by bars or shakes, no ma�er how convincingthe label reads. Following these simple principles results in be�er nutrition for be�er performances.

Bank of AmericaChicago Marathon

Nutrition Tip - Week 1

Marathon Training Week 1 Grilled Margarita Chicken SaladMakes 4 Servings

• cup frozen (thawed) nonalcoholic margarita mix • cup olive or vegetable oil • 2 tablespoons white wine vinegar• 4 boneless skinless chicken breasts (1 1/4 lb) • 6 cups bite-size pieces assorted salad greens • 1 cup sliced strawberries • 1 medium mango, peeled, pi�ed and sliced • 1 medium avocado, peeled, pi�ed and sliced • cup chopped fresh cilantro• 1 cup sliced mushrooms

1. Heat coals or gas grill for direct heat.2. Dressing - in small bowl, stir margarita mix, oil and vinegar with wire whisk until well blended. Measure 1/4 cup

dressing for basting chicken; reserve remaining dressing for serving.3. Cover and grill chicken over medium heat 15 to 20 minutes, turning and brushing occasionally with 1/4 cup

dressing, until juice of chicken is no longer pink when centers of thickest pieces are cut.4. Cut chicken into slices. In large bowl, toss salad greens, chicken and strawberries; divide among 4 plates.5. Arrange mango and avocado around each salad. 6. Sprinkle with cilantro. 7. Drizzle with reserved dressing.

Recipe adapted from www.Be�ycrocker.com

Bank of America Chicago Marathon Recipe - Week 1

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You know, your mom was right a�er all - failing to plan is planning to fail.

When you’re short on time and your days are hectic, planahead! Prepare a travel pack with snacks and beveragesthat support your performance eating plan. Items thattravel easy and meet the nutritional needs of an athleteare trail mix (nuts, dried fruit, & seeds), fresh fruit & pre-cut vegetables (shop the salad bar), low fat stringcheese, yogurt, and bagel with nut bu�er. Hydrating beverages to include in your travel pack include water,sports drink, electrolyte supplement water, and 100%fruit juice.

Bank of AmericaChicago Marathon

Nutrition Tip - Week 2

Marathon Training Week 1 Sugar And Spice Trail MixMakes 10 Servings

• 3 c oat squares cereal• 3 c mini pretzels, salted or unsalted, as desired• 2 Tbsp tub margarine or bu�er, melted• 1 Tbsp packed, brown sugar• tsp cinnamon• 1 c dried fruit bits or raisins

1. Preheat to 325˚F 2. Combine the oat squares and pretzels in a large zip-top

plastic bag or container with a lid. Set aside.3. Melt the margarine (or bu�er).4. Add the brown sugar and cinnamon to the melted margarine (bu�er) and mix well.5. Pour the cinnamon and sugar mixture over the cereal and pretzels, and seal the bag

or container. Shake gently until the mixture is coated. Pour onto baking sheet and spread evenly.

6. Bake for 15-20 minutes, stirring once or twice.7. Remove from the oven, allow o cool, and then mix in the dried fruit.8. Store in an airtight container or single-serving zip-top bags.

Sugar & Spice recipe adapted from Nancy Clark’s Sports Nutrition Guidebook, 4th Ed. Permission for use from Nancy Clark, MS, RD. Recipe adapted from the American Heart Association.

www.deliciousdecisions.org

Not Your Mom’sGORP (Good Ol’ Raisins &Peanuts)Makes 16 Servings• 1c roasted pistachios• 1 c dried cherries• 1c Emerald® Cocoa Roast almonds

Fruit, Nuts, and Flakes• Walnut pieces• Dried apricots• Toasted coconut flakes

Bank of America Chicago Marathon Recipe - Week 2

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Mango Breakfast Muesli:Makes 2 Meal-Sized Servings or4 Snack-Sized Servings

• 1 to 1 1/2 c low fat Chobani Mango Greek yogurt

• 1/2 c old-fashioned oats (uncooked)

• 1/2 c chopped dried fruit

• 1/4 c chopped pecans, raw or toasted

• 1/4 c unsweetened grated coconut

• 1 1/2 c milk or water

• Fresh/frozen (thawed) fruit for serving

(ie. Berries, apples, bananas, mangoes, pineapple, etc)

Step 1: Stir oats, dried fruit, pecans and coconut together. Stir in milk or water, cover with

plastic wrap and refrigerate overnight.

Step 2: The next morning uncover and stir in yogurt & fresh fruit. Divide among bowls and serve.

Use non-fat and/or plain variety to reduce fat and/or calories.

Adapted from recipe at www.chobani.com

Bank of America Chicago Marathon Recipe - Week 3

Re-fueling Your RecoveryThe absence of recovery nutrition keeps the body in anegative energy balance, meaning your body will continueto breakdown protein, glycogen,& fat. While the fat a�er-burn isnice, continuing to breakdownglycogen & protein is not ideal.Take advantage of this ‘meta-bolic window’, the first 30-60minutes a�er exercise. Studiesshow that consuming proteinduring this window, with yourcarbohydrate rich snack, canhelp enhance the muscle recovery process. Include 1gram protein for every 3-4 grams

carbohydrate consumed. Examples of this carbohydrate:protein combo include: • chocolate milk• PBJ sandwich• yogurt with granola• meat & cheese sandwich• GORP. These snacks are meant to bejust that, snacks. They can beginthe refueling process, bridge thegap unit you are able to eat abalanced meal, & raise yourblood sugar level so you canmake wise choices for that mealwhen you get home

Bank of AmericaChicago Marathon

Nutrition Tip - Week 3

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Award Winning GuacamoleServing Size: 1/4 cup

• 2 avocados• 3 cloves garlic, minced• 1 medium tomato, diced• 1 small onion, chopped• 3/4 tsp salt• 1/2 c cilantro• Juice of 1/2 of a lime

1. Coarsely chop avocado into large bowl2. Mix garlic, salt, and cilantro. Add to avocado and stir.3. Add tomato & onion, just enough to mix ingredients.4. Add lime juice.

Until ready to serve, press avocado pits into mixture. Place plastic wrap on surface of mixture, lightly press out any air. This will minimize the browning of the guacamole.

Guacamole can be stored in refrigerator for up to 24 hours without losing quality of product.

It is well known that avocados are anexcellent source of fiber and healthy(unsaturated) fats. But did you know,they are also an excellent source ofpotassium, an electrolyte vital for optimal performance and B vitamins,critical for energy utilization. Try slicedavocado on your next sandwich. Orbe�er yet, top your favorite grilled surfor turf with this Award Winning Guacamole!

Bank of America Chicago Marathon Recipe - Week 4

Heat, Humidity, and Hydration – going beyond water.

Your body’s primary mechanism of cooling during activity issweating. As the temperature and humidity rise, so does the rateat which you sweat. In your sweat, not only are you losing fluids,but also valuable electrolytes (minerals important in maintainingyour body’s internal fluid balance). The addition of electrolytesto your fuel/hydration plan could be the difference between a 4-star day and running from Port-A Po�y to Port-A Po�y. Electrolytes are found in various forms including liquid (sportsdrinks), gel/chew, and pill form. The pill form is the most concentrated form. Electrolyte supplementation should be considered if you are a heavy or salty sweater, and/or when theconditions are such that even the lightest perspiring athlete issweating, rather than simply glowing NOTE: outside of your workouts, there is generally no need for supplemental electrolytes – the foods & fluids you consume can do the trick.

Bank of AmericaChicago Marathon

Nutrition Tip - Week 4

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Bank of America Chicago Marathon Recipe - Week 5

Keeping the radiator full: avoid overheatingwhen going the distance.

Don’t start your workout one stepbehind. Any fluid deficit that is incurred during a workout can potentially compromise the nextsession if adequate fluid replacement does not occur.Therefore, it is important to replace fluid and electrolytelosses, and replenish energystores in order to achieve recovery before the next workout.

Tips on rehydration, to be be�erprepared for the next work out:

• Rehydration should occur within2 hours post exercise to assureoptimal rehydration.

• Post exercise rehydrationshould be a minimum of 1 pint(16oz) for every pound of bodyweight lost during exercise.

• To calculate weight lossduring exercise: pre-exerciseweight (nude) – post-exerciseweight (nude) = weight loss duringexercise.

Bank of AmericaChicago Marathon

Nutrition Tip - Week 5

California Strawberry Coconut Pick-Me-UpMakes 3 Servings

This refreshing strawberry drink is perfect for sipping on a warm and sunny day.

Ingredients• 4 cups hulled California strawberries, frozen• 1 cup coconut water• 1/3 cup orange juice• Sliced California strawberries, for garnish

Directions: Place all ingredients into a blender and blend until smooth. Pour into glasses, garnish with sliced strawberries, and enjoy a�er a hot, summer long run.

Recipe adapted from the California Strawberry Commission. www.californiastrawberries.com