1. HELPING PRE-MARATHONERS ACHIEVE THEIR BEST NUTRIENT TIMING “Let food be thy Medicine and Medicine be thy food.” -Hippocrates, Father of Medicine

2. Objective  Bring knowledge and understanding to Marathoners about nutrient timing  Help runners understand the importance of maintaining an efficient body weight along with an essential diet  Educate Marathoners on the importance of eating to train  Give runners key tips and guidance to eating to recover with the right types of foods.

3. What is Nutrient Timing?  Understanding the principles to fueling your body well**  System of eating meals and snacks in relation to planned exercise  Transformation of strategic component when training  Strategic Approach to:  How much, what and when you eat before, during and after training and competition for maximum training effects  reducing risk of injury  maintaining healthy immune  aid with recovery

4. Following the Nutrient Timing Principles = Success in your Diet and Marathon Energy Based Foods Muscle Building Based Foods Recovery Based Foods Immunity Based Foods

5. Importance of Marathoners Maintaining Body Weight  Nutrition is a vital part of physical training.  Excess body fat can inhibit a runners performance and therefore reduce aerobic capacity and endurance.  Changing body composition [of body fat, done and water, muscular tissue takes up less space in the body, which determines leanness] will simultaneously lose body fat by maintaining an caloric deficit, while increasing a leaner body mass through exercise.  It is important to view weight loss in terms of body composition goals VS. body weight goals.  Body Composition is the better marker of health and fitness than weight.  Percentage of Body is an Individualistic for each athlete and should be recognized that there are different shapes and sizes.  Common goals for weight loss in marathoners are:  Losing body fat  Increasing a leaner body mass Body Fat % Chart AgeWomenMen General Health <5520-35%8-22% >5525-38%10-25% Physically Active <5516-28%5-15% >5520-33%7-28%

6. This is How we approach it! Estimating your daily Caloric Intake: Mifflin Equation- Prediction Equation for RMR (Resting Metabolic Rate) 1) Males: 5 + (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) Females: -161 + (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) 2) Multiply number from calculation above with an Activity Factor based upon: 3) Add your Activity Factor to the number of calories that your estimated to burn throughout your day. 1.2if sedentary, little or no exercise and desk job 1.375if lightly Active, light exercise, or sports 1-3 days a week 1.55if moderately active, moderate exercise, or sports 3-5 days a week 1.725if very active, hard exercise, or sports 6-7 days a week 1.9if extremely active, hard daily exercise or sports and physical job

7. Importance of Maintaining an Essential Diet  The diet of a Marathoner should never be providing you with less than 1,200 calories per day.  Most people that are trying to loose weight always count their calories, which is not so essential if your in- taking the correct nutrients and minerals along with the correct portion.  Promoting Optimal Weight Loss consist of limiting your caloric intake with these reasonable goals:  If you weigh less than 150 lbs, you could aim to lose 0.5 to 1 pound per week (250 to 500 calories less per day)  If your starting weight is higher than 150 lbs, you could aim to lose 1 to 2 pounds per week (500 to 1000 less calories per day)

8. Eating to Train  Optimize your training, “when you eat is almost important as what you eat.”  Adequate intake of food and fluids are essential.  Eating adequately throughout the day! This will help with fueling before training which evaluates your daily intake of foods. (however if you sense an urge of hunger before training session, drink an veggie based juice 30 minutes prior to training session.)  Daily Meal Breakdown:  60-70% of calories from carbohydrates (grains, pasta, bread, etc.)  20-30% of calories from fat sources (oils, avocados, nuts, etc.)  10-15% of calories from protein (fish, meat, chicken, beans, etc.)

9. Eating to Recover with the Balancing of your Nutrients Macronutrients- Nutrients that provide ENERGY! Substances needed to help body function and grow.  Proteins (4 cal per gram)  Animal and Plant based products  Contains amino acids which are building blocks.  Help aid in growth, immune function, energy, and preserving of muscle mass  Consume 9-12 ounces a day.  Carbohydrates (4 cal per gram)  Body’s main source of fuel.  Provide calories and energy.  Mainly sugars and starches found in bread and pasta.  Fats (9 cal per gram)  Provides cushioning for the organs  Provides taste, consistency and stability to foods  Found in meat butter, oils, milk products and etc.

10. Eating to Recover with the Balancing of your Nutrients (con’t) Micronutrients- Essential nutrients that provide function within the body. Such as resisting infection, increasing immunity, and repairing muscle tissue.  Vitamins  Activate enzymes, which are proteins that trigger reactions in the body  Helps build and strengthen bones, protect against body damage, and boots metabolism like Vitamins C and D.  Minerals  Help control the balance of water within the body, such as Sodium and Potassium.  Helps aid in blood cell production.  Water  VITAL FOR ALL KNOWN FORMS OF LIFE.  Essential for the human body to function.  Maintain the health and integrity of every cell in the body.  Carry nutrients and oxygen to cells.

11. Nutritional Recovery Tips  Don’t wait for your appetite to recover at a training session.  The longer you wait, the less glycogen you store and longer it takes to recover.  For a quicker CHO food will boost the rate at which your muscle store glycogen which will repair muscle tissue and release fresh bloodstream into the cells  Include your CHO in your recovery quickly between 15-30 mins after your training.  Fruit Based Smoothies with bananas, Chocolate Based Shakes with high PRO. Greek Yogurt with Berries.  Incorporate more fruits, vegetables, and whole grains. These foods promote satiety and keep you fuller longer.  Fluids are Essential. Consider Water or Natural Coconut Water which gives you back electrolytes and balance within the body.

12. How do YOU maintain good and balanced health?

13. “The concept is to let your sport portray your diet-nutrition.”