1. Nutrition & fuel - Session 7

2.  We all know what is nutritious ◦ Fruits & Vegetables ◦ Lean Meats, eggs or other protein ◦ Healthy fats  So the “What to eat” question that most programs manipulate is not very important.

3.  A lifestyle you can live with ◦ 80 / 20 rule ◦ Enjoy life! Don’t forbid yourself good things  Balance it with exercise ◦ Long duration with medium effort- Zone 2 HR ◦ Short duration intervals with high effort bursts ◦ Strength training

4.  Have a real breakfast ◦ Fasted workouts & a real breakfast ◦ Small breakfast, workout, real breakfast  Eat Lunch twice or three times ◦ Spread your “lunch” into 2 or 3 snacks  Eat Dinner early ◦ Eat dinner at least two or three hours before bed ◦ Go for a short walk after dinner ◦ Do a small strength workout  10 reps of two different exercises

5.  Before a workout ◦ Small snack 15-30 minutes before ◦ Carbohydrates and some protein  After a hard workout ◦ Within 30 minutes, get a good amount of protein  1 hr + workout = 20g protein  Less than 1hr workout = 10g protein  After a light workout ◦ Small snack 15-30 minutes after ◦ Carbohydrates and some protein

6.  PowerBars and Cliff Bars ◦ Good pre-workout snack: eat half before and half after ◦ Protein bars good for after a hard / long workout ◦ Downside is high calorie count  Gu, PowerGel, Cliff Shot, etc. ◦ For quick energy during a long workout lasting over 2 hrs. ◦ Easy on stomach while you’re still running, biking etc.

7.  In hot conditions for a recovery drink ◦ Drink only 8-12 oz immediately after the workout ◦ Drink mainly water  Great post workout snacks ◦ Apple or banana with natural peanut butter ◦ Raw almonds & dried fruit ◦ Smoothie with banana, protein powder and ice

8.  Water, water water! ◦ Infuse with lemon, orange or other fruit ◦ Have a goal for an amount of water to drink ◦ Tea- but no sugar

9.  Don’t eat anything different!  Hopefully race is at a similar time as your typical workouts- eat what you do before good workouts  When in doubt, go bland and small  For longer events, eating closer to the race is more important  Enjoy the post-race celebration! Eat something GOOD!

10.  “If the package makes a crinkly noise, you probably shouldn’t eat what’s inside.” Elizabeth Quinn (my grandmother)  “Your food should closely resemble it’s natural state. If you can’t recognize what it was in nature, don’t eat it.” Joe Burgasser (my coach)  “If the furnace is hot enough, anything will burn. Even a Big Mac.” Frank Shorter, Gold Medalist in the marathon  "I'm a big snacker. I try to eat five, six times a day. You don't have to have those big, heavy meals all the time.... It's harder on the road trying to eat the right way." Al Horford, Gator, NBA player, 6’10” and 250 lbs.