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 EcstasyAgony

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 minutes take in 5-10 ounces 1 hour+-alternate with a sport drink, water with electrolytes, or endurolytes to replenish your losses. Post run 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 g/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 calories with 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 grams/hour of workout. Protein: grams of total protein.

Post run Aim to eat a light snack with in 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 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 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