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Training Resources
Nutrition Guide for Runners
by Kathleen Deegan, PhD, MS, RD
Goals for Pre-Performance
- Choose a carbohydrate-rich meal or snack to restore muscle & fuel activity
- Limit fat & fiber to avoid gastrointestinal discomfort & ensure optimal digestion
- Eat meals & snacks that are 4:1 carbohydrate : protein
- Start your run well hydrated by drinking plenty of water & eating foods high in water, i.e. fruits & vegetables
Goals for Mid-Event Nutrition
- Choose high-energy snacks & beverages that fuel & hydrate for optimal performance
- Limit fat, fiber & protein to ensure easy digestion & prevent stomach upset
- Good choices include: water, banana or orange slices, sports drink & GU (30 min into activity)
Post-Event Nutrition
- Begin nutrition recovery within 45 min after run for optimal results
- Eat recovery meals & snacks that are 3:1 carbohydrate : protein
Goals for Recovery
- Replenish energy stores by replacing muscle fuel (carbohydrate)
- Rebuild & repair muscle (protein)
- Restore fluid & electrolyte balance
- For every 1lb weight lost, drink 16 oz. water
Night Before Event
- Turkey & Swiss cheese sandwich
- Pasta primavera or pasta with marinara sauce
- Baked potato with vegetables and cheese
30-60 Min Before Event
- Peanut butter & banana on 100% whole grain bread
- Bagel with fat free cream cheese
- Fruit smoothie / fruit
- Cereal with nonfat milk
Within 45 Min After Event
- Nonfat chocolate milk
- Fruit & yogurt smoothie
- String cheese & pretzels
- Graham crackers & peanut butter
- Frozen yogurt with fruit & nuts
Within 3-4 Hrs After Event
- Whole wheat pita sandwich with turkey & veggies, pretzels & milk
- Rice bowl with beans, cheese, salsa, avocado & whole grain tortilla
- Stir fry with steak, broccoli, bell peppers, carrots & brown rice
Articles:
Nutrition for the Marathon Runner
Shop smart, eat right, run fast: Fueling for CIM
Brought to you by Whole Foods The California International Marathon and Whole Foods have teamed up to put together a shopping list for runners with healthy options that you can use as a guide the next time you go shopping. Watch the recording of our...
Runner’s Shopping List
The California International Marathon & Whole Foods Market have teamed up to put together a Runner’s Shopping List with the healthiest options to look for when shopping.
Grilled Kabobs
Let’s Grill! While grilling meat creates hydrocarbons that can be cancer-promoting, grilling fruits and vegetables has no downside, only increased sweetness without increasing calories! When foods containing carbohydrates are grilled, the sugars undergo...
The Fruits (& Vegetables) of Summer
The Fruits (& Vegetables) of Summer Water Always a concern for runners but even more so during the heat. Fruits and vegetables, being 90-98% water, contain between ¼ cup to 1 cup water per serving. Energy Calories are how we measure energy and fruits give us simple...
Hydration: Water Anyone?
Running during the hot months of the year presents a problem for most runners unless they are fully hydrated or water replete. Of course, the best way to be fully hydrated on a permanent basis is to: Eat 60% of daily calories as carbohydrates, 20% as protein and 20% as fat Drink 8-10 8 oz. […]
The post Hydration: Water Anyone? appeared first on Sacramento Running Association.
Pre-workout recipe: Easy Bake French Toast Casserole
Cook with Kathleen Pre-workout recipe: Easy Bake French Toast Casserole Everyone loves French Toast, right? It is a great source of carbohydrates that are necessary for the energy to propel you forward in a workout or race. Providing your body with all the carbohydrate it needs will prevent the loss of muscle protein during the […]
The post Pre-workout recipe: Easy Bake French Toast Casserole appeared first on Sacramento Running Association.
Post-workout recipe: Spinach and Feta Egg Muffins
Post-workout recipe: Spinach and Feta Egg Muffins This recipe is a wonderful post-competition meal because of its higher protein content. After a workout or an event, you should eat a meal that is 3:1, carbohydrates to protein; higher than the 4:1 ratio needed pre-workout or pre-competition. The higher protein provided by the eggs will speed […]
The post Post-workout recipe: Spinach and Feta Egg Muffins appeared first on Sacramento Running Association.
The Low Down on Training Low – Depletion Training
The Low Down on Training Low – Depletion Training Training Low is a strategy whose goal is to enhance fat metabolism or use of fat as energy during training. The mechanism is to purposely withhold carbohydrate prior to exercise in order to force the body to work out with low carbohydrate stores (glycogen). The assumption […]
The post The Low Down on Training Low – Depletion Training appeared first on Sacramento Running Association.
Eating For the Long Run: The Marathon
Eating For the Long Run: The Marathon The Marathon. Twenty-six point two miles of running. People on the outside do not understand how important that point 2 is. Or how the last 6.2 miles feels like a completely different race than the first 20 miles. Your fueling during training and even the race itself will […]
The post Eating For the Long Run: The Marathon appeared first on Sacramento Running Association.