Nutrition for Runners, Sept 1, 2011

The following are notes from the Nutrition for Runners talk for the Denman Running Room Half Marathon Group held at the StayFitAnywhere training studio on September 1, 2011.

1. Performance Nutrition (Pre/Post/During training)
• Eat a meal or snack 1-3hours before training
• Meal or snack should be dominated by vegetables/fruits as well as a source of protein (animal or alternative) and may also contain a whole grain product
• Experiment with meals and the timing of meals during your training to figure out what works best for you on race day
• You have a 30minute window of opportunity post training to replenish your energy stores, be sure to ingest something during that time
• Ideally your post training nutrition would come in liquid form at a ratio of 4:1 Carbs to protein, however the most important thing is to get some carbs into your system ASAP
• When training is over an hour bring along a source of fuel (gels/baked potatoes/fruit/sports drink) to eat/drink at the 45minute mark… again experiment with what works for you on race day
• Homemade sports drink 1part cranberry/orange juice + 4 parts water + some sea salt
2. Hydration
• Drink at least 2 litres of water daily
• If you are well hydrated your urine will be clear not lightning rod yellow
• Weigh yourself before and after training and the difference in kilograms is the amount of water you need to consume to rehydrate… add another half litre for good measure
3. Everyday Nutrition
• Eat breakfast within 30minutes of waking, no exceptions
• Eat every 2-4hours
• When you are hungry EAT!
• Meal should be dominated by vegetables and fruits (about 2/3 your plate) protein, whole grains, and fats can make up the rest
• Eat a rainbow everyday… eat the colours of the rainbow in vegetables and fruits daily
• The less legs the better… Fish have no legs, Turkey and Chicken have 2legs, Cows and Pigs have 4 legs
• Sources of fats: Olives, Oils, Nuts, Seeds, avocados, and some dairy products (see below)
• A simple test to see how your body reacts to certain foods is to eliminate a food for 30days and then try it again on its own and see how your body reacts (dairy/gluten)
• Stick to the outsides of grocery stores
• If it has a label it probably isn’t good for you
• If you need specific nutrition advice seek out a registered holistic nutritionist

If you have any questions please don’t hesitate to contact me!
Josh Neumann, BHK
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