Nutrition
Carbohydrate Replacement
The thirty minutes right after you run is when your insulin levels are elevated. If you consume 70-100 grams of carbohydrates within that period it will greatly reduce recovery and carbohydrate replacement time. So bring a sports drink, power bar or something else to take advantage of this crucial time.
Water Requirements
- six glasses per day
- Water is the most important ingredient that we put into our bodies. It is the main component of our cells and blood and is more important than food.
Carbohydrate Requirements
- 60% of your diet, approximately 2100 calories, should be carbohydrates. A majority of your carbs, at least 1700 calories, should be complex carbohydrates found in unrefined sugars and starches of vegetables and fruits. Keep highly processed and refined carbos (table sugar, bleached flour) to a minimum.
- Excellent sources of carbohydrates are listed below. A minimum of one serving from each group is highly recommended:
* Broccoli
* Brussels sprouts
* Cabbage
* Carrots
* Cauliflower
* Grapefruit
* Greens
* Lettuce
* Orange
* Pumpkin
* Spinach
* Squash
* Tomatoes
* Apple
* Applesauce
* Apricots
* Asparagus
* Bean sprout
* Blueberries
* Broccoli
* Cauliflower
* Celery
* Cucumbers
* Green beans
* OJ
* Potatoes (baked)
* Beans
* Cherries
* Corn
* Eggplant
* Mushrooms
* Nectarine
* Pear
* Plums
* Prune Juice
* Rhubarb
* Sauerkraut
* Tangerine
* Tomato Juice
* Apricots
* Banana
* Cantaloupe
* Grapefruit Juice
* Grape Juice
* Grapes
* Peach
* Pineapple
* Prune
* Raisins
* Strawberry
* Watermelon
* Milk
- A balance of your carbohydrates should come from the foods listed below and foods from the protein and fat groups:
* Breads (preferably whole grain)
* Rice (preferably whole grain)
* Graham or wheat crackers
* Pasta (whole grain or enriched macaroni, spaghetti)
* Cereals (whole grain, lightly processed)
* Toasted seeds
- Carbohydrates are our primary, most efficient and cheapest source of energy. Milk is not only an excellent source of carbohydrates, but it is also a good source of protein.
- Keep highly processed foods to a minimum as many of them contain high amounts of fat and represent calories without nutrition. Examples of these foods are:
* Sugared cereals
* Potato chips
* snack foods
* Ice cream
* Fried pastries
* Cakes
* Cookies
* French Fries
* Candy bars
- Eat vegetables lightly processed or raw for best nutrition.
Protein Requirements
20% of your diet, approximately 700 calories should be protein. Protein is needed for growth and repair.
* Cheddar Cheese
* Lean Meat
* Legumes
* Halibut
* Navy Beans
* Lima Beans
* Kidney Beans
* Haddock
* Perch
* Flounder
* Peas
* Chicken
* Soybeans
* Turkey
* Peanuts
Other sources of protein but containing high amounts of fat or salt are:
* Tuna
* Salmon
* Eggs
* Lunch meats
*Lamb
* Shrimp
* Clams
* Hamburger
* Peanut Butter
* Oysters
Comments:
- It is best to prepare fish, poultry, meat, by broiling or baking, not frying.
- Limit consumption of eggs to four per week.
- Eat more poultry and fish than meat.
- Discard skin of poultry before eating.
- Discard excess fat or avoid fatty meats.
Fat Requirements
20% of your diet, approximately 700 calories, should be fat. At least half of the fat should be unsaturated, usually found in plants. Saturated fats are usually of animal origin. Fats are a concentrated source of energy and are particularly valuable in providing energy late in endurance events or practice. Fats also carry vitamins A, D, E, and K. Excellent sources of unsaturated fats are products made with:
* Sunflower Oil * Corn Oil * Soybean Oil
- Most athletes, like most Americans, have no problem getting their required fat.
- Fats of vegetable origin appear to be much better for the athlete “in the long run” than fats of animal origin. The exception is products made with coconut oil and palm oil. These cheap oils are usually found in processed foods, whipped toppings, breads, cakes, cookies, and are highly saturated.
- Limit your ice cream in take.
- Eat fruits for desserts and snacks.
- Some researchers in sports medicine feel that a high amount of fat in the bloodstream cuts effectiveness in racing and training by 30% because of the platelets carrying oxygen are “coated” and not available for work.
- People in cultures with low fat diets have a much lower rate of getting bowel or breast cancer and heart disease.
- Cholesterol should be limited to 300 milligrams per day.
Fiber Requirements
Two servings per day of one of the high fiber foods listed below:
* Whole wheat bread
* Grape nuts
* All Bran puffed wheat
* Corn Flakes
* Shredded Wheat
* Broccoli
* Brussels Sprouts
* Sweet Corn
* Pears
* Cabbage
* Carrots
* Celery
* Peas
* Beans
* Apples
* Oranges
* Rolled Oats
* Grapes
* Brazil Nuts
* Peaches
* Sunflower Seeds
* Peanuts
* Peanut Butter
A high fiber diet can prevent constipation and related stomach problems. Caution, too much fiber may cause loss of vitamins. Also, drink plenty of water to avoid intestinal blockage. Processed foods with fiber, especially fruit, lose much of their content.
Vitamin and Mineral Requirements
- Adhere to carbohydrate, protein and fat requirements listed previously and vitamin and mineral requirements will be satisfied.
- Vitamin and mineral supplements, with iron, may be needed during intense training.
- The particular area of weakness in athletes is usually the vitamins and minerals obtained from fruits and vegetables. Lack of vitamin A, C, E and minerals, magnesium and potassium can definitely hinder the performance of an athlete.
- Avoid Vitamin J (Junk Food)