X-COUNTRY TEAM WINNERS Nutrition made easy for Success

X-COUNTRY TEAM WINNERS Nutrition made easy for Success! Becky Rude, MS, RD

Goals of an ‘Eating Strategy’ Peak Performance Ability to Train Harder Delay Fatigue Aid in Recovery Enhance concentration Reduce chance of injury Reduce risk of heat cramps and stomach aches Improve body composition and strength

The ELITE ATHLETE Will train physically and eat nutritionally similar to what we will be discussing today YOU are the ELITE ATHLETE and WINNER in our discussion today!

Physical Fitness Cardiovascular health Respiratory function Hormone regularity Immune response Strengthened muscles and bones Increased metabolism Increased flexibility

www. Choose. My. Plate. gov Interactive Tools Food Tracker

Nutrition Pre-event During the event Post exercise or after the event Proper nutrition or an eating strategy starts WAY before the season, and lasts a lifetime!

3 DAYS Prior ‘Fueling Advantage’ Smaller snacks of carbohydrate foods with some protein and hydration Eat 8+ times during the day 3 times per day another 5 times during Smaller to moderate sized meals Snacks on a break or on-the-go the day Water OFTEN

Carbohydrate (CHO) - For Training The ‘perfect’ fuel For long distance runners – 3. 2 – 4. 5 grams per pound Example: 150# runner = 480 grams – 675 grams per day. Round off to ~575 grams of carbohydrate I LOVE CARBS !

Carbs Equals ~ 15 carbohydrate grams 1 slice bread, 1 pancake ½ hamburger bun ½ muffin 1 small to medium fruit 1 c. milk 1/3 c. fruit juice

Pre-Event Food and Fluid 3 -4 hours before - a meal Contains carbohydrate (CHO), protein (PRO), and is low in fat, and low in fiber Adequate hydration If ‘jittery’ – try a liquid meal replacement Ensure or Boost

What does the meal 3 -4 hours prior look like? 2 Toast with peanut butter and honey, instant breakfast drink (Carnation Instant Breakfast), fruit juice Fruit and yogurt smoothie, low fat granola, fruit juice Oatmeal with brown sugar and almonds, skim milk, banana, muffin Low fat cottage cheese, crackers, apple butter, and fresh grapes, fruit juice

More. . . Lean hamburger (regular burger) on bun, lettuce and tomato, side salad with low fat dressing, yogurt and fruit parfait Turkey and Swiss sandwich, fruit, and sports drink, oatmeal cookies Low fat tuna melt sandwich, fruit cup, and fat free yogurt, cereal bar

BEST ADVICE: Buy a team cooler or two or three. One for hot foods One for cold beverages Get each team member a personal cooler or lunch box

2 Hours Before an Event: Increase blood glucose levels Top off muscle CHO and glycogen levels (essential fuel for a long run) 50 – 75 grams CHO 2 bowls Cereal with milk 2 Peanut butter and jelly sandwiches Fruit smoothie and a muffin 2 c. water or sports drinks

Let’s Practice Some Meals – 2 hours before 50 – 75 grams carbohydrate snack (2 hours preevent) 1 tortilla with hummus = 60 1/3 cup glass apple juice = 15 = 75 2 fig newtons = 37 6 oz. flavored yogurt = 33 70

1 Hour Before an Event 15 – 25 g. CHO Sports drink Handful of dry cereal Slice of toast with honey Waffle with jam Sports gel or energy bar Water

15 – 25 grams CHO: 1 hour preevent 1/3 to ½ c. most juices = 15 ½ bagel ½ English Muffin 8 oz. gatorade 4 sq. graham crackers 1 small box animal crackers 1 granola bar 8 vanilla wafers Water, Water

During the event ½ cup water every 15 mins If event is more than 1 hour – fluid should include very dilute sports drink

After the event – to prepare for the next run - RECOVERY Recover and reload muscles with fuel, and your body with electrolytes Repair, restore, replete Cool and refuel together: Some PRO (12 -15 grams) and CHO (35 – 50 grams) within mins. 15 Cool fruit and yogurt, ***chocolate milk, water Can take up to 20 hours to completely replace depleted glycogen stores

Post-Run Nutrition (Recovery) Snack Graham crackers with peanut butter and banana Trail mix with dried fruit, pretzels, cereal PBJ sandwich or wrap Energy bar and sports drink Handful of salted nuts with pretzels Pita bread with hummus Smoothie (yogurt and fruit)

Recovery Meal: 1 -2 hours after event Pita, turkey, veggies, pretzels and milk Rice bowl with beans, cheese, salsa, avocado and whole grain tortilla chips or tortilla Stir fry – steak, broccoli, peppers, carrots, brown rice Soup, vegetable and fruit juice for potassium and sodium (electrolytes) repletion If no appetite – can’t eat, choose liquid meal replacement

Eating on the Road PACK A LUNCH Trail mix Bagels with peanut or sunflower butter Fruits and sliced vegetables Dry Ready-To-Eat Cereals Sports or cereal bars 100% fruit juice String cheese Yogurt

Hydration Even more important than nutrition because too little can be life-threatening A loss of 2% of body weight due to dehydration can harm performance and decision making ability Example: 150# runner loses 3# of fluid = poor performance 6 c. of water replaces 3#

Hydration – cont. How much do you need? Check urine color – should look like lemonade Check weight pre and post event Check sweat loss Remember – you won’t know if you are dehydrated! Every 1% loss in hydration = a 2% decrease in mental functioning.

Hydration - continued Early signs of dehydration Thirst Flushed skin Premature fatigue Increased body temp Increased breathing and pulse rate, dull headache Increased perception of effort Decreased exercise capacity Later Dizziness and weakness, labored breathing

Water Drink 2 c. cold water – 15 – 30 mins before event Don’t pour it on your head – DRINK IT. It’s the only way to cool your body from the inside out If event is short – 60 mins or less, water is always best If event is longer – more than 60 mins, then a sports drink is helpful Drink water even when you don’t feel like it

Energy (calories) Be consistent This is not the time for planned weight loss or dieting May find a natural weight loss due to training May find a slight weight gain due to increased muscle mass

Protein (PRO) Needed to repair and build muscles Fluid balance Immune function . 55 – 0. 8 grams per pound Example: 150# runner = 82. 5 - 120 grams per day Round off to ~100 grams of protein

100 g. of Protein per day looks like: Breakfast: Supper: 1 egg (7) 4 oz. grilled chicken (28) 8 oz. skim milk (8) 1 c. rice (4) 2 T. peanut butter (7) ½ c. green beans (2) Noon: 8 oz. skim milk (8) 3 oz. burger (21) 1 oz. cheese (7) 8 oz. skim milk (8) Snack: String cheese (7) Snack: Smoothie (8) Total - 115+ g.

Fats Energy source for endurance athletes Don’t eliminate, but choose wisely Fatty fish nuts avocados olives low-fat or fat-free dairy, cheese, and yogurt lean meat A meal too high in fat delays stomach emptying

Vitamins No energy ‘More’ will not help performance Not enough may hinder performance Take a multi-vitamin with minerals that provide 100% of RDI

Ergogenic Aids Just Say NOOOOOO Likely not safe Likely prohibited Junk science ? Caffeine ? Creatine – for muscle mass – not endurance

Vegetarian Athlete No problem, but does take some planning

Nutrition : An important part of success But not the only part! YOU AS THE ATHLETE ARE THE KEY INGREDIENT TO SUCCESS. DO ALL YOU CAN TO MAXIMIZE YOUR HARD WORK. HAVE A GREAT SEASON!