Sunday, June 7, 2009
Summer Running Starts with Good Nutrition!
“What should I eat before I run ?” (Not what you see above!)
That is a good question! It is a question that I have had to answer countless times each week. The simple answer is to eat something that your digestive system can tolerate as you are running. That would mean foods that are high in energy and low in fat as they will more readily digest. Foods that are high in water content are also good. Some examples would be fruits, light grains such as you would find in a muffin or a bagel, energy bars such as a Powerbar or any of the other energy bars. Be careful to look at these closely for content and always drink water with them to aid in digestion. Bananas are my favorite food to suggest as a pre-run food as they are soft and easily digest. They are a great source of carbohydrate and aid in keeping your electrolytes in balance with their potassium content. Here are some basic guidelines to follow!
• 8-10 servings per day of carbohydrates ( breads, pasta, rice, cereal etc.)
• 4-5 servings of vegetables
• 3 servings of fruit
• 2-3 servings of dairy-( milk, yogurt, cheese)
• 2 servings of protein- (fish, poultry, meat, beans, tofu, eggs)
Breakdown of Nutritional components for energy maintenance
Breakfast- 80% carbs, 20% protein Carbs provide 2-3 hours of energy after which blood sugar levels dip and then the body relies on protein.
Lunch- 60% carbs and 40 % protein
Dinner- 50 % carbs and 50% protein
Protein is harder to digest so the body does not become hungry during sleep.
Snacks- Snacks keep the blood sugar levels up in between meals.
Breakfast Snack Lunch Snack Dinner
80% carbs Variety 60% carbs Variety 50% carbs
20 % protein 40 % protein 50 % protein
Snacks are important as they help to generate your metabolic rate.
Posted by bjames at 6:59 PM