2009 Sectional Champions

Summer Running Starts with Good Nutrition!

“What should I eat before I run ?” (Not what you see above!)
-Bud James-


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!

Daily Nutrition

• 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.

Cross Country 2009

University
2009 Cross Country Calendar
Maroons
Date Meet Name Location

9/10/2009 Kenwood XC Invite Promontory Point Chicago, IL
9/12/2009 Gordon Tech Invitational Horner Park Chicago, IL
9/15/2009 U High Midway Miles #1 Washington Park Chicago, IL
9/22/2009 U High Midway Miles # 2 Washington Park Chicago, IL
9/29/2009 Mather Invitational Mather HS -Legion Park - Bryn Maur and Kedzie Chicago, IL
10/3/2009 Loyola Invitational Loyola XC Course (Montrose Harbor) Chicago, IL
10/8/2009 Latin Invitational Lincoln Park Chicago, IL
10/15/2009 ISL Championships Washington Park Chicago, IL
10/20/2009 Prospect Invitational Prospect HS Campus Mt. Prospect, IL, IL
10/24/2009 IHSA U HIGH REGIONAL Washington Park Chicago, IL 10:00 AM
10/31/2009 IHSA Sectional Class AA IHSA Sectional Class AA IHSA Sectional Class AA, IL
11/7/2009 IHSA State Championship Class AA Detweiller Park Peoria, IL

Visit http://www.athletic.net/ for meet results.