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Tuesday, August 2, 2011

Nutrition for Runners Seminar Overview

Two weeks ago I went to a nutrition seminar that was put on by the marathon I'm running in October.  The seminar was two hours long and had a lot of valuable information.  Some was old info to me, some was new, and there is no way I can share it all.  My favorite section is toward the bottom...timing of when to take fuel with practical suggestions.  Since many asked for an overview...here it is:

Nutrition for the Long Distance Runner by Marci F. Murphy
We need energy and energy come from carbohydrates (CHO), fat and protein.

CHO (she was a huge CHO pusher):

  • CHO is the master and is needed for the brain, to burn fat for energy, spares protein, the only macronutrient that can be used to make energy without oxygen
  • We need simple and complex CHO.  Focus on simple CHO during and after exercise.
  • Good CHO choices:  whole grains such as wheat bread, brown rice, whole wheat pasta, buckwheat noodles, barley, bulgar wheat, oatmeal, quinoa, spelt berries, basmati rice.  
  • Good combinations:  
    • cooked oatmeal or bulgar wheat with milk, dried fruit and nuts
    • whole wheat toast with peanut butter
    • stir-fry with veggies over brown rice or whole wheat couscous
    • fruit/veggie smoothies with peanut butter, yogurt, milk or juices
    • fruits/veggies raw for snacks or add cooked to soups and sauces
    • milk/alternatives include cow and goat milk, soy, rice, almond milk, cheese and yogurts
    • bean/alternatives:  beans, lentils, nuts, seeds, and soy (add canned beans to salad or pasta, hummus for snack or sandwiches)
Protein
  • needed to maintain and development of muscle, recovery and healing
  • athletes need more protein because of the energy cost of activity and for growth and repair
  • Complete protein:
    • eggs, dairy products, meat, high quality fish
    • soy products
  • Incomplete protein:
    • grains, beans, vegetables, fruits, nuts and seeds
Fat
  • is an energy source at lower intensities
  • supports immunity, adds flavor and makes us feel satisfied
  • Not all fats are equal
  • Good choices:  olive oil, canola oil, fish, nuts and seeds, steak cuts that end in "round" or"loin"
Diet Composition:
  • 50-60% CHO (5-10g CHO/kg bodyweight)
  • 15-20% protein (.5-1.0g protein/lb bodyweight)
  • 20-30% fat
  • fruits and veggies should compose 1/3 - 1/2 of a meal
It is all in the timing  (the section I was really interested in!!):
  • High energy snacks:
    • canned, fresh or dried fruit
    • whole grain cereals, bars, bread
    • fruit smoothies
  • Eating before training/competition
    • 24 to 4 hours prior eat high CHO meals (60-70% CHO) with protein (3- oz lean meat) and fat for balance
    • Less than 4 hrs:  mostly CHO (>2g CHO/kg bodyweight), make it low in fat, fiber and protein to reduce GI distress
    • Nothing new on race day
    • Training/race lasting longer than an hour:
      • 7-10 oz fluid every 20 mins
      • 30-60 g CHO/hr
    • Practical suggestions:
      • sports drinks:  14-19 CHO/1 cup (watch the sugar content)
      • sports gels:  24-28 g CHO/packet
      • energy bars:  38-45 g CHO/bar
      • with gels and bars don't forget to hydrate
      • Start soon and replenish often
    • After training have
      • .5g CHO/lb bodyweight within 15-30 minutes
      • 6-29 g protein
      • 2 cups fluid for every 1 lb bodyweight lost
      • ~300 mg sodium for every 1 lb bodyweight lost
      • Practical suggestions 15-40g CHO:  orange, 2 graham crackers, 2 fig cookies, 1/2 cup apple sauce, cereal bar, 1 cup chocolate milk, banana, 1 cup yogurt
      • Practical suggestions Protein + CHO snacks:  yogurt cup + cottage cheese + fruit, PB+J or deli meant on wheat bread, trail mix, sports bars, hummus + pita or raw veggies, chocolate milk
She also gave a lot of equations, things to take into account, and other information.  I really cannot recap it all, but this is the basis of what she said.  I really liked the practical suggestions.  

Tonight I go to the next seminar:  Injury Prevention

I didn't proof this so sorry for any errors.  Time is short today.

8 comments:

Tricia said...

thanks for sharing this!

Aimee said...

Great recap! Thanks for sharing it with us!

Darlene said...

Thanks for sharing. I plan to go tonite (though I wish they scheduled BEFORE my injury!)

misszippy said...

This is great stuff and I love that she emphasized the carbs. I get so sick of the focus on protein when as endurance athletes, carbs are where it's at!

kaydi327 said...

Great, informative post- thanks for sharing!

-Katie @ Legally Fit

Teamarcia said...

Great info! Sounds like a cool series of seminars.

Molly said...

Some of my favorite training foods are on there, yay!

I hope you got my email, THANK YOU again for donating to CTF, I truly appreciate it : )

Christy @ My Dirt Road Anthem: A Runner's Blog said...

Awesome info thanks for sharing. i need to go better about nutrition after I run or workout. i just get so busy with the kids I forget until i am super HUNGRY