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 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)
  • 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
  • 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.


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