Nutrition Tips
Nutrition Strategies Leading Up to Race Day
By Andrea Holwegner BSc, RD "The Chocoholic Dietitian"
With race day approaching quickly, there are some important nutrition considerations to think about in the weeks and days leading up to the event.
What should I eat before race day?
Your body needs enough rest and a good amount of carbohydrates to top up your muscle glycogen (the storage form of carbohydrate) in the muscle in the days leading up to the event. Carbohydrate is the energy source for your working muscles. Getting adequate protein and a balance of vitamins and minerals will also ensure your muscles are recovering properly. Be sure to have solid recovery meals after your workouts in the weeks leading up to the race. The recovery nutrition meal is the most important meal of the day for a runner. For more information on this read the article "Recovery nutrition after training" in this section of the website.
The night before race day, be sure to have a large meal with plenty of fluids, carbohydrates and a good source of protein. Popular choices are typically pasta with meat sauce and a salad or a stir-fry with rice, veggies and meat/chicken/tofu. An evening snack before bed with additional carbohydrates and some fluid is also a good idea.
What should I eat on race day?
Just like you wouldn't try out a new pair of runners on race day, you shouldn't try out new foods, bars or other sport products. If you don't have at least a couple of meals that you have tested in training before running, now is the time to do it. For ideas read the article "Nutrition before training" in this section of the website.
On race day choose the same foods in the same portion in the same advance amount of time that you know has worked for you in the past. Trying a new bar, sport drink or food on the day that it counts may result in stomach upset and could be detrimental both mentally and physically.
Should I drink coffee on race day?
The simple answer to this question is that you should do the same thing that you normally do. If you normally drink coffee in the morning your body will respond better carrying out your typical morning wake-up java routine. If your body is used to a morning jolt of caffeine which stimulates mental alertness and you don't have it on race day, you will risk feeling tired and sluggish. The other thing to consider is how your body responds to running with coffee consumed beforehand. If you normally don't run in the morning after a cup of coffee I would suggest testing out some of your training runs with coffee in your system and see how you feel. Some people find they experience stomach upset, nausea, vomiting, and increased heart rate or breathing rate. On the other hand research has shown that caffeine seems to increase physical endurance and may increase the time to exhaustion during running. Test it out and see for yourself how you respond.
Healthy Lunches for Runners with Busy Schedules
Quick lunch packing ideas and eating out solutions
By Andrea Holwegner BSc, RD "The Chocoholic Dietitian"
Often runners focus their attention on the meal immediately before a run or the few days leading up to a race. While this is important, prioritizing your daily meal and snack choices in the months and weeks leading up to the event is critical to optimize your running performance, recovery and ability to keep your immune system strong. Lunch is often a meal that is poorly planned for busy people and can result in quick fix meals that are not ideal to meet your nutrition needs. To structure a healthy lunch, think about planning three things. Include starches/grains with fruits and/or vegetables and a source of protein.
Here are a few lunch ideas to get you started:
Packed lunches for the office
- Leftover chilli or hearty soup from supper last night or your freezer. Whole grain bun. Tomato juice. Fresh kiwi or strawberries.
- Vegetable soup with whole grain crackers and pre-flavored mini tin of tuna. Cantaloupe or melon wedges.
- Whole grain wrap with hot or cold refried beans, sliced avocado, grated cheddar or crumbled feta cheese and salsa. (assemble at work)
Healthier food court, mall and airport options
- Wrap, panini or sandwich with chicken or lean meat, cheese and grilled/raw vegetables.
- Fresh fruit smoothie with unsweetened fruit, juice and yogurt along with a protein bar.
- Grilled chicken salad with a whole grain bun.
Mobile lunches for the car (don't forget to bring an ice pack!)
- Pasta salad with whole grain pasta, chopped raw or cooked veggies, cubes of cheese and chicken/ham/black beans and vinaigrette salad dressing. Apple or banana.
- Grapes. Reduced-fat muffin. Snack size bag of nuts. Raw veggies such as carrots, cherry tomatoes and snow peas.
- Rye crackers or whole grain pita/wrap. Sliced cheese and/or hard cooked eggs. Sliced red peppers and cucumbers.
Lunches at home
- French toast made with whole grain bread. Yogurt or cottage cheese and fresh/frozen berries.
- Grilled cheese sandwich on whole grain bread with red peppers, spinach and onions added. Fresh fruit salad.
- Quesadilla made with a whole grain wrap, grated cheese, leftover chicken from supper (or black beans), green/red peppers and serve with salsa and sour cream. Apple.
Healthier restaurant choices
- Small steak sandwich with bread instead of garlic toast and a side salad with vinaigrette.
- Meal sized salad with salmon, chicken or shrimp and vinaigrette. Whole grain bun.
- Grilled chicken breast on a bun with lettuce and tomato. Choose a side salad with dressing on the side.
Building a Healthy Breakfast
Runners need to start the day off right for the best results
By Andrea Holwegner BSc, RD "The Chocoholic Dietitian"
Breakfast means "break the fast" and is certainly one of the most important meals of the day to elevate your energy for the day ahead. Choosing to eat a balanced breakfast is one of the most important ways to help you reduce overeating later in the day and manage a healthy weight.
To help you simplify meal planning and improve your nutrition, think about building a breakfast that contains three things. First, include some grains or starchy foods such as toast or cereal which provide carbohydrates, fibre and other nutrients such as B-vitamins. These foods are high sources of carbohydrates to top up your blood sugars and give your brain energy. Carbohydrates are also important to provide your muscles with energy for your running training. Second, add fruits such as fresh/frozen/dried/canned fruit, unsweetened juice or vegetables. Fruits and veggies are top sources of vitamins, minerals and antioxidants that protect your body from injury, reduce illness and improve running recovery. Lastly, choose a source of protein to repair damaged muscle tissue from running workouts and to boost immune function. Protein is found in foods such as meat, poultry, fish, cheese, yogurt, milk, soy milk, eggs, nuts, seeds and legumes.
Looking for some ideas? Try these 10 healthy breakfast choices:
- Oatmeal with dried fruit, nuts and milk or soy milk.
- Whole grain tortilla wrap with nut butter rolled around a banana.
- Reduced-fat bran muffin with cheese or cottage cheese and an apple.
- Granola bar and a smoothie with fruit, yogurt and unsweetened juice.
- Whole grain toast with scrambled eggs mixed with ham, red peppers and green onions.
- High-fibre breakfast cereal with milk or soy milk and a grapefruit or orange.
- Leftover pasta with tomato meat sauce and a glass of unsweetened juice.
- Yogurt parfait with yogurt, fresh or frozen berries and granola.
- Latte or tea latte and a snack bag of dried cereal, dried fruit and nuts.
- Unsweetened applesauce as well as a toasted open faced cheese bun with sliced tomatoes.
Everyday Nutrition for Runners
5 nutrition principles to build a base
By Andrea Holwegner BSc, RD "The Chocoholic Dietitian"
1. Eat every 3-5 hours and avoid skipping meals.
While various books and so-called health experts have varying opinions on meal and snack timing, what you really need to do is tune in and listen to your body...it really does know best. If you listen hard, your body will give you signals of hunger every 3-5 hours. This means you will need to eat between three and six times per day. Look for signs of true biological hunger such as a dip in focus or concentration, grouchiness or the stomach rumbles.
2. Eat carbs and protein together
Carbohydrates (carbs) are found in grains/starches such as bread, pasta, and rice along with fruits and veggies. You can think of carbs like "gasoline" to fuel the brain and muscles. Carbs are also comfort foods - they boost serotonin in the brain which boosts mood. If you have missed sufficient carbs in your meals your brain will not have the needed energy it needs to get you through the day.
Protein is found in food such as meat, poultry, seafood, dairy foods, eggs, nuts/seeds, legumes such as lentils, chick peas or black beans as well as soy foods such as tofu and soy milk. Protein provides fullness and sustained energy simply because it is slow to digest. If you have missed a source of protein in your meals you will feel highs and lows in your energy.
When you choose meals that are just carbs - you will likely only be full for 1-2 hours and your energy will be sporadic like you are on a rollercoaster. When you choose meals that have protein added you should be full for the 3-5 hours you are looking for. Meals and snacks that have both carbs and protein will keep your energy consistent through the day and help you feel like you are riding a train rather than a rollercoaster. Don't believe me? Take a test. Tomorrow have breakfast with only carbs such as toast with a fruit. Then, the next day have the same breakfast but now this time add a protein such as a slice of cheese, peanut butter, or even a latte! Did you know that one cup of milk or soy milk has more protein than an egg?
3. Build balanced meals
Overwhelmed by the massive assortment of foods you could eat? Start by shopping on the outside perimeter of the grocery store, where most fresh foods are located. Then at breakfast, lunch and supper be sure to choose something from each of the following categories:
- Grains/starches such as bread, pasta, rice, potatoes and cereals.
- Vegetables and/or fruits, including the fresh, frozen or canned variety, as well as dried fruit and vegetable/fruit juices.
- Protein such as red meat, poultry, seafood, eggs, cheese, yogurt, milk, soy milk, beans/legumes, tofu, nuts and seeds.
Snacks can consist of one or more of these items and play a role to tie you over in between meals.
4. Watch portion distortion
For adults, an ideal plate should be composed of half vegetables and/or fruits, one-quarter grains/ starches and one-quarter protein. If you are overweight or trying to lose a few pounds try shrinking down the size of your portions by 10-25 per cent. Small changes facilitated daily offer big payoffs over time.
5. Remember imperfect is perfect!
You can still achieve success while enjoying your favorite foods. Think this is impossible? Watch my videoblog here: http://www.youtube.com/watch?v=nLBC2G4yFwA
Nutrition to give your training an edge
Get the best results - running alone isn't enough
By Andrea Holwegner BSc, RD "The Chocoholic Dietitian"
Whatever type of result you are looking for, nutrition can help you get there faster with more lasting results. In order to accomplish changes in your body composition, overall health, energy levels, and running performance, you need to exercise and eat well.
The best way to lose weight and change your body composition is by using a combination of nutrition and exercise. If you are trying to lose fat or gain muscle mass by exercising alone and neglecting your nutrition, you will find the process is very slow. Watch out for the common misconception that because you are exercising you can eat whatever you want. Often runners overestimate how many calories are burned during exercise and underestimate how many calories they consume. Keep in mind that it only takes you a few minutes to eat 500 calories, but a long time to burn them off.
Optimal nutrition can also help you to achieve better short-term health and immune function. By avoiding colds, flu's and other bugs you can keep your workout routine consistent and see the best results. Eating well directly influences your energy levels, motivation, and overall mood. This will help ensure you have the stamina to get to your workouts and do them with vigor.
Nutrition is also strongly related to the prevention of the leading causes of death and disability such as heart disease, cancer, diabetes, and osteoporosis. Sound nutrition also helps slow aging and ensures protection against other health concerns. Don't assume that if you are exercising and/or you are a healthy weight that you don't have to worry about what you eat. Your body is like a car, and nutrition is the gas, oil, and other components of your car that make it run properly. Neglecting to take care of your nutrition is the equivalent of forgetting to change the oil or failing to fill a high performance sports car with premium fuel.
Proper nutrition will improve your overall running performance (speed, strength, power, and endurance). Genetics and sport/exercise training will only take you so far; examining your nutrition will give you a leading edge. Proper nutrition will also greatly improve your recovery after hard workouts so you are fresh for your next workout.
Recovery Nutrition After Training
By Andrea Holwegner BSc, RD "The Chocoholic Dietitian"
For runners and fitness enthusiasts, the recovery nutrition meal after training is the most important meal of the day. What you eat after training is important to boost your immune function, refuel your body so that it will respond to the training, and give you have the necessary energy to train again soon.
Always be sure to eat enough in your recovery meal so that you are maximizing your ability to bounce back from your workout. This is especially important if you have workouts close together in time. If you are trying to lose weight, reduce calories at other times in the day but keep your recovery intake high.
The goals of your recovery nutrition meal can be explained by the following five principles:
The 5 R's for Recovery
REST - RELAX!
Adequate rest is needed to get the most out of your workout. Consult with a qualified exercise/sport specialist to determine adequate rest time just for you.
REHYDRATE - FLUIDS!
Keep drinking fluids once you are finished your workout. Replace 3 cups fluid (750 ml) per pound of weight lost during your workout. Monitor the color and amount of urine - it should be pale yellow and you should be urinating regularly.
REPLACE - CARBS!
Replace carbohydrates (carbs) that the muscles have burned for energy otherwise you will go into your next workout feeling tired. The harder your workout is, the more carbs you have burned and will need to replace. It is important to eat a source of carbs (liquid or solid) within 15-20 minutes after activity when your muscles are most receptive to re-fueling. Try dried fruit bars, granola bars, juice, canned fruit, milk or chocolate milk.
REPAIR - PROTEIN!
Protein helps to repair and recover muscle and other tissues damaged during activity. Protein also helps to keep your immune system strong so you don't get sick.
REJUVENATE - ANTIOXIDANTS
The physical stress of exercise produces free radicals that can damage your body's cells (such as red blood cells which transport oxygen and muscle tissue). Antioxidants scavenge free radicals and protect cells from damage leading to better recovery. Your recovery meal should be abundant in plant-based foods since this is where you find antioxidants. Choose foods rich in antioxidants such as Vitamin C, Beta-carotene and Vitamin E such as colorful fruits and veggies.
Sample recovery meals for intense workouts:
- Whole grain toast with a veggie and cheese omelet.
- Pancakes with maple syrup, fresh fruit salad, cottage cheese
- Protein shake with fruit, unsweetened juice, milk, yogurt and protein powder with a granola bar
- Grilled chicken/fish/meat with rice and mixed veggies.
- Vegetarian pizza and garden salad with vinaigrette.
- Sandwich or wrap with meat, cheese and veggies with fresh fruit or unsweetened juice.
Hydration During Training
By Andrea Holwegner BSc, RD "The Chocoholic Dietitian"
Keeping well hydrated while running and participating in other sports can help you perform at your best. Here are some of the key things you need to know to train at your best:
When you are dehydrated, you risk the following effects on sport and running performance:
- Increased perceived effort (you "feel" like your workout is difficult).
- Difficulty with mental focus, concentration and balance.
- Increase in muscle cramps.
- Impaired aerobic exercise performance.
- Slower anaerobic power.
The amount of fluids you need for training depends on:
- Individual differences in how much you sweat.
- The type of sport, duration, and intensity (the longer or more intense the exercise, the more you will sweat).
- Temperature of your environment (the hotter and more humid, the more you will sweat).
- Females generally have lower sweat rates than males.
Since everyone is different, here are some general guidelines to get you started:
- Exercise dulls thirst sensation. If you feel thirsty you are already dehydrated. It is best to drink on a schedule.
- Research shows that if you are running or exercising at a high intensity, you may lose 0.4-1.8 litres of sweat per hour. As a general guideline try one or two cups (250-500ml) for each 30 minutes of training you do.
- One way to check if you are hydrated is to weigh yourself before and after a workout and see if your body weight has changed. If it has gone down, it is likely a sign you need to drink higher amounts in your future workouts. You need to drink 1.5 litres if you have lost one kilogram of weight.
- If you are training less than one hour in length, water is all you need. If you will be doing continuous, high intensity exercise longer than ninety minutes, or doing exercise throughout the day especially in hot temperatures, a sports drink or an alternative source of carbohydrate is needed to keep your muscles fuelled with energy.
Nutrition Before Training
By Andrea Holwegner BSc, RD "The Chocoholic Dietitian"
Regardless if you are headed out for a short training run, long endurance run or hitting the gym for a workout, you need to understand what to eat before training. Your pre-training nutrition is important to top up your energy for the workout ahead.
There are several important considerations for the pre-workout meal:
Hydrate: Drink fluids throughout your day and be sure to drink at least a half litre to a full litre (two to four cups) of fluid starting four hours before your workout.
Choose carbohydrate rich foods: Carbohydrates should comprise the main part of your pre-training meal. Carbohydrates found in foods such as grains, cereals, breads, fruits and veggies are quick to digest, provide energy for your working muscles and top up your blood sugar.
Have a small amount of protein if eating 2-4 hours before training: In order to sustain energy and fullness, add a source of protein such as meat, poultry, seafood; peanut butter; yogurt/milk, cottage cheese or eggs. Excessive amounts of protein are not ideal if you only have a short amount of time before your workout since protein is slow to digest and may feel heavy in your stomach or cause cramping or bloating.
Avoid high-fat foods: Fat is very slow to digest and won't top up your muscle fuel. In your pre-training meal skip high-fat foods such as chocolate, chips, fries, greasy burgers, and cream soups.
Watch high-fibre foods: While small amounts of fibre are generally well tolerated, be aware that fibre is slow to digest and may cause stomach upset during a workout without enough time to properly digest.
Timing before your workout: The less time you have, the smaller the amount of food generally tolerated. In general, if you have two or more hours before exercising eat a high carbohydrate meal that is low in fat and has a small amount of protein. If you have less than an hour before your workout stick with a small snack that is mostly carbohydrate.
Sample meal ideas for 2 or more hours before training
- Smoothie with fruit, unsweetened juice and yogurt, milk or protein powder.
- Hot/cold cereal, milk/yogurt and fruit.
- Toast, banana, and peanut butter.
- Toast, egg(s) and juice.
- Sports bar and sports drink.
- Sandwich with turkey/roast beef/ham and veggies.
- Pasta with tomato sauce and a small amount of meat.
- Chicken noodle or vegetable soup with crackers and flavoured tuna.
- Cottage cheese and canned fruit with a low-fat muffin.
- Pasta salad with low-fat dressing, chicken breast and veggies.
Andrea Holwegner is president of Health Stand Nutrition Consulting Inc., media expert for theDietitians of Canada, professional speaker and independent consultant to Jugo Juice. To askAndrea your personal nutrition question, visit the "Ask the Dietitian" section of the Jugo Juicewebsite here: www.jugojuice.com.
