Here are some notes from the nutrition and hydration clinic I gave at Sole Sports. We elaborated on many of the topics but here is the outline. Enjoy!
Plate: divide in 4 equal sections
– ¼ lean protein
– ¼ whole grains
– ½ vegetables and fruits (primarily vegetables raw or lightly steamed/roasted)
So what are some great sources of lean protein?
• Skinless chicken breast
• Eggs (go with the omega 3 enriches)
• Bison (other known as buffalo)
• Salmon (go with wild caught)
• Tilapia (low in mercury)
• Lobster, Shrimp, Scallops, Crab
• Tuna … higher in mercury so go easy but a great source of protein. Stick with ahi / sushi grade
• Bean burgers / vegetable soy burgers
• Beans (black, chickpea, kidney, soy, and white beans) … are also a carbohydrate
• Tofu and tempeh
Nuts and Seeds:
Almonds, cashews, pecans, walnuts, pumpkin seeds, sesame seeds, sunflower seeds, natural nut butters
Best sources – skim, 1% lowfat milk, 2% reduced fat milk, yogurt (watch sugar and keep under 10 grams per
serving) cheese (sharp cheddar, mozzarella, swiss, parmesan, goat, feta … approximately 1 oz.)
Whole grains contain the entire grain kernel, the bran, and the endosperm
Refined grains have been milled, a process that removes the bran and germ. -> process of improving shelf life
and removes much of the dietary fiber, iron, and many B vitamins.
Look for the word WHOLE
Whole grains: Brown rice, oatmeal (rolled oats), popcorn, quinoa, whole rye, whole wheat, wild rice
Refined grains: Flour / corn tortillas, couscous, most crackers, pita, pretzels, white bread, white rice, corn flakes
Fruits (full of fiber, antioxidants, and nutrients)
All fruit juice diluted with sparkling water to cut sugar
Dark Greens: bok choy, kale, broccoli, dark leafy greens, spinach, mustard greens
Reds and Oranges: squash, carrots, pumpkin, red peppers, sweet potatoes, tomatoes
Other veggies loaded with nutrients: asparagus, bean sprouts, beets, cabbage, brussel sprouts, cauliflower,
cucumbers, eggplant, green beans, green peppers, mushrooms, wax beans, zucchini
Limit some of the starchy vegetables unless specifically preparing for a longer run or as a re-loading after a
longer endurance effort. (corn, potatoes, etc)
So what are some meal ideas?
1. 2 eggs cooked in olive oil or coconut oil with sauteed kale/spinach and 1 piece of whole grain toast with 1 tbsp
natural almond butter
2. Smoothie: 1 cup milk of choice, banana, 1 c. frozen berries, large handful of raw greens (kale/spinach), tbsp
natural peanut butter, and 1 sc. protein (optional). Blend and enjoy!
3. ½ cup of rolled oats made with milk or water, 1 c. berries of choice, tbsp peanut/almond butter or handful
walnuts AND 1 hard boiled egg
4. Sweet potato baked with 2 tbsp Earth Balance (oil blend with no trans fats, lactose/gluten/casein free) and
cinnamon. Side of fresh fruit.
1. Sliced turkey with hummus and tomato on whole grain bread, piece of fruit, handful of almonds
2. Raw vegetables, ¼ c. hummus, 7-10 whole grain crackers, piece of fruit, and a low-fat string cheese
3. ¾ c. whole wheat pasta or ½ c. quinoa with 1.5 cups of raw vegetables, ¼ c. beans, dressed with balsamic
vinegar dressing and desired herbs, piece of fresh fruit
4. 2 tbsp natural peanut butter, 1 tbsp simply fruit spread on whole grain bread, raw veggies, and 6 oz. greek
1. 4 oz. grilled salmon or other lean protein, small baked sweet potato or ½ c. cooked quinoa, 1 c. sauteed kale
or steamed broccoli
2. Big green salad with assorted vegetables, ½ avocado sliced, 4 oz. lean protein (chicken, shrimp, steak, ahi
tuna), handful pumpkin seeds, and olive oil based dressing
3. Whole wheat or brown rice pasta with chopped tomatoes, fresh garlic, shaved parmesan, fresh basil and
chicken or shrimp
4. Shrimp, scallop, and vegetable kabobs made on grill and served on mixed greens, ½ a sliced avocado on the side.
• Apple and 2 tbsp almond butter or peanut butter
• Low-fat string cheese and 14-16 almonds
• Raw vegetables and 2 tbsp hummus
• Skim latte and 1/4c. mixed nuts
• Plain greek yogurt with 1 c. berries
What to I eat before runs: (gotta experiment)…
Try to eat some easily digested carbs with a small amount of protein/fat to lower glycemic index.
What to eat after runs (within a 30 minute window): Shoot for 3-4 grams carbohydrates to 1 gram protein
• My favorite recovery drink is Ultragen http://www.firstendurance.com/nutrition/ultragen.html
Ultragen delivers 60g of glucose, because clinical studies show that high glycemic carbohydrates taken
after exercise create a catalyst, which increases the uptake of essential nutrients into exhausted muscle.
In addition, Ultragen offers a synergistic blend of vitamins, minerals, co-factors, glutamine and BCAA’s
specifically designed to modulate the damaging effects of cortisol brought on by intense endurance
Did you know that water makes up more than half of your body weight?
Dehydration causes your blood volumes to drop, which lowers your body’s ability to transfer heat and in turn
forces your heart to beat faster, making it difficult for your body to meet the aerobic demand.
Tips for staying hydrated
●Keep a bottle of water with you during the day. Consider carrying a reusable water bottle and filling it from
the tap rather than purchasing bottled water, which is expensive and creates plastic bottle waste.
●If plain water doesn’t interest you, try adding a slice of lemon or lime to your drink.
●If you’re going to be exercising, make sure you drink water before, during and after your workout.
●Start and end your day with a glass of water.
●When you’re feeling hungry, drink water. The sensation of thirst is often confused with hunger. True hunger
will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight loss plan, as
some research suggests drinking water will help you feel full.
●Drink on a schedule if you have trouble remembering to drink water. For example, drink water when you
wake up; at breakfast, lunch and dinner; and when you go to bed. Or drink a small glass of water at the top
of each hour.
●Drink water when you go to a restaurant. Not only does it keep you hydrated, but it’s free!
When to drink?
• Drink a min. of 12 oz. in the 60-90 minutes before exercising
• Didn’t plan ahead or wake up early enough??? Drink 8 oz. 20-30 minutes before exercise
Go COLD – drinking a colder beverage lowered body temperatures and perceived effort allowing those to go further.
Exercising less than 60 minutes – Shoot for 4-6 oz. every 20 minutes. Water is usually sufficient vs. an electrolyte
Exercising 1-4 hours – Shoot for 6 oz. every 20 minutes or 18-20 oz. / hour of a electrolyte enhanced beverage.
Ideally you want to be consuming approximately 300 calories per hour of exercise.
Recommended electrolyte beverages:
Nuun: Electrolyte beverage with ZERO sugars …
EFS: Highest electrolyte profile of any drink. 1160 mg electrolyte blend (calcium, magnesium, chloride, sodium, potassium, and malic acid. Also amino acid profile of 2000mg containing L-glutamine, Leucine, Iso-Leucine Valine
Cytomax: Electrolyte enhanced hydration product containing Vit. C, calcium, magnesium, chromium, sodium, and potassium. Sugars from maltodextrin, crystalline fructose, dextrose, alph-L-polylactate
Can I drink too much water? Yes, when fluid intake exceeds rate of fluid loss from sweating … Symptoms are
similar to dehydration; nausea, disorientation, muscle weakness, etc.
How to carry water: Handhelds, waist belts, backpack style.