Proper nutrition is essential to any training program. You
will need to adequately prepare with food before you work out, during your
workout, and after your workout for recovery. By breaking your sessions down
into durations, you can plan your pre-workout meals more easily and
effectively. Your nutrition plan should
be measured by the amount of macronutrients (carbohydrates, fats, and proteins)
you consume. Along with macronutrients, are micronutrients (vitamins and
minerals), electrolytes (sodium and potassium), and water. We’ll start with
carbs and work our way to hydration.
Carbs
are the primary source of energy for endurance activities and should be the
focus of your diet when your workouts are at least an hour in duration. Carbs are broken down into glucose during
digestion and then stored in the form of glycogen in your muscles and liver. It
is the broken down form of carbs that is most important for your training
session and should be consumed the day prior. Here’s a list of healthy carbohydrate
sources:
Whole Grain/Wheat Breads
|
Quinoa
|
Sweet Potatoes
|
Brown Rice
|
Oats
|
Beans
|
Fruits (bananas, blueberries)
|
Vegetables
|
Whole Wheat or Gluten-Free Pasta (quinoa, brown rice)
|
The
following table can be used as a guide for determining grams of carbs you
should consume the day before a training session. If you’re running more than 8
miles, you should consume a simple sugar (gel, GU chomp, gummi bears) during
your run every 45-60 minutes. Water intake should be before you feel thirsty (8
ounces) and taken regularly (10-30 minutes) throughout the session.
Healthy
fats are next on the list of importance for endurance activities. Fats can be
divided into groups of saturated (animal fat, and tropical oils like coconut),
monounsaturated (olive oil, and peanuts), and polyunsaturated (soy, corn,
sunflower, and safflower oils). Fats should constitute between 20% and 35% of
the total calories consumed per day, with less than 10% coming from saturated
fat sources. If your daily fat consumption is below 15%, you may experience a
decrease in metabolic rate and muscle development. Here’s a list of foods
consisting of healthy fats:
Peanut Butter
|
Avocado
|
Almonds
|
Coconut Oil
|
Extra Virgin Olive Oil
|
Safflower Oil
|
Sunflower Seeds
|
Tofu
|
Almond Butter
|
Protein
is imperative for muscle development and preservation. Daily recommended intake
for protein ranges from 0.8 g/kg – 2.0 g/kg of body weight, depending on
activity level of the individual. The key is to start at the low range of the
spectrum, see how your body responds for a couple weeks and then increase
gradually. Here’s a list of healthy protein sources:
Sirloin Steak
|
Chicken
|
Ground Turkey 94%-99% Lean
|
Eggs
|
Tofu or Tempeh
|
Beans
|
Protein Powders (Whey, Casein,
Split-Pea, Brown Rice)
|
Fish (Salmon, Tilapia, White Fish)
|
Shellfish (Shrimp, Crab, Scallops)
|
Water
intake for men should be at least 3.7 L/day and 2.7/day for women. I recommend
drinking up to a quart of water before you go to sleep and up to a quart as
soon as you wake up. Electrolyte consumption should be 2 – 4 g/day for sodium,
and 2 – 4 g/day for potassium. Coconut water has 18% of your daily potassium
requirements and bananas have 14%. Drink 1 pint of water for every pound of
weight lost during your session for fluid replacement. Every body is different,
so it’s important to transition gradually into any nutrition program.
-Dave Hopkins, M.S. ACSM-HFS, NSCA-CSCS
Fitness Supervisor
LECOM Medical Fitness & Wellness Center
5401 Peach Street Erie, PA 16509
Phone:(814)868-7800
Fax:(814)868-7804
www.lecomwellness.com
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