Training Nutrition Plan – Apex Nutrition
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Apex Nutrition Custom Nutrition Plan Performance Nutrition Plans Kelli Jennings, RD Fuel Your Adventure, Nourish Your Body. 1 Copyright © 2018 Apex Nutrition, LLC All rights reserved. Unauthorized reproduction, in any manner, is prohibited. 2 Training Fuel Examples (You’ll find the Full Training Fuel Explanation starting on page 7) Quick Pre-Training Snack (can use before any training 90+ minutes or when feeling low on energy before training. If training 1.5-3 hours, use 2x these options)) If needed, add this add’l light Pre-Training Fuel 10-30 minutes before training (~100-150 kcals, 10- 30 gm carbs, 0-6 gm pro): 1) 2-4 Salted Dates or Mangos (140 calories, 38 grams carbs, 2 grams fiber, 1 gram protein) 2) 1 banana (120 calories, 30 grams carbs, 1 gram fiber, 0 grams protein) 3) 1 cookie or 2 energy balls: Oatmeal Cookies, Lemon Cookies, Banana Bread, Peanut Butter Power Cookies, Cocoa Energy Balls 4) ¼ cup raisins (120 calories, 30 gm carbs, 3 gm fiber, 0 gm protein) 5) 1 serving Pre-load Lemonade w/ 1 Tbsp agave or honey - with or without beetroot juice (see bottom of post) (60 calories, 15 gm carbs) 6) 2 Tbsp organic honey (120 calories, 30 grams carbs, 0 gm fiber, 0 grams protein) 7) PB-Chia-Honey Mix (50% of total recipe, non-balls or formed into balls) (120 calories, 10 grams carbs, 3 grams fiber, 5 gm protein) 8) 4 oz. 100% juice (cherry juice for joints) w/ 4-8 ounces water w/ 1/12 tsp salt + ½ med small banana (95 calories, 25 gm carbs, 2 gm fiber, 0 gm protein) 9) 1 homemade lemon bar, orange chocolate bar, banana bar (~100-150 calories, 15 grams carbohydrates, 3 grams fiber, 4 grams protein) 10) 1 scoop CR 333 in 8-12 oz. water (~111 calories, 28 gm carbs) 11) 1 slice of toast with 1 tsp honey OR a HS Waffle (~100-120 calories, 20-25 gm carbs, 1-2 gm fiber, 3 gm protein) 12) ½ slice toast w/ 2 tsp peanut butter + 1 tsp honey (140 calories, 13 gm carbs, 1 gm fiber, 3 gm protein) 13) ½ Clif Bar (Clif mini), ½-1 Honey Stinger Energy Bar or waffle, ½-1 Lara bar (or any sports bar with ratio carbs: protein of 4:1 or higher) + 8 ounces water (120-150 calories, 22-30 gm carbs, 2 gm fiber, 6 gm protein) 14) Smoothie made of 2 oz. yogurt, ½ small banana, ½ cup frozen berries, ice + water needed for desired consistency (130 calories, 28 gm carbs, 3 gm fiber, 2 gm protein) 15) 1 organic granola bar + 8 oz. water (120 calories, 25 gm carbs, 1 gm fiber, 3 gm protein) 16) ½ organic fruit bar or 2 organic fig cookies + 8 oz. water (100-120 calories, 20-30 gm carbs, 1 gm fiber, 1 gm protein) Pre-training Fuel for Long Training (3+ hours): Have option below 0.5-2 hours before workout, and then 15-25 gm carbs quick option 15 minutes before. 1) Pre-training Smoothie Fuel before 3+ hour workout (drink 0.5-2 hours beforehand): 1 small banana (4-6”), 1 cup frozen or fresh berries, 2 Tbsp Chia Seeds, 1 scoop protein powder, 1 Tbsp organic coconut oil, 1-2 Tbsp organic honey water/ice as needed for consistency (500 calories, 82 grams carbs, 6 gm fiber, 25 gm protein) 2) 1 cup cooked oatmeal + 1 large banana + ½ cup berries + 1 Tbsp organic coconut oil or peanut butter + 1 Tbsp honey (1.5-2 hours beforehand) (~85 gm carbs) Optional Add-ins: Add ~5 gm l-glutamine before intense/long workouts (NOT need w/ Ultragen - reduce soreness & promote recovery) 8 oz. beetroot juice or 4-6 tsp freeze-dried beetroot powder 3 ~5 gm BCAA’s before intense or long workouts OR supplement at 2-3 gm/hour during workout 1/8-1/4 tsp salt (300-600 mg sodium) 1 Tbsp Apple cider vinegar to prevent cramps Kelli’s Personal Preferences: I almost always use organic honey (off the spoon!) or salted dates for shorter training, PB-Honey- Chia Balls for slightly longer, and the pre-training smoothie with added l-glutamine and salt for anything 3+ hours. I love the smoothie as I NEVER experience stomach issues with it, it allows me to get in a significant amount of fuel without making me feel stuffed, & it digests quickly so no 4 am wake-up calls. During Training Nutrition If high intensity for 60+ minutes, or 90-180 minutes at any intensity: 1-2-3 Steps for Full Training Nutrition Goals (per hour) for up to 3 hours: 60+ grams carbs, 200-300 calories, 400-700 mg sodium, 100- 300 mg potassium Goals (per hour) for up to 5 hours: 90+ grams carbs, 300-450 calories, 400-700 mg sodium, 100- 300 mg potassium, 80-120 mg calcium, 40-60 mg magnesium Step 1: I recommend a carbohydrate sports drink with adequate electrolytes (18-24 oz.). Look for 8-12 grams carbs per 8 oz. fluid, and optimally, 100 mg sodium per 8 oz*. Your goal will be to consume 18-24 oz. per hour in most conditions (runners may carry only 12-16 oz.) for a typical total of 25 grams carbs and 250 mg sodium. I recommend: Commercial Options: (Carborocket 333, Tailwind, 1st Endurance EFS, Infinite Nutrition (Go Far), Osmo, Skratchlabs, Gu Fizz*, Nuun* etc.) *If using Nuun or any other low-carb, low-calorie drink, consume at least 2 carb options per hour. Kelli’s Homebrew: Per 20 oz: 8 oz. organic (or “real”) lemonade or juice, 12 oz. water, 1/8- 1/6 tsp salt. If 3+ hour training, add 10 gm maltodextrin from source such as DuraCarb (~1/3 scoop of Duracarb) + ½ tsp (2.5 gm) each l-glutamine & bcaas. *Okay to use a non-carb drink on <2 hour workouts. Note: If drink is inadequate in sodium (most are), we can easily add it in Step 3 using salt or a sodium supplement. Kelli’s Personal Preferences: I personally use and love my homebrew (big surprise, right?). Next in line would be CarboRocket 333 (long distance), Skratchlabs and Tailwind for taste and having never caused stomach issues for me personally. Step 2: Carb options: Every hour, add 1-2 “carb options,” for 20-60 grams carbs and 100-400 mg sodium*: 1 gel (Powerbar, gu, etc.) or Energy Blasts 1-2 Salted Dates, 5-6 Salted Mango Strips 10 pieces chopped Salted Natural Licorice 1 Honey Stinger gel, 1 Honey Stinger bar, Honey Stinger Waffle or 5 Honey Stinger Energy Chews 4 Energy Bars: 1/2 Clif bar, ½ Power bar, 1 Hammer Bar, 1 LARA bar, ½ Vega Bar Homemade Energy Bars: 1 lemon bar, orange chocolate bar, banana bar 1 serving EFS liquid shot (1/4 of flask/25 gm carbs) ¾ - 1 pack Coconutz Energy Balls 1 packet Clif Shots, Clif Shot Bloks, or 1 serving Roctane 1 Powerbar Gel, Carb Boom, GU Energy Gel, EFS gel or other gels w/ >=25 gm carbs 1 packet Sports Beans 1-2 organic Fig Newtons/Cookies (look at label for amount carbs for serving) 1 packet fruit snacks (natural) 1/4 cup raisins 1 banana 1 snack-sized Snickers (or ½ snickers) Oatmeal Cookies, Lemon Cookies, Banana Bread, Salted Mangos, Peanut Butter Power Cookies, Cocoa Energy Balls 5 Step 3: Review the amount of sodium you’re getting from your drink (consider the amount you actually drink per hour and carb options. This should be 400-700 mg per hour. In hot conditions, aim for 600+ mg per hour. If inadequate, add ~200 mg sodium with: 1/12 tsp salt (add to drink or foods) 1 S-Cap 1 Salt Stick 1 Serving E-Lyte For Longer Training/Race >5 consecutive hours: Real Food Options (every 3 hours of 5+ hour session) (150-300 calories): Regular foods at 25 gm carbs each or Feedzone Options Oatmeal Cookies, Lemon Cookies, Banana Bread, Easy Gourmet Potatoes, Salted Mangos, Peanut Butter Power Cookies, Cocoa Energy Balls 1, 4” mashed Sweet Potato in a Baggie ½ cup boiled white potatoes + 1/8 tsp salt (mustard optional) Salty Food – pesto pitas, sweet potato fries, bacon rice burritos 2 pkt peanut butter (ex: Justin’s) + 2 honey sticks PB-Chia-Honey Mix (100% of total recipe, formed into balls) ½-1 package cheese sandwich crackers (natural brand if possible) ½ portion of Regular food (beware of stomach issues!): ½ peanut butter & jelly, ½ lunch meat sandwich, ½ rice burrito, etc. Candy Bar such as Snickers, etc (1/2 or whole bar) 1 mini candy bar + 2 strips beef jerky OR bacon (look for natural or organic jerky without nitrites…such as Perky Jerky) Caffeine (optional…make sure to train with caffeine prior to using in a race): I recommend consuming similar amounts of caffeine prior to a race that you consume most days or prior to most trainings. This is a good reason to keep normal everyday caffeine consumption to just 250 mg or less (2 cups strong coffee). Not reaching your caffeine baseline before a race can set you up for an “increased sense of effort” or a feeling of “dragging.” Small amounts of caffeine (25-50 mg per hour) can generally be used throughout a training or race without detriment. And, there are definite benefits including physical and mental performance improvements. Use caffeinated gels during any “tired/nighttime” hours – then continue use with 1 caffeine food/drink every hour for duration of run/ride Consider using caffeinated gels and/or add ½ red bull when anticipate “wall” – then use 1 caffeine food/drink every hour for duration of run/ride Kelli’s Personal Preferences: I personally use bacon rice burritos, cheese crackers, pb-chia-honey balls, sweet potatoes, and small sandwiches every 3 hours on long rides.