Food for Distance Runners 101

What to Eat? Eating too much of the wrong foods can cause nausea and cramping. Stick with what works best. Eating too little food can result in low blood sugar, dizziness, decreased concentration and fatigue. You must consume a high carb diet daily to keep your muscles fueled. Best choices pasta, noodles, rice, quinoa pancakes, waffles, french toast potatoes w/ low fat toppings low fat sub w/ extra veggies, pretzels bread, sub rolls, bagels, pita, tortilla low fat milk, fruited yogurt, string cheese cereal w/ dried fruit bananas fruit or fruit juice (careful with apples and grapes--- hummus, peanut butter, jelly gas/bloating) Not so great choices pasta w/lots of meat or cheese eggs, sausage, bacon potatoes w/cheese or taco meat cheeseburger and fries doughnuts, pies, cookies, cakes, muffins whole milk sugary cereals garlic, salsa, cream cheese koolaid, soft drinks (gas/bloating)

When to eat?  Before Event - High carb meal the day before an a.m. event or 3-4 hrs before afternoon/evening competition  High carb snack 1-2 hrs prior to competition (during advisory is best). Shoot for 100 calories or so.  During - Water or sports drink, 4-8 oz every 15-20 minutes for longer races  After - high carb snack within 30 min post competition. Many runners swear by chocolate milk. High carb meal 2-4 hrs post competition

As important as food…  Before exercise - Be sure to drink plenty of fluids (water is best) the day before competition. This varies by individual, but pee should be clear and copious 2 hrs prior to race.  After - 16 oz water for every pound loss. Continue drinking until urine is clear. Hydration promotes muscle recovery.

More thoughts on food… Carbs, protein, and fat (50-25-25) Complex vs. Simple Carbohydrate Complex carbs -Provide long term energy and supply important vitamins/minerals. They can be found in grains, cereals, bread, pasta, fruits, vegetables and milk. Shoot for ~50% of calories to come from these. Simple carbs - Provide quick energy, not nutrient dense. They are found in processed foods - sugared soda, kool-aid, lemonade, fruit roll-ups. Generally, it is best to avoid them. Protein Protein needs are slightly higher for the teen athlete, but most people consume too much (shoot for 20-30% RDA of calories from protein). Eating more protein doesn't guarantee muscle gain. Excess protein can actually contribute to underhydration Fats Fats are a necessary part of any diet b/c they help absorb certain vitamins. Fats should be less than 30% of total calories but NOT LESS THAN 20 gms/d for teen athletes. High fat diets and (especially)severely restricted fat diets can have long term hazardous effects. Fats hang around in your stomach the longest and can leave you feeling uncomfortable and sluggish (thus, they should be avoided before competition) -Originally created by Ellen Wendt, MS, RD