Nutrition
WATER: Drink water all day long. If you are hydrated then your urine will be clear. It takes 16 ounces of WATER to replace every pound lost IN SWEAT during a workout.
Drink water before running, sports drinks AFTER for better recovery.
BEFORE THE RACE OR WORKOUT: Eat or drink a healthy breakfast at least 2 hours before. The stomach needs to be empty at race time. Bagel, fruit, granola bar, smoothie, cereal, oatmeal, toast, waffle.
AFTER A RACE OR WORKOUT: Eat as soon after as possible and include carbs and protein: power bar, pb & jelly, pb & banana, turkey sandwich, chocolate milk, spaghetti w/meat sauce, baked potato w/cheese, fruit w/nuts, scrambled eggs w/toast or pancakes, protein smoothie, bagel w/cream cheese
PROTEIN: meats, peanut butter, nuts, dairy products (milk, cheese, yogurt),
CARBOHYDRATES: fruit, whole grains, cereal, pasta, rice, potatoes, bread, vegetables
ELECTROLYTES: Calcium, Potassium, Magnesium, Sodium Chloride (salt)
These are lost through sweat and it is important to replace to prevent cramping and fatigue.
Sources: sports drinks, fruit and vegetables, green leafy vegetables, potatoes, whole grains, salmon, raisins, coconut milk, smoothies
IRON: Very important to transport of oxygen to provide ENERGY. Do NOT drink iced tea with meals as it prevents iron absorption. Vitamin C increases absorption.
Best sources in order: Cereal, beef liver, beef, pork, turkey, tuna, chicken, fish, eggs, prune juice, apricots, dates, raisins, spinach, green peas, broccoli, beans, bread
TOP FOODS FOR ATHLETES: CHOOSE ORGANIC WHENEVER POSSIBLE (better nutrients, less chemicals)
BANANAS, WHITE MEAT, GRAPES, KIWI, LEAN BEEF, LENTILS, CHEESES, PAPAYA, BLACK BEANS, OATMEAL, PASTA, POTATOES, BROCCOLI, SALMON, SKIM MILK, STRAWBERRIES, BROWN RICE, CARROT JUICE, FIG BARS, YOGURT, ORANGE JUICE, SPINACH GREENS, WHOLE GRAIN CEREAL
WATER: Drink water all day long. If you are hydrated then your urine will be clear. It takes 16 ounces of WATER to replace every pound lost IN SWEAT during a workout.
Drink water before running, sports drinks AFTER for better recovery.
BEFORE THE RACE OR WORKOUT: Eat or drink a healthy breakfast at least 2 hours before. The stomach needs to be empty at race time. Bagel, fruit, granola bar, smoothie, cereal, oatmeal, toast, waffle.
AFTER A RACE OR WORKOUT: Eat as soon after as possible and include carbs and protein: power bar, pb & jelly, pb & banana, turkey sandwich, chocolate milk, spaghetti w/meat sauce, baked potato w/cheese, fruit w/nuts, scrambled eggs w/toast or pancakes, protein smoothie, bagel w/cream cheese
PROTEIN: meats, peanut butter, nuts, dairy products (milk, cheese, yogurt),
CARBOHYDRATES: fruit, whole grains, cereal, pasta, rice, potatoes, bread, vegetables
ELECTROLYTES: Calcium, Potassium, Magnesium, Sodium Chloride (salt)
These are lost through sweat and it is important to replace to prevent cramping and fatigue.
Sources: sports drinks, fruit and vegetables, green leafy vegetables, potatoes, whole grains, salmon, raisins, coconut milk, smoothies
IRON: Very important to transport of oxygen to provide ENERGY. Do NOT drink iced tea with meals as it prevents iron absorption. Vitamin C increases absorption.
Best sources in order: Cereal, beef liver, beef, pork, turkey, tuna, chicken, fish, eggs, prune juice, apricots, dates, raisins, spinach, green peas, broccoli, beans, bread
TOP FOODS FOR ATHLETES: CHOOSE ORGANIC WHENEVER POSSIBLE (better nutrients, less chemicals)
BANANAS, WHITE MEAT, GRAPES, KIWI, LEAN BEEF, LENTILS, CHEESES, PAPAYA, BLACK BEANS, OATMEAL, PASTA, POTATOES, BROCCOLI, SALMON, SKIM MILK, STRAWBERRIES, BROWN RICE, CARROT JUICE, FIG BARS, YOGURT, ORANGE JUICE, SPINACH GREENS, WHOLE GRAIN CEREAL