One of the new things that I would like to start and Coach Lauren is going to be a big part of is the Health and Nutrition of the runners. What I am wanting to do is to post ideas that can help the runners have more energy, recover faster, and just feel all around better. I will post things here but then also put them into a page that I will have off to the side under the heading of Health and Nutrition. This not saying that you have to follow all of this, but just suggestions that will help the runners reach their goals and potential. If you have any questions, please let me know.
The first installment is dealing with breakfast ideas, especially right before running, and just a few things that can start to be eliminated to make one feel better. If you have any questions on any of this, please let me know and I can pass it onto Coach Lauren. Just use the comments if it is something you feel others would like to know.
Thanks
Denny
Here are some
high-carb, moderate protein, breakfast ideas that can provide the energy you
need to run your best, for a variety of different workouts.
These meals and snacks, packed with nutrients to
keep you healthy & allow you to make the most of each workout.
Use this as a guide, but listen to
your body. Each individual is unique in terms of digestion time, as well as the
amount of food needed so you may need to eat closer to your workout or a few
hours earlier than someone else on the team.
Two hours before a work out
is usually optimal time to eat. That time frame allows your body to digest the food
and use it for energy without feeling bogged down or sick to your stomach. I suggest drinking at least 16 oz of water
two hours before practice with your food as your body is dehydrated from
sleeping, and it takes at least an hour for your body to absorb and use the
water you drink to allow your body to start functioning normally. Water also helps with the digestion process.
·
1 cup of low-fiber cereal with ½ cup skim milk The milk provides
protein; both the cereal and milk have carbs to keep you energized.
·
1 cup of berries with ½ cup low-fat cottage cheese or yogurt The berries offer carbs for energy, while the
cottage cheese or yogurt provides calcium, potassium, and vitamin D- all of
which come in handy when training.
·
3 graham cracker squares with 1 teaspoon of honey These crackers are
packed with easy to digest carbs which will provide short term energy.
* 1 medium banana and 1 tablespoon
of nut butter The potassium and fluid in the fruit help you stay
hydrated; the nut butter offers heart-healthy fat. Both the banana and peanut
butter off easy to digest carbs.
·
½ bagel with 1 tablespoon of nut butter and 1 tablespoon of jam or
honey The bagel and toppings offer easy to digest carbs
that will provide long-lasting energy so you can stay strong.
·
½ cup of steel-cut oats with skim milk, topped with 1 cup of
sliced strawberries Packed with easy to
digest carbs and B vitamins, this is a good choice for pre- or post-run
recovery.
·
2 ounces of pretzels with 2 tablespoons of hummus The pretzels provide
easy-to-digest carbs for fast energy plus sodium to keep you hydrated; the
hummus offers protein.
·
Whole-grain waffle (frozen)
with 2 tablespoons of maple syrup The syrup and waffle
both offer fast digesting carbs to provide an energy boost.
·
Peanut butter and banana sandwich on whole-grain bread All the ingredients
provide carbs for energy; the peanut butter offers extra protein to fend off
hunger; and, the banana provides potassium to help stave off muscles cramps.
·
2 ounces of honey whole-wheat pretzels dipped in 1 tablespoon
of peanut butter The pretzels provide
carbs for energy and sodium to help keep you hydrated; the peanut butter offers
protein to help muscles recover.
·
15 animal crackers dipped in 2 tablespoons peanut butter The animal crackers are easy to digest and provide
carbs for long-lasting energy. Peanut butter has vitamins and minerals like
potassium along with protein to keep you from getting hungry.
·
3 ounces deli turkey wrapped in a flour tortilla The tortilla will
provide carbs for long-lasting energy and the turkey provides protein to aid in
muscle recovery and keep you from becoming hungry.
What to reduce and cut out of your diet:
The difference between
“good” and “bad” foods is the way your body processes and uses them. The
good foods help you avoid unnatural symptoms brought on by processed foods such
as sugar crashes, cravings & dependency on those foods. The
“good” foods allow your body to process food the way it should be, which in
turn allows your body to feel really good.
One of the worst things you can put into your body is excess amounts of
sugar, or artificial sweeteners. Any
type of soda has no benefits to your body.
The more sugar you intake the
more your body becomes dependent on it.
Once you’re addicted to it your body starts to crave it, and you will go
through withdrawal symptoms if you do not have it. (Headaches are the most
common caffeine/sugar withdrawal symptom). The
key to reducing pop and energy drink consumption is by slowly depleting
it. Do not try to quit cold turkey. The
only thing worse for you than regular soda is diet soda… These
contain artificial sugars that mess with your health even worse than natural
sugar. Sugar is a carb, and carbs are
what gives us energy. Minimal amounts of
sugar are okay for our bodies, however we get enough of it in the breads, and
fruits we eat each day that we shouldn’t be concerned if we are consuming
enough of it.
