Give Your Meals Purpose Expert tips for proper fueling Photo by rick / Creative Commons 2.0. When choosing your next meal or snack, Amanda Carlson-Phillips, Vice President of Nutrition and Research at Athlete’s Performance in Phoenix, Arizona, recommends focusing on the following five principals. 1) Fuel. Choose high fiber, minimally processed carbohydrates with three grams of fiber or more per serving (one serving is roughly the size of your fist). 2) Build. Lean proteins supply the body with amino acids necessary for building muscle and revving the metabolism. One serving is about the size of your palm. 3) Prevent. Fruits and vegetables supply the body with important antioxidants, vitamins, minerals and enzymes. 4) Protect. Healthy fats reduce inflammation, stabilize energy, maintain heart health and improve brain function. The tip of your thumb is a good measure for a serving of healthy oils and butters. 5) Hydrate. Water lubricates the joints, delivers fuel to the body, gives cells and the body shape and regulates internal temperature. Your activity level and the weather dictate how much you’ll need during the day: Low End (cool environment, low- to no-activity level): ______ (Body weight, lbs) x 0.5oz = ____oz / 8.0oz = ___cups / day High End (hot environment, high activity level): ______ (Body weight, lbs) x 1.0oz = ____oz / 8.0oz = ____cups / day Endurance Nutrition After a trail run your body must repair itself. You’re often slightly dehydrated, and your muscles and hormonal systems have been taxed. Eat a meal or snack that contains a 2:1 carbohydrate-to-protein ratio within 45 minutes of completing the run to be ready for the next workout. The proper amounts to consume will depend on workout intensity and body weight. Use the equations below to determine your own post-workout carbohydrate and protein needs. 1) Determine your weight in kg = (Your weight in pounds) / 2.2 = _______ kg 2) Protein needs = (0.3g) x (Your weight in kg) = _______ g 3) Carbohydrate needs = Light Run = (0.6g) x (Your weight in kg) = _______ g Moderate Run = (0.9g) x (Your weight in kg) = _______ g Heavy Run = (1.2g) x (Your weight in kg) = _______ g Carlson-Phillips recommends you create your post-run snacks and other daily meals with the following foods to ensure you are fueling properly. Breakfast >Carbohydrates (Fuel) 100-percent whole-grain breads/English muffins/bagels High-fiber cereals: Kashi, Cheerios, Total, Grape Nuts Oatmeal (with toppings like almonds, walnuts, dried cranberries, dried cherries, bananas, brown sugar) Low-fat bran muffins Whole-grain pancakes Whole-grain waffles Baked breakfast potatoes (russet and/or sweet) mixed with onions and peppers Whole-wheat French toast >Proteins (Build) Organic scrambled eggs or egg whites Chopped vegetables to add to the eggs Turkey bacon Low-fat yogurt and Greek yogurt Low-fat milk >Healthy Fats (Fuel & Protect) Natural peanut butter Natural almond butter Walnuts Almonds Low-fat cream cheese Butter, in moderation >Fruits/Vegetables (Prevent & Protect) Fresh fruit depending upon availability Mix of cut-up fruit and whole fruit Apples, bananas, oranges, pineapple, melon, mixed berries Smoothie with fruit, juice, yogurt/protein powder >Beverages (Hydrate) Water Assorted teas 100-percent fruit juices Coffee, in moderation Low-fat milk/low-fat chocolate milk Food Choices for the Remainder of the Day: >Salad / Fruit (Prevent): Romaine lettuce Spinach Tomato Carrot Bell peppers Beets Chickpeas/beans Shredded low-fat cheese Walnuts/almonds/sunflower seeds Dried cranberries/dried cherries Diced egg Low-fat dressings Oil/vinegar Whole fruits Fruit salad Mixed berries >Carbohydrates (Fuel): Brown rice Quinoa Mixture of whole-wheat pasta and regular pasta Whole beans (pinto, black) Sweet potato Baked potato Cereals/whole-grain granola >Proteins (Build): Boneless, skinless grilled/baked chicken breast Grilled/baked pork chop Grilled/baked lean red meat Grilled/baked fish (salmon and cold-water fish preferred) >Healthy Fats (Fuel & Protect): Natural peanut putter Natural almond butter Walnuts Almonds Butter in moderation >Fruits/Vegetables (Prevent & Protect) Assorted steamed vegetables >Beverages (Hydrate) Water Assorted teas (green/black/white) 100-percent fruit juices (in moderation) Coffee, in moderation Low-fat milk/low-fat chocolate milk >Travel or To-Go Breakfast or Snack Options: Trail mix (almonds, walnuts, high-fiber cereal, sunflower seeds and soy nuts, dried fruit) Yogurt cups (Greek yogurt) Fruit cups, fresh fruit or dried fruit Oatmeal bars, cereal bars, granola bars (3g fiber or more is ideal) Clif Builder and Regular Clif Bars, LARA Bars >Recovery Foods (Items for Post-Workout Nutrition): Sports drinks Chocolate milk Shake packets Bars Whole Fruit Yogurt Water >Strategic Snacks (Make sure you stash these in your car, workout bag, purse, etc., so you don’t go hungry) Individual nut packages: almonds, cashews, walnuts, pecans (raw or roasted) Trail mix with at least 3g of fiber Beef jerky Bars: Clif, Clif Builder, LARA Bars Kashi Cereal and oatmeal in individual boxes or packets 100-percent whole-wheat pita chips Individual packs of natural peanut butter or almond butter trailrunnermag/health/daily-nutrition/1522-give-your-meals-purpose
Posted on: Tue, 04 Nov 2014 06:32:01 +0000
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