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Nutrition Talk By Nancy Clark, M.S., R.D.

Nancy Spoke of the importance of adequately fueling our bodies.

She covered three points:

Adequate Calories

Adequate Carbohydrates

Adequate Fluids

Adequate Calories:

Nancy gave us a formula to calculate our calorie needs per day.

You should take your weight and multiple this by 10. (If you are overweight pick the ideal weight

for your height and multiple that by 10). This is the amount of calories you need just to breath

and exist each day. Now divide this number in half and add it to the first number. This is the

amount of calories you need for normal daily functions. If you are an athlete add 100 calories

per mile you walk or run during your training each day.

Say you weigh 140 lbs. 140 x 10 = 1400 divided by 2 = 700

Now add those two numbers together 1400 + 700 = 2100

Say you ran or walked 5 miles 5 x 100 = 500 additional calories

2100 + 500 = 2600 this would be your daily total calorie intake to maintain your weight.

Nancy’s advice is to divide these calories into 4 meals (2600 divided by 4 = 650 calories) this is

the amount of calories you should consume at each meal. She likes four meals as she feels

most people get hungry every four hours. This keeps your fueling equal so that you don’t binge

at night!

It is imperative that you fuel before you workout. So eat your breakfast or a least something prior

to working out. If you have not eaten a complete breakfast, eat as soon afterward as you are

able. This will help in muscle recovery.

Adequate Carbohydrates:

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Carbohydrates fuel your body! It is excess calories not carbohydrates that are fattening. You

should make carbohydrates the foundation of each meal.

Example: breakfast, toast with peanut butter, 8 oz. of juice and a yogurt.

For lunch you might have a tuna sandwich and a piece of fruit. For your second lunch you would

have a serving of pasta or yogurt and crackers, then by dinnertime try some rice, salad andvegetables. Two meals a day should also contain protein.

Adequate Fluids:

You need fluids throughout the day. You should need to urinate every 2-4 hours all day long. If

your urine is dark, concentrated and smelly you are not getting enough fluids.

During your training, you need to drink prior to and during your run or walk. The new rule is to let

thirst be your guide. Knowing your sweat rate is the best way to know if you are appropriately

hydrated.

It takes 1-2 hours for your body to process fluids, so don’t be too worried about needing the

restroom. For runs or walks taking greater than one hour, you should be drinking a sports drink,

such as Gatorade Endurance.

Sweat Rate: The amount of sweat you lose during a workout. To find out how much you lose

weigh yourself naked before your workout and immediately after your workout. For every pound

you lose, you should drink at least 2 cups of fluids. It is important to weigh naked before and

after the workout as your clothes absorb the sweat.

Fueling during & after workouts:

Your brain relies on blood sugar to work properly, so drink your sports drink or combine food

with water during these longer workouts and during the marathon. Foods that are used can be

sports bars, energy gels and bloks, honey, raisins, nuts, dried fruit, gummy bears, pretzels, etc.

You can prevent or delay fatigue by eating and hydrating properly. Don’t forget to count the

calories in sports drinks when calculating your total daily intake. You should begin fueling 60-90

minutes into your run or walk.

You will need 200-300 calories/hour during the event. Most marathoners under consume

calories during their event, causing them to “hit the wall”. Remember to count the sports drink

calories.

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Have a plan for race day. If you will take 3 hours to finish the event you will need to take in 600

calories minimum during the race. This will include calories from sports drink as well as gels,

energy bars or food. You will probably need to start eating sooner during the event then

trainings as the wait time from breakfast) or last meal) until your event is likely to be longer. If

you plan ahead you will know when to eat and won’t have to worry about this come event day.

Plan:

Let say you are a:

6 minute miler you will need to eat 60 minutes into the race, which for you will be mile 10, you

should then eat again 2 hours into the race which would be mile 20.

8 minute miler you will need to eat 60 minute which is mile 7.5 and then at mile 15 and mile

22.5

10 minute miler 60 minutes=mile 6; 2 hours=mile 12; 3 hours =mile 18 and 4 hours=mile 24

12 minute miler 60minutes=mile 5; 2 hours=mile10; 3 hours=mile 15; 4 hours=mile 20 and 5

hours= mile 25 (though mile 24 would give it more of a chance to help you)

15 minute miler, 60 minutes= mile 4; 2 hours=mile 8; 3hours= mile12; 4 hours=mile 16; 5

hours= mile 20; 6 hours= mile 24

Do the math a make a plan. Remember to time your eating to the water station nearest the

mile marker where you will eat. Gels need to be taken with a full glass of water not sports

drink, to be most effective.

Refueling after a workout should be done as soon as you can tolerate food. Liquids should be

taken immediately, try to drink them slowly to prevent getting nauseated. Again sports drinks

work well for refueling as they have calories, carbohydrates and sodium. So does soda pop!

Great post exercise foods include chocolate milk, fruit and yogurt smoothies and fruit yogurt.

Notes:

Make your workouts practice runs or walks for the event. Figure out what foods and drinks work

for you. Keep track of what you eat and how you felt during and after your workout. Stick to what

works best for you. We are all different and our bodies will react differently. As the workouts are

to train your muscles to go the distance, they also train your intestinal system to tolerate

exercise and food intake.

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Carb/protein ratio, Nancy recommended a 2/3-3/4 carbohydrate to 1/3-1/4 protein ration,

meaning 2/3’s of your plate should be carbs and 1/3 protein.

What is Crab loading? Carb loading is done a few days to a week prior to the event. As you

taper off your exercise you increase the amount of carbs in your diet. This will refuel your muscle

glycogen stores. Too many carbohydrates can lead to constipation so carb loading is notrequired for the entire training season. It is the taper more then the food you eat that leads to

carb loading by the body.

For more individual help with nutrition contact sports nutritionists in your area at

www.scandpg.org, or Nancy Clark at www.nancyclarkrd.com

Resources:

Book: Food Guide for Marathoners and Sports Nutrition Guidebook by Nancy Clark, MS, RD

Web Sites: www.eatright.org  

www.fitday.com

www.nancyclarkrd.com  

www.scandpg.org