More nutrition info

This is from an e-mail I recieved via the Indy Mini e-training program. More good nutrition info...

This week’s e-Training tip from Jenny Hadfield, your Mini-Marathon Online Coach

What to Eat for Training and Racing The key to diet while training is to think of food as fuel. You want to fuel up with wholesome and balanced foods. Lean proteins like fish, poultry and lean meats, veggies and fruits.

Keep your meals balanced to include complex carbohydrates like whole grains, veggies and fruits as well as protein and a little fat. The meals will stay with you longer and reduce the risk of carbohydrate cravings.

Research suggests a diet high in rich complex carbohydrates 60-65%, 15% lean proteins and 20% fat for your total calories. Extremely low carbohydrate diets are risky for athletes training regularly as they don’t provide the quick burning fuel to maintain performance and recovery day to day.

Eat three main meals and 2-3 snacks per day. This will keep your blood sugar elevated and again reduce the risk of blood sugar lows.

If your goals include losing weight watch portion sizes but stick with a diet rich in the foods listed above. In most cases, people lose weight with increased activity and normal portion sizes. Cut out sugary sweets and processed foods. That alone, will make a tremendous difference.
Drink water regularly but avoid over consuming. Drink until your urine runs like lemonade or pale yellow in color. Incorporate fluids into your training sessions, 6-8 ounces every 15-20 minutes. Practice drinking Gatorade Endurance in your long training sessions. Drink every 15-20 minutes 6-8 ounces or one cup.

Practice your pre-race meal now in training on your long sessions. Figure out what works well for you. Consume 200-300 calories 2-3 hours prior to the race start. Drink 8-12 ounces of fluid as soon as you rise. Consume a meal that is high in carbohydrates and low in protein, fat and fiber. It will be more readily absorbed in to your system!

During race week stick with foods that are familiar. Avoid special diets, new cuisines or spicy food that may upset your digestive system. Slightly increase your carbohydrate intake 2 days prior to the race with quality carbohydrates... whole grains, fruits and veggies. Stick with your normal hydration habits and avoid drinking too much water in the days before the race. Over doing it can dilute your electrolytes and cause cramping on race day. arbohydrate depletion is not a healthy way to go and not a lot of fun. Your best bet is to rest up, cut your activity and allow your body to naturally refuel.