Nutrition for Runners!

Naomi McBride, Registered Holistic Nutritionist, RHN

naomi@iovw.ca,

Performance Nutrition for Marathon Runners

A. Energy Requirements are 20 times greater than at rest.

Concept 1: Diet-----Food Ingested------Nutrition-----breaks down into 6 nutrients

1. Carbohydrates (CHO’s) 2. Proteins 3. Fats 4. Vitamins 5. Minerals 6. Water

Concept 2: Total Calorie intake based on a Healthy Diet is 50-60% CHO’s; 20- 30% Fats; 15-20% Protein.

B. Not all CHO’s are created equal; I break them into 2 categories, fibrous and non-fibrous.

C. On a daily basis how many CHO’s does a Marathon Runner require?

Concept 3:

Training	Daily CHO req		Bodyweight ( kg)	Recommended Needs CHO (g)
2hours of moderate intensity or 3-4 hours or slow long distance	7-8g per kg Bodyweight i.e.: 8g	x	60	480g

Performance Carbohydrates: examples

Breakfast	Lunch	Dinner	Pre work-out	Post work-out
Steel-cut oats	Sprouted grain chicken wrap	Yams	Sliced apple	Trail mix
Rolled Oats(porridge)	Long grain brown rice	Baked Potatoes	Sliced pears	Almond butter sprouted grain bagel
10 grain pancakes	Rice pasta	Quinoia	Sliced pineapple	Pomegranate smoothie

A complete meal must be ingested within 1.5 hours after the post workout snack to encourage recovery. Hydration is the key essential to muscle recovery and must be immediate after a training run, ie water, young coconut water, diluted pom juice and water, premade green smoothie, etc.

A complete meal contains all the essential macro nutrients, carbohydrates, protein and good source of fats.

Fats are 20-30% of the diet; MCT’s are best for performance and provide long term energy. Examples of different types of fat are:

Coconut oil & products	Nut Butters	Small amount of real butter	Fatty fish & eggs	Sprouts (plant based oils)	Nuts & Seeds
Hemp hearts, Hemp oils	Fish oils Krill & cod liver	Olive oil	Ghee	Omega 3 s	Udo’s choice

There is 3 primary functions of fats; ready energy source, necessary for absorption of vitamins A,D,E and K, which improves Ca absorption into the body necessary for your bones, and as well protection to the body.

D. Proteins are 15-20 % of your diet—the building blocks

Break fast	Lunch	Dinner	Pre-workout	Post-workout
eggs	Chicken	Legumes	Sliced Fruit with nut butter spread	Whole food smoothies
Quinoa breakfast	Wild canned Salmon or tuna	Fish	Nut butters	Whey or Hemp protein smoothies With Maca
yogurt	Sardines	Turkey	Nut & seed bars	Almond butter sprouted grain sandwich
Whole food smoothies	Sprouts & seeds	Wild game meats	Vega product	Beef jerky

Reducing calories while training for a ½ or full Marathon is decreasing your overall performance, ensure you receive the right amount of fuel for your training and see your times improve.

Naomi McBride, RHN.

Inside Out Vitality Within

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