Nutrition

Why is what I eat important?

Nutrition directly impacts your energy level throughout your practices and races. Proper nutrition will help with your recovery and injury prevention. ** Below are some suggestions.  Please personalize your choices based on your dietary restrictions i.e. gluten free, nut free, dairy free **

Carbohydrates:  (should be 45-60% of your meal)

-fruit

-vegetables

-Whole grains (ex:  rice, pasta, quinoa, oatmeal, bread)

Proteins:  ( should be 30% of your meal)

-Lean meats such as chicken breasts and fish

-lentils, beans and legumes

-eggs

Healthy Fats:  (should be 25-35% of your meal)

-eggs, tofu, yogurt

-avocado

-olive oil

-nuts (almonds, walnuts, pecans)

-seeds (flaxseeds, chia seeds)

-Dark Chocolate (in moderation)

Saturated Fats: ( should not exceed more than 10% of your total fats)

-fast food , cakes, candy, cheese

Micronutrients help with oxygen delivery, muscle contraction and bone health

Calcium: yogurt, cheese, tofu, edamame, almonds.

Vitamin D : eggs, tuna, salmon, cereal fortified with vitamin D, milks fortified with vitamin D.

Iron : Poultry, other lean meats, legumes (peas and beans), dark leafy greens (kale, spinach) dried fruit and raisin, fortified breads and cereals.

Vitamin C: citrus, bell peppers, berries.

When should you be eating?

-2-3 hours before your run, this means that Lunch is very important for having a good practice!

-You should be having a good source of Carbs paired with protein.

-If it’s been longer than 3 hours since your last big meal opt for a small carbohydrate rich snack about 30 min before your run. (examples: banana with nut /seed butter, apple sauce, cracker, pretzels, cereal, white bread with nut/seed butter)

What should you eat after your run?

Within the first hour after you finish your run you should have a shake or light meal to help replenish glycogen stores and support your recovery with a 3:1 Carbs-to-Protein ration.

Examples: nut/seed butter and apples/banana, eggs and toast. Sandwich with deli meat, protein shake, pasta with meat or plant-based protein sauce.

See post run energy bars and drinks on next page.

Don’t forget to also drink water!

Energy Bars for post Workouts

Kind Energy Bars

⭐ Runner’s World “Best Post-Workout” pick. Offers ~32g carbs / 10g protein. 

Clif Builder’s Protein

Popular with endurance athletes. ~20g protein & 29g carbs. 

GoMacro Bars

Whole-food ingredients, ~11g protein and 36g carbs—meets 3:1 recovery ratio. 

Picky Bars

Designed with performance in mind. Combines fast carbs with plant-based protein. 

RXBAR (whole-food style)

Made from egg whites, nuts, dates. ~12g protein, clean ingredients. 

Quest Protein Bar

~20g protein, low sugar, high fiber—very filling. 

Gatorade Whey Protein Recover Bars

~20g protein, 42g carbs—used by pro athletes. 

Energy Replacement Drinks

<60 min easy run → Water + regular meal afterward is usually enough.

Product: Water, Juice

60–90 min moderate run → Electrolyte drink or chocolate milk works well.

Product: Gatorade, Chocolate Milk, Liquid I.V., Apple Juice

90+ min long run / hard workout → Recovery drink with 3:1 carb:protein ratio.

Product: Chocolate Milk, Gatorade Recover Protein Shake

Hot conditions / high sweat  → Prioritize sodium + fluids

Product: Gatorade Endurance Formula, Liquid I.V.