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What should a cross country runner eat in a day?
What should a cross country runner eat in a day?
(Your body weight) grams of protein.
2x(Your body weight) grams of carbs.
At least 3 servings of vegetables.
At least 2 servings of fruit.
1-2 servings of dairy.
80-100 ounces of water
450-900 mg of electrolytes
What foods are good to eat?
What foods are good to eat?
Think real food.
Think real food.
Mainly lean meats: chicken, fish, turkey, eggs, yogurt, lean beef, etc.
Whole grains: pasta, rice, fruit, sweet potatoes, potatoes, , carrots, etc.
broccoli, brussels sprouts, cucumber, celery, radish, cabbage, lettuce, spinach, kale, onions, garlic, peppers, peas, squash, zucchini etc.
apple, cherry, banana, plum, pear, blueberries, strawberries, raspberries, peach, oranges, mandarins, grapefruit, avocado, etc.
milk, yogurt, etc.
Drink water steadily throughout the day.
Try not to eat only sodium. Include potassium, magnesium, & calcium.
*I am not a dietician or a nutritionist. I am merely sharing this as advice from a coach.
*I am not a dietician or a nutritionist. I am merely sharing this as advice from a coach.
Can I eat other foods?
Can I eat other foods?
Sure, typically, if athletes focus on prioritizing those 7 parts of their diet, a student is not going to eat too much of other foods. So can you drink a Dr. Pepper? Sure, within reason. Can I eat ice cream? Sure, but not the night before a race. Can I eat dessert? Yes, but this should not be your main source of carbs.
What should I eat the day before a race?
What should I eat the day before a race?
similar diet but a couple differences:
Avoid heavy foods: limit fat & avoid larger meals.
Increase carbs slightly, about 30-50 grams (no need to carb load).
Eat low fiber.
Eat foods that are familiar to you, so you digest foods regularly.
What should I eat the day of a morning race?
What should I eat the day of a morning race?
About an hour before the race, eat something light & about 30-50 grams of carbs.
Drink water.
Avoid dairy, fat, & fiber before a race.
Suggestions: bananas, toast, bagels, honey, peanut butter, oatmeal, dry cereal, pop-tart, applesauce
What should I eat during the day of an evening race?
What should I eat during the day of an evening race?
Breakfast should be normal (treated like the day before a race).
Lunch should be light. Avoid fats & fiber. Think good carbs and lean protein.
If you are hungry between lunch and race time, eat a large snack (like the breakfast the day of a morning 5k) 3 hours before the race.
If you are still hungry, 30-60 minutes before the race eat a light, simple carb.
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