XC Nutrition
Instructor: Coach Sal Gonzales
WHEN TO EAT to allow time for digestion
1 hour prior to exercise SMALL SNACK
2 hours prior to exercise LIGHT MEAL
3 hours prior to exercise REGULAR SIZED MEAL
4+ HOURS prior to exercise HEAVY MEAL
THE NIGHT BEFORE AN EVENT
Start fueling the night before a race with:
High carb foods: whole grain bread, pasta, rice, cereal
Protein foods (PB, lean meats, eggs, yogurt, low-fat dairy
Water for hydration and digestion
Sample Dinner Ideas:
Pasta with grilled/broiled chicken breast and marinara, salad
Salmon and sweet potatoes, sautéed zucchini (half a cup) or salad
Baked potato with fresh vegetables, (use cottage cheese and salsa for topping)
Rice and grilled/broiled chicken, peas (half a cup) or salad
Stir fried vegetables, 4oz lean meat, rice or noodles, bread
PRE-RACE FOODS
2-4 hours before racing eat a decent meal
30 minutes out eat a small nutritious snack
Eat easily digestible foods
Choose unprocessed foods
Low fiber cereal & milk; yogurt, dried fruit, fresh fruit, rice, noodles, pasta w/low-fat sauce, chicken with pasta, bagel, banana, cream of wheat or rice, baked potato w/steamed broccoli, bread or toast w/honey or jam, pancakes w/s
yrup, non-dairy fruit smoothie, cereal bar, sports bar, boiled or scrambled eggs, toast.
POST-RACE REFUELING
The most important time to eat is within 30 minutes after running
It restores energy and repairs muscle
Waiting longer than 2 hours can slow recovery
Protein as well as carbohydrates are important for tissue repair and glycogen replacement
Blueberries, strawberries and carrots help with muscle soreness
Sports drink - 16 oz. or more, bread--add honey, jam, cream cheese, cereal w/skim milk and fruit, yogurt w/fruit or nuts, chocolate milk, turkey sandwich, PB&J sandwich, fruit smoothie, fruit, crackers, granola
Best Food For Runners
Almonds
Salmon
Eggs
Sweet potatoes
Oranges
Beans
Mixed salad greens
Whole grain cereal
Whole grain bread and pasta
Dark Chocolate
Low-fat yogurt
Bananas
Peanut butter
Carrots
Berries
Lean beef
Breakfast Ideas
2-4 hours before race
Oatmeal (1 cup), 1 slice of toast with honey, a banana and small orange juice
Bananas on a low fat waffle or pancake with syrup, small juice
2 eggs (scrambled or in omelette) with tomatoes and mushrooms, 2 slices toast, small juice (6oz)
Fruit smoothie (bananas, strawberries, low fat yogurt, honey)
French toast with syrup and a glass of juice
Lunch Ideas
2-4 hours before race
Turkey on white bread sandwich, grapes, sports drink
Pasta with light tomato sauce, fruit
Bread and honey, low fat yogurt, grapefruit
Peanut butter and jelly sandwich, skim milk
One white flour bagel with either peanut butter or light cream cheese and and honey
Good Snack Choices
Stay away from the candy and processed foods
Pack your own lunch and snacks
Pretzels, nuts, fig bars, peanut butter & bagel, power bars, granola bars, carrots, graham crackers, pudding cup, wheat crackers, oranges, grapes, PB & honey on tortilla, bananas, dry cereal with raisins or peanuts
DISCLAIMER: THE MATERIAL PRESENTED IN THIS WEBSITE IS FOR GENERAL HEALTH EDUCATIONAL PURPOSES ONLY. IT IS NOT INTENDED TO TAKE THE PLACE OF A PHYSICIAN, NUTRITIONIST, COACH OR TRAINER OR BE A SUBSTITUTE FOR MEDICAL ADVICE, DIAGNOSIS OR TREATMENT. ALL MEDICAL QUESTIONS SHOULD BE DIRECTED TO YOUR OWN HEALTH CARE PROVIDER.