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, sautĂ©ed 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.