References

Nutrition for the Long Haul

A guide for female long-distance runners

Dont forget pre- and postrunning snacks!

A pre-running meal should be carbohydrate-rich. Try to reduce fiber, fat intake and volume of the last meal to reduce stomach upset when . running. It should be consumed 2-4 hours before exercise because that is how long it takes food to leave your stomach. However, if you do not experience stomach issues because you eat less than 2 hours before running then stick with your routine. A post-running snack should be consumed within 30 minutes until stores are refilled and be similar to your pre-running snack/meal. If exercise lasts more than 60-90 minutes you need to consume carbohydrate and fluid. Sports drinks work well and so do PowerBars or Gus (consumed with water).

Burke L, Maughan R. Nutrition and Athlete Health. http://www.iaaf.org. 2011. Accessed November 20, 2012. Choose MyPlate.gov. Food groups. http://www.choosemyplate.gov/foodgroups/. Accessed November 20, 2012. Edwards J. Revision of the Food Guide Pyramid for Endurance Athletes Based on Carbohydrate Counting. ADA. 1999;99(9). Accessed November 20, 2012. Rodriguez N, DiMarco N, Langley S. Position of American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. 2009;109(3).Accessed November 20, 2012. USDA. The food guide pyramid. USDA: Center for Nutrition Policy and Promotion. http://www.cnpp.usda.gov/FGP.htm. Updated 2012. Accessed November 20, 2012. Wardle K, Toner E, Costa R. The Nutritional Demands of Ultra-Endurance Running. 2012: p. 1-6. Accessed November 20, 2012.

Sonja Mydels
#56 Nutrition Education Program Tool All of the photos are property of Sonja Mydels mydel001@umn.edu

What should you be eating?

Specifically, as long-distance runners you need more carbohydrate foods. While you are running you are predominantly using carbohydrate stores for energy. Also, an increase in protein use occurs. This is why you need to increase your protein intake too! Good sources of carbohydrate are grains and fruits, but you can get carbohydrates from meat substitutes (ie: beans) and dairy.

Grains:
You should consume on the upper end of 6-11 servings, with at least half of your servings coming from whole grains. Whole grains: oatmeal, whole wheat bread and pasta, brown rice, popcorn. Refined grains: white bread and pasta, corn tortillas. 1 serving of grain is 1 medium slice of bread, 1cup breakfast cereal, or cup rice or pasta.

Refilling your stores while training is very important; if you do not you have an increased risk of injury, illness, fatigue, and a prolonged recovery process.

1 cup 1% or skim milk 1 cup nonfat yogurt 1/3 cup shredded cheese 1 cup calcium-fortified soymilk

Fruit:
You should consume at least 2 if not up to 4 servings of fruit each day. Examples of servings of fruit are: 1 small apple 1 large banana 8 large strawberries 1 cup 100% fruit juice 1 cup mixed fruit

Meat and Meat Substitute:

You should consume 7-8.5 ounce equivalents (about 3-5 servings). Learn meats and seafood should make up most of this food group in your diet. Servings (not ounce equivalent) of a good meat/meat substitute choices are: 1 small chicken breast (skin removed) size of a deck of cards cup of beans 1 can of tuna

Vegetables:
You should consume at least 2 if not up to 5 servings of vegetables each day. Examples of servings of vegetables are: 1 cup chopped broccoli, raw 2 cups chopped leafy greens, raw 1 large tomato 1 large ear of corn
*These are just guidelines. You should fine-tune what you eat based on your total calorie intake and feedback from training performances.

Dairy:
You should consume at least 3-cup equivalents each day. Low-fat dairy options are best!