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Running Room 10K Clinic Nutrition Presentation |
Daily Eating Following the guidelines set out in Canada's Food Guide is a great place to start when establishing your base nutrition to support physical activity. Most people do not get enough vegetables and fruits in their diet. Understanding portion size is key when trying to lose weight or maintain a healthy weight. "The Healthy Plate"= 1/2 vegetables, 1/4 starch or whole grain, 1/4 meat and alternative Nutrition and Exercise Drink between 400 to 800 mL of fluid per hour. (Needs are individual. Exercise intensity and climate will influence your fluid needs.) Carbohydrates are the body's main source of fuel during exercise. Good sources of carbohydrates include fruit, whole grains, starchy vegetables, legumes, milk and yogurt. Nutrition for Running Events (10 km or less) 2 to 4 hours prior - eat a meal or snack that is high in carbohydrates (e.g. fruit, juice, grains, milk, yogurt) *Protein, fat and fibre slow down digestion, therefore consume in smaller amounts, especially if you have a sensitive stomach. 3-4 hours before - drink about 300 to 500 mL of fluid 1-2 hours before - drink another 150 to 350 mL of fluid After the event enjoy foods and fluids that are good sources of carbohydrates as outlined above. Resources Canada's Food Guide for your daily (baseline) eating habits. Portion size guide (Web MD resource) Sport Hydration by Dietitians of Canada PEN "Mindless Eating" by Dr. Brian Wansink discusses strategies to make you aware of your eating environment and how it is influencing your food choices. Any questions or comments are welcome and can be forwarded to kimyoung.RD@gmail.com. |