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Nutrition Basics F or T he Distance Runner

Presented to you by: Haley Lydstone, KSC D ietetic Intern, 2013. Balanced meals make a difference! Carbohydrates : Our body’s main source of fuel Consume whole grains, fruits, and low fat dairy Fats : Are used with carbs for long-term energy

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Nutrition Basics F or T he Distance Runner

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  1. Presented to you by: Haley Lydstone, KSC Dietetic Intern, 2013 • Balanced meals make a difference! • Carbohydrates: Our body’s main source of fuel • Consume whole grains, fruits, and low fat dairy • Fats: Are used with carbs for long-term energy • Choose unsaturated fats such as olive oil and avocados • Proteins: Make sure your body gets enough protein! • Choose lean meats & poultry, nuts & seeds and peanut butter • Don’t forget about your pre and post race snacks: • Avoid irritating foods • Drink plenty of water/sports drinks • Choose whole grain breads/crackers/cereals • Examples: whole-wheat bread with peanut butter & banana, oatmeal, cereal & pasta • Don’t try a new food the night before or day of a big race! Nutrition Basics For The Distance Runner References: fscn.cfans.umn.edu, revolutionx.com.au, erinpalinski.tappmd.com

  2. Nutrition Basics For The Distance Runner Homemade Granola Bars, An Energy Boosting Snack! Ingredients: • 1/2 cup peanut butter • 1/3 cup honey • 1 egg • 2 TB canola oil • 1 tsp. vanilla extract • 3.5 cups oats • 1/4 cup brown sugar • 1/2 tsp. salt • 1/3 cup dark chocolate chips • 1/3 cup raisins Directions: • Preheat oven to 350 • Spray 13x9 pan with cooking spray • Mix wet & dry ingredients separately • Slowly add wet ingredients to dry, while stirring • Press ingredients down flat onto pan • Cook for 12-15 minutes; until edges brown • Let sit/place in refrigerator to cool • Slice into desired portions References: www.mykitchenaddiction.com, recipe modified from www.mnn.com

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