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5K Nutrition

5K Nutrition. Bobbi Horner LRD, CPT. Today’s Topics. Hydration and Electrolytes When to eat what Protein requirements Supplements. Replenish Don ’ t Replace. Your body cannot replace fluids and nutrients at the same rate it depletes them. 

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5K Nutrition

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  1. 5K Nutrition Bobbi Horner LRD, CPT

  2. Today’s Topics • Hydration and Electrolytes • When to eat what • Protein requirements • Supplements

  3. Replenish Don’t Replace • Your body cannot replace fluids and nutrients at the same rate it depletes them.  • There is no need to replace sugar or electrolytes during short bouts of exercise.

  4. WATER!!!!

  5. Hydration • Most athletes, under most conditions, need 20-25 ounces/hour - roughly the equivalent of a standard size small or large water bottle. • Lighter athletes and/or athletes exercising in cool weather conditions may only require an intake of 16-18 ounces/hour. • Larger athletes and/or athletes exercising under very hot and humid conditions may consider intake of 28-30 ounces/hour.

  6. Electrolytes • Sodium • Potassium • Magnesium • Calcium • What are electrolytes? • Minerals the body uses to conduct electricity through the nervous system and to help muscles contract and relax. • Your daily dietary sodium intake, fitness level, acclimatization, and the environmental conditions (heat, humidity, etc.) all affect the amount of electrolytes you will need to replenish during/after exercise. • No more than 100-600 milligrams of sodium chloride/hour. • 1tsp of salt = 2,325 mg sodium

  7. Just Electrolytes • Coconut Water • NUUN • Scratch Labs • UCAN Hydrate • Hammer Endurolyte • Vega Sport

  8. Lily Nichols Electrolyte Replacement • 1qt coconut water • ¼ tsp sea salt • ½ cup juice (pineapple, orange, cherry, apple) • Juice of 1 lemon • 10 drops trace mineral concentrate (ConcenTrace) • Mix all ingredients in a large pitcher, store in refrigerator • Real Food For Pregnancy – Lily Nichols

  9. Pre Workout • Choose easily digested foods. Avoid high fiber bars, high fat foods, simple sugar, and acidic foods. • Finish a full meal 3 hours before exercise. • Smoothie: 1 cup unsweetened coconut milk/almond milk + ½ - 1 cup fruit + Protein powder • ½ - 1 cup cooked oatmeal + 1-2Tbs PB + 10-15g Protein powder • ½ - 1 Sandwich • ½-1 Protein bar or 2-3 Protein Snack Balls

  10. Homemade Protein Snack Balls • 1 cup Peanut/Almond/Cashew/Sunflower Seed Butter • 3 Tbs melted coconut oil • 2Tbs Honey or maple Syrup • 1-2+ cup protein powder • 2-3+ cup oatmeal • Combine coconut oil and Nut butter and honey • Stir in oats and protein powder • Roll into balls, and then roll in your choice of coating: Cocoa Powder, Almond Meal, Coconut Flour, Finely shredded coconut • Store in Fridge or Freezer

  11. Protein Needs • 150# Athlete • Divide by 2.2 • = 68kg • Multiply by 1.2-2.0 • = 81g – 136g protein/day • OR… • Moderate training – .45 grams per pound = 67g • Heavy training – .5-.75 grams per pound = 75 - 113g • Super training – .8-.9 grams per pound = 120 - 135g

  12. Protein Content • ½ cup black beans = 7g (only 50% absorbed) • 2 eggs = 14g • ¾ cup Plain Greek Yogurt = 17g • 1 serving whey protein powder = 20g • 3 oz canned tuna = 25g • 3.5 oz cooked chicken breast = 31g

  13. Protein Powder • BiPro - Whey Protein • BiPro Water • Dynamic Paleo Protein Powder – Hydro Beef • Bone broth Protein Powder • Jay Robb – Whey or Egg White • Vega, Olli, Amazing Grass – Plant Based

  14. Post Workout-After Longer Runs • Consider eating 30 grams of complex carbohydrates and 10-20 grams of protein. • Hammer Nutrition Recoverite • BiPro Water + Dried Mango • Glass of Milk + Banana • Turkey Sandwich (2-3oz turkey) • Low Fat Cottage Cheese + Peaches • Chicken + ½ - 1 Sweet Potato + Side Salad • Ground Beef + ½ cup Rice + green veggies

  15. Stock your Kitchen

  16. Supplement Considerations

  17. Joints • Supporting your Cartilage • Cartilage is composed of collagen fibers that impart tensile strength, and proteoglycan molecules (especially chondroitin) that serve as a cushion for joint impact. Lifestyle factors and age can both contribute to a breakdown of healthy cartilage and lead to discomfort, which can lead to nutrient and fluid deprivation of the affected cartilage. • Chondro-Flx 3/day • Collagen- 1 scoop/day

  18. Magnesium!!! • Deficiency: Insomnia, High Blood Pressure, High Cholesterol, High Blood Sugar, Anxiety/Depression, ADHD, Muscle Cramps (Charlie Horses), Eye Twitch, Chocolate Cravings. • Foods: Beef, Salmon, Leafy Greens, Nuts/Seeds, Avocados, Black Beans • Supplement with 300-400mg

  19. Take a ways • Hydration is key. • Need adequate protein for recovery • Build your meals around a protein source • No need to use electrolyte replacements/gels on shorter runs lasting an hour or less • Supplements may be necessary to help support our bodies when food is not enough • Food fuels you so make sure you make it a priority

  20. Questions?

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