Food is the fuel that you need to run better, faster, longer.

2. Food is the fuel that you need to run better, faster, longer.

3. What you eat and when you eat are equally important for a distance runner.

4. There are three energy systems in the body:

5. Phosaphagen – which is good for quick short spurts of activity – like sprints and comes from beef, poultry and fish.

6. Anaerobic - This system is very efficient and quickly produces energy for the body to use when energy needs increase rapidly, such as when an athlete goes from standing still to a burst of activity, for example the starting line. • This system works until enough oxygen is available to the body so that the aerobic system can kick in. • This system uses glucose which it gets from carbohydrates: fruit, vegetables, pasta, bread.

7. Aerobic system - comes into play for sports that are of a longer duration. • This system requires oxygen and uses two fuel sources: carbohydrate and fat. • Over time, those who engage in endurance training develop the ability to use fat for energy more efficiently, sparing glucose and extending endurance.

8. All three systems can operate at the same time, but one will dominate depending on the type and duration of the exercise. • Distance running primarily uses the anaerobic and aerobic systems. • The primary sources of fuel for these systems are carbohydrate and fat.

10. Foods aren’t good or bad. It is important to balance your food choices with what your body needs. The three main food sources are carbohydrates, proteins and fats.

11. Carbohydrates 45 to 65 Percent of your calories should come from carbohydrates. They fall into two categories: simple and complex.

13. Protein Protein is necessary for bone health, a healthy immune system and muscle building and maintenance. Young athletes who are still growing have higher protein requirements than athletes who have gone through their growth spurt.

14. Fat (Lipids) • Dietary fat is an important component for heart health, blood pressure regulation, hair and skin health and protection of vital organs. • Most importantly for athletes, fat supplies a concentrated caloric source to provide energy. Foods with fat provide a feeling of fullness. • Athletes should try to eat a diet with more monounsaturated and polyunsaturated fats than saturated or trans fats. • Fat intake should be 20 to 35 percent of total daily caloric intake.

15. Eating Timed for Top Performance

16. The closer the meal is consumed prior to practice or competition, the smaller the meal should be • Some suggestions are Carnation Instant Breakfast, Boost, a smoothie or low-fat chocolate milk or soy products for the lactose intolerant or people with milk allergies

17. Pre-event Eating • Stick with familiar foods • Steer clear of the following foods if you have never eaten them before • Caffeine in large doses, specifically energy drinks • Carbonated beverages • High fiber cereal • Dried beans • Cabbage family vegetables (broccoli, cabbage, cole slaw) • Fatty foods such as pepperoni, salami, hot dogs, sausage and bacon. These foods take too long to empty from the stomach. • Fried food (same problem as fatty foods) • Dried fruits: raisins, apricots and dried plums. In large quantities, they can have a laxative effect, but a small amount may work well. • Juices – they are high in fructose, which is used by the liver as a fuel source and takes too long to convert into available muscle fuel.

18. Post Exercise Eating You want to eat or drink something containing calories within 15 minutes of completing exercise to optimally replete muscle and liver glycogen stores. If you don’t, you will need up to 24 additional hours to recover.

19. Hydrating for Top Performance Every liter of sweat loss results in an eight beat per minute increase in heart rate, so the athlete who does not replace the fluid loss is forcing his heart to work harder earlier increasing the likelihood of early onset fatigue.

20. What Should Athletes Drink? Some beverage choices are better than others, but water and sports drinks are the top two choices. Sports drinks are appropriate during exercise, perhaps even more so than water. A sports drink supplies not only liquid but also fuel and electrolytes, especially sodium.

21. How Much Should Athletes Drink? • Adolescent males (ages 14-18) should drink 11 cups per day • Over 18, males should drink 13 cups and females 9 cups per day

22. Rule 1 Athletes must drink 20 ounces (about 0.6 liters) of fluid one hour before practice or competition. Rule 2 Athletes must drink 14 to 40 ounces of fluid, depending on their sweat rate, per hour of exercise. Sipped fluids take longer to empty from the stomach, so the result is inadequate fluid being consumed. Gulps are preferred over sips. Rule 3 After exercise, athletes must drink 24 ounces of fluid for every pound lost during exercise. Rule 4 Athletes should calculate their sweat rate in order to determine their fluid needs and to avoid excess fluid intake. Athletes should have a water or sports bottle.