BODY FUELING

PROPERLY FUELING YOUR MACHINE

First and foremost: this is not a diet! As an athlete, you need to adopt a lifestyle that includes proper nutrition. You must learn to think of your body as a machine that must be fueled properly to work at peak efficiency. Just as your car requires a certain type of gasoline to perform at its best, so does your body. Let's talk about two types of nutrition: healthy day-to-day eating and fueling before, during, and after a long workout.

PART 1: HEALTHY DAY-TO-DAY EATING

Your grandmother knew a lot about what you should eat. See if Grandma ever said these things to you:

1. Eat your vegetables! Vegetables are filling but aren't fattening. Take it easy on the corn and carrots (they have lots of sugar in them).

2. Bread, rice, potatoes, and pasta (BRPP…) are side dishes! Keep serving sizes about the size of your open palm. Cutting back on these four items will do the most to help you lean down.

3. Drink your water! A gallon a day. Drink 6-8 eight-ounce glasses per day. Drink more when you exercise and even more if it’s hot outside.

4. Eat your salad! You can't eat too much (green) salad (not potato or macaroni salad). Opt for lite dressings or (my favorite) rice vinegar as a dressing substitute.

5. Eat your meat! Lean cuts are better (chicken or lean beef). Again, use your open palm to figure a good serving size, at least 2 servings a day when training.

6. If you want a snack, have some fruit! Fruits are complex carbs, which turn into sugars at a slower rate than simple carbs (like those found in candy or other sweets). This keeps sugar “highs and lows” to a minimum. Citrus & bananas are best; avoid grapes (a.k.a. “sugar bombs”).

7. Breakfast is the most important meal of the day! You want to eat a light meal early. This kicks your metabolism into gear (so you start burning calories), and keeps you from building up a big hunger for lunch. Some good options are oatmeal, high-fiber muffins (Zen Bakery bran muffins at Trader Joe's are great!), a piece of fruit, or even a piece of toast with some jam.

10 Fast Food Tips

For those who are time challenged, here are 10 quick ways to cut your fast food calories:

1. Not all fast food joints are equal: (top choice: Koo Koo Roo’s skinless chicken + vegetables or ¼ lb. turkey dinner).

2. If you need a burger, take off the top half of the bun.

3. Subway is OK; but even better, most sandwiches are available as salads.

4. Get a side salad instead of french fries.

5. Choose chicken breast sandwiches instead of burgers or breaded chicken.

6. Hold the cheese/mayonnaise/sour cream.

7. Most sodas are empty calories…choose water, iced tea, or diet soda instead.

8. If you have pizza, press a napkin onto the surface before eating it to remove the excess oil.

9. Hard candy can kill those sweet tooth urges…better to keep it around then cookies or ice cream.

10. If you stop at Taco Bell or Del Taco, don’t order anything with a fried shell; they are extremely high in calories. Go for a bean burrito with no cheese (lots of onions & hot sauce!) or chicken soft tacos.

Snacks to Find and Have Around

Here are some healthy foods to keep around the house:

· Zen Bakery Muffins (Trader Joe's, Whole Foods), Bags of veggies (cauliflower, broccoli, zucchini, and carrots), pickles, beef jerky, nuts, spray oil & spray butter for cooking, fresh salsa (great on potatoes instead of sour cream), fresh or sliced turkey, non-fat frozen yogurt, sherbet (better than ice cream), beans (naturally low-fat), bean soups (look for “non-fat” or “low-fat” brands). It's your choice! You can have a tiny bit of fat or a BIG pile of non-fat.

PART 2: BEFORE, DURING, AND AFTER YOUR LONG RUN or WALK

For shorter workouts, specific prep is not generally necessary (although it’s always a good idea to bring your water bottle). On Sundays, however, a little extra prep can help a lot! On the night before, try to eat early if possible (12 hours before, if possible). As we increase our distance, experiment with the types and amount of food you eat before and during a workout, especially if you have stomach problems.

Before the Long Workout

If you can, avoid coffee before a workout. It’s a diuretic, and you don’t want to make

· 8 oz. of water 30 minutes before the long workout.

· Electrolyte drink (Gatorade, Cytomax, and Ultima) can be used instead of water.

· Eat a little. One of the following are good: 1/2 plain bagel, 1 piece of toast with a spoon of preserves, 1/2 a PowerBar, 1/2 a banana (a great source of potassium, which keeps you from cramping up), or a small amount of oatmeal (good complex carb energy food)

During the Long Workout

Two pieces of advice: carry a bottle and carry a waist pack.

· Drink: at 70°, you should take finish one 20oz. bottle of fluid for every hour.

· Electrolytes: drinks like those mentioned above are fine for cool days, but they do not contain sufficient electrolytes to replace what you lose when sweating heavily. On warmer days, you may need to take salt, too—one restaurant packet per hour on hot days.

· If your fingers swell, it means you’re low on potassium (which transports water from inside your cells to the bloodstream). More bananas, raisins, or avocadoes.

· Eat a little: energy bars or gels are primarily sugars and give you a quick energy boost. They do not contain electrolytes.

After the Long Workout

If you need that carbohydrate fix, the best time to eat your pancakes is within 90 minutes of the end of your workout, when research says that muscles absorb carbs most effectively. Taking some carbs after a long workout can speed your recovery.

· If you come back and you’re salt-encrusted, it doesn’t necessarily mean you haven’t drunk enough; some people sweat more than others.

· Drink plenty of water.

· You might try a workout recovery drink. You can check at your local GNC for their recommendation. UltraFuel (with water) is a good recovery drink, as is ProOptibol (better with low-fat or non-fat milk).

· Eat a little more. The other half of your bagel or power bar, or a banana or orange.