SRLA at Banning

Nutrition
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Nutrition Information

Running and Nutrition

 

What to eat                When to eat                                       How much to eat       Why you eat it                                              

 

Bananas                     Breakfast (or before a big run)       1 or more a day         Prevents cramping, Bone Strength,

Energy, #1 Runner Food

 

Berries                        Whenever (blend it!)                                   As much as you want              Burn fat, keep you healthy

 

Green Veggies            Dinner            (blend in the morning)       5 servings                  Keep you healthy, burn fat, hydrate, bones      

                                                                                                                                                      strong, hair and skin

                       

Watermelon               Whenever                                          1 serving                    Overall health

 

Oranges                      Whenever                                          As much as you want               Muscle healing, prevent fatigue  

 

Tomato/Salsa                        After dinner                                       1 serving                    Cancer prevention, lose weight, heart

 

Chocolate Milk           After a run                                         1 glass a day              Repairs muscles after workout

 

Oatmeal/Cheerios     Breakfast                                            1 serving                    Prevent disease, lose weight, filling

 

Nuts                            Snack                                                  2 servings                  Protein to repair muscle, fiber

 

Meat/Fish/Chicken   AFTER a run                                      1 serving                    Protein to repair muscles

 

Rice/Pasta/Bread     Before a big run                                Depends                     Carbs for Energy to run

 

Dark Chocolate          Snack                                                  1 serving                    Heart, Brain, overall health

 

Yogurt                                    Snack                                                  1 serving                    Immunity, overall health

 

 

What to avoid

 

Meat before a big run (it will not digest in time for the run and you will feel it)

 

French Fries/Onion Rings (NO FRIED FOODS!!! Bad for everything)

 

Too much cheese

 

Doritos (all chips unless baked are pretty bad for you)

 

Cheetos

 

Donuts

 

Buttered Popcorn at the theater, cooked in oil (air pop is good, but the taste is plain)

 

Soda and Monster Drinks

 

 

Consider

Buying microwave Popcorn (or any other product). Compare the different types and go for the one with less fat or less sodium.

 

List the foods you like that are not on the list and look them up to see if they are healthy or not before you eat them.

 

Design a diet based on what’s good for you and what you like.

 

Don’t overeat (you will feel bloated)

 

Don’t under eat (you will collapse during a run)

 

Go online and search for the amount of calories you should eat per day. See Mr. Mendoza for help after practice.