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.
