WATER: Drink water all day long. If you are hydrated then your urine will be clear.
It takes 16 ounces of WATER to replace every pound lost IN SWEAT during a workout.
Drink water before running, sports drinks AFTER for better recovery.
BEFORE THE RACE OR WORKOUT: Eat or drink a healthy breakfast at least 2 hours before. The stomach needs to be empty at race time. Bagel, fruit, granola bar, smoothie, cereal, oatmeal, toast, waffle
AFTER A RACE OR WORKOUT: Eat as soon after as possible and include carbs and protein: power bar, pb & jelly, pb & banana, turkey sandwich, chocolate milk, spaghetti w/meat sauce, baked potato w/cheese, fruit w/nuts, scrambled eggs w/toast or pancakes, protein smoothie, bagel w/cream cheese
PROTEIN: meats, peanut butter, nuts, dairy products (milk, cheese, yogurt),
CARBOHYDRATES: fruit, whole grains, cereal, pasta, rice, potatoes, bread, vegetables
ELECTROLYTES: Calcium, Potassium, Magnesium, Sodium Chloride(salt)
These are lost through sweat and it is important to replace to prevent cramping and fatigue.
Sources: sports drinks, fruit and vegetables, green leafy vegetables, potatoes, whole grains, salmon, raisins, coconut milk, smoothies
IRON: Very important to transport of oxygen to provide ENERGY. Do NOT drink ice tea with meals as it prevents iron absorption. Vitamin C increases absorption.
Best sources in order: Cereal, beef liver, beef, pork, turkey, tuna, chicken, fish, eggs, prune juice, apricots, dates, raisins, spinach, green peas, broccoli, beans, bread
TOP FOODS FOR ATHLETES: CHOOSE ORGANIC WHENEVER POSSIBLE (better nutrients, less chemicals)
|BROWN RICE||CARROT JUICE||FIG BARS||YOGURT|
|ORANGE JUICE||SPINACH||GREENS||WHOLE GRAIN CEREAL|