This is a Document I created for the Rushville Industry Girls High School Track Team. I figured I would share with everyone..who know you may pick up some usefull tips. =) Especially from the food ideas list! It is very general..keep in mind we are trying to promote and develope good habbits with these young adults!
Food = Energy
An Overview on nutrition from Ervin’s Get Fit Stay Fit
(Workout Ideas for general health @ ervinsgetfitstayfit@blogspot.com)
Overview
Female runners have specific nutritional needs. Poor nutrition can lead to poor performance, tiredness, injuries and disillusionment with training, reports the Estronaut website, a forum for women's health. Women often take up running in an effort to lose weight, and as a result fail to fuel correctly.
Calories
The number of calories you need daily really depends on the aggressiveness of your training. According to running coach Hal Higdon, the average runner training for a half marathon and running between 20 and 25 miles per week needs about 2,500 calories per day. The later stage of marathon training requires more calories, and runners who do short distances probably need slightly less daily. Even if you are seeking weight loss, you need to eat adequate calories to replace glycogen stores in your muscles so you have energy to perform at your best. The National Institutes of Health recommends that no female drop below 1,200 calories consumed per day.
Macronutrients
A diet for a female runner should stress carbohydrates. Aim to take in between 50 and 70 percent of daily calories from complex carbohydrates like whole grains, vegetables and fruits. Distance runners should focus on the higher end of the carbohydrate range. Proteins in the form of white-meat poultry, lean cuts of beef, legumes, egg whites and low-fat dairy should make up between 10 and 25 percent of daily calories. Healthy fats, like those that come from plant sources, round out your running diet plan. Make sure you eat at least 20 percent of your calories from fat because adequate consumption helps with vitamin absorption and hormone production.
Potential Deficiencies
Women tend to be at risk of iron deficiency. Women runners are even more prone because, according to Estronaut, excessive sweating causes iron loss. Include iron-rich leafy greens and some lean red meat in your diet to insure you get enough. Female runners and other athletes have a higher need for calcium in their diet programs. Chris Carmichael, coach to Lance Armstrong and founder of Carmichael Training Systems, writes in "Food for Fitness" that nearly half of all runner do not get enough calcium. Include at least 1,000 mg of calcium daily through sources like low-fat milk, yogurt, fortified juice or supplements.
Fueling Workouts
Runners need proper fuel before, during and after workouts to maximize their performance. Carmichael points out that a pre-run meal or snack eaten 60 to 90 minutes before your workout should consist primarily of carbohydrates with a small serving of protein. Examples are a bagel with a slice of deli turkey or a bowl of cereal with low-fat milk. After longer workouts---lasting more than an hour---replace your glycogen stores within 15 minutes to an hour. Carmichael recommends a meal containing .75 g of carbohydrates per kilogram of body weight combined with a serving of protein. For a 130-lb. woman a slice of toast with a banana and a tablespoon of peanut butter meets this criteria. Runners going longer than an hour should consume sports gels or drinks to replace energy stores.
Typical Day
A female runner's daily meal plan should include three meals and at least two snacks. For a 135-lb. female runner training 11 hours per week, go for a breakfast consisting of two cups of whole grain cereal with low fat milk and 12 oz. of orange juice. At lunch, try a chicken salad sandwich with spinach, whole grain bread and two cups of fruit. Enjoy a serving of multigrain crackers on the side. In the afternoon, have a fruit smoothie as a snack. For dinner, make two to three cups of pasta with marinara sauce, a roll and a green salad. Drink 8 oz. of milk with lunch or dinner. If you have a workout longer than an hour planned, drink 25 oz. of a sports drink and a sports gel before you go
So What Foods Should I Eat
(Here are some examples. But the possible list is huge)
• Fresh vegetables and fruits should make up the largest part of your healthy foods grocery list. Vegetables and fruits have vitamins, minerals, and antioxidants, and they are usually low in calories. We all need at least five or more servings of vegetables and fruits every day. Choose a variety of fruits and vegetables that everyone in your family will enjoy.
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• Most of your grain and cereal products should be made from whole grains, not from refined flours. This part of your list includes whole-grain breads, whole-grain pastas, and whole-grain breakfast cereals. Whole grains are important for vitamins, minerals, and for fiber, which is often lacking in modern diets. Read labels to look for 100% whole-grain or 100% whole-wheat to be sure you are getting whole grain products.
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• Your protein and meat choices should consist mostly of fish, poultry and lean meats. Eggs, nuts, seeds and legumes are also good protein choices. Choose fresh and frozen unbreaded meats and fish. Avoid breaded, deep-fried convenience foods that you put in the oven. They are high in fat and sodium.
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• Beverages should be kept simple. Water, low-fat milk, juices and herbal teas are all good choices. If you opt for soft drinks, choose diet sodas and soft drinks to avoid extra sugar.
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• Dairy products should include low-fat milk, yogurt and cheese. If you do not want cows' milk, choose soy and rice beverages, calcium-fortified orange juice, or goats' milks and cheese.
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• Be careful with dressings, cooking oils and condiments. They are sneaky sources of refined sugar and poor quality oils. Read labels to choose dressings made with olive oil, canola oil or walnut oil. Choose low-fat mayonnaise for your sandwiches and choose canola oil and olive oil for cooking.
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• Frozen foods are a convenient way to keep vegetables on hand. There are also prepared meals that you can pop into the microwave or oven. These can be convenient and healthy if you choose low-fat versions with good portion sizes. Read labels and chose frozen foods wisely. Avoid frozen pizzas, pocket-sandwiches, deep-fried appetizers, and breaded foods.
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• Foods in cans and jars are also very convenient. Look for low-sodium soups, vegetables and sauces. Avoid high-fat gravies and high-calorie foods like canned spaghetti and ravioli products.
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• For sandwiches, choose peanut butter or other nut butters, low-fat turkey slices or sliced roast beef. Avoid processed lunch meats, sausages and hot dogs.
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• Don't load up on high-calorie treats and desserts. Choose fresh fruits, healthy nuts, seeds and whole-grain crackers for snacks.
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