Ask a Dietitian

As seen on BCTV

FUELING UP FOR THE SUN RUN

1. Daily Nutrition

This is by far the most important consideration in supporting your training over the next 13 weeks. After all, food is fuel. Here’s what to do:
-Aim to eat well at least 80% of the time (80-20 Rule) and emphasize a variety of different foods.
-Eat 3 meals a day with the largest portion being vegetables or fruit but also ensure you add some lean protein. A minimum of 3 of the 4 Food Groups is ideal. This ensures you get adequate protein and enough carbohydrate to fuel your muscles and brain.
-keep fat intake low: 1) don’t eat a lot of foods that grease actually drips out of, 2) Limit foods that leave grease on your fingers and 3)Limit foods that you see grease glistening in. Still emphasize good fats like olive oil, flax, or fish oil and nuts.
-Eat 2 or 3 healthy snacks each day.
-Stay well hydrated: Drink water with all meals and snacks, anything sweet or salty an in a 1:1 ratio with caffeine, alcohol or pop. You’ll know when you are well hydrated when you go pee every 1-2 hours during the day and your urine is clear or pale in colour.
-Consider a basic vitamin supplement. But don’t rely on it as insurance!

2) Before the Clinic or Sun Run

-Show up adequately hydrated. Aim for at least 1 cup of water before running.
-Eat a smart dinner the night before – lots of vegetables, grains and some lean protein – for example:
Vegetable-tofu stirfry over brown rice
Vegetable-laden sauce with 3-4 oz chicken over pasta
Bean and vegetable soup with bread
Fish, vegetables and rice
-Have a high carbohydrate evening snack, especially if you can’t eat breakfast.
Some examples: fruit, bagel with jam, popcorn, cinnamon toast
-The morning of: Aim for a breakfast with mostly carbohydrate but also a bit of protein for staying power. Keep this meal low in fat and moderate in fibre. The more time you allow between eating and exercise, the large quantity you can eat.

Some good examples if you have 1 hour or less: a shake made with soft tofu, juice and banana, fruit and yogurt shake, juice and banana, an energy bar or cereal, blueberries and milk. If you have 2 hours or more: ½ bagel with peanut butter and banana, an egg with 2 pieces brown toast and a piece of fruit, a large bowl of oatmeal with nuts and dried fruit or 2 pancakes with fruit and other fixings.

3) During the clinic or Sun Run

-Staying hydrated is the most important factor. Ideally drink about 1/3 cup water every 15-20 minutes. Carry water with you! Don’t rely on your thirst mechanism to tell you when to drink. It is not reliable during exercise. If water doesn’t cut it, use a sports drink or eat part of an energy bar after the 60 minute mark to keep energy up.

4) Recovery eating after the Clinic or Sun Run

-Drink at least another 2-4 cups of water
-eat or drink carbohydrate foods within the first 30 minutes of finishing – e.g. fruit, vegetable, yogurt, bagel, cereal and milk.
-Continue to eat every 2-4 hours
-If you drink caffeine, alcohol or pop, drink extra water.

See you at the finish line with lots of energy left!

For more information call Eating for Energy
Vancouver’s Professional Nutrition Service
(604) 739-3290

SUN RUN TIPS

• The Sun Run takes place Sunday, April 16th – Start time is 9:00 am at the corner of Georgia and Burrard. Note that your starting location will be based on the color of your assigned number and may be a few blocks back of the “official” starting point.
• Do not try to cram in extra training above the Clinic program in the days before the race. Ensure you get enough sleep in the last 72 hours before the event.
• You must pick up your number and T-shirt in advance at the Community Centre. Pick up times are Thursday April 13th (9am to 9pm), Friday, April 14th (9am to 8pm), or Saturday, April 15th (9am-4pm). There is a free fitness trade show on at the Hyatt Hotel at 655 Burrard Street these same days. Check out the exhibits! (Any problems with pick-up, call Patricia at 739-3290. Leave a message if need be.)
• If you have medical concerns write a brief history and list any medications you take on the back of your Sun Run number.
• On Sun Run morning, check the weather forecast and plan accordingly. Don’t over dress or under dress.
• Don’t alter your diet by trying something for the first time, the night before the Sun Run. Emphasize carbohydrates, but still include a moderate amount of protein. Watch your alcohol and caffeine intake and stay well hydrated! Get some food into your system in the morning – even if it’s just something small and light as you may be waiting in the crowd for a while before the run starts.
• Arrive early. Plan your transportation situation in advance. If possible, use public transit or walk. If you drive, remember there will be several street closures and bring loonies for parking!
  Turn over…
• Be patient at the start. With 40,000 people expected for the race, you may be several blocks from the start line. If you are concerned about getting an accurate time for the race, bring your own watch and start it when you cross the start line.
• Plan to do a bit of a warmup and some stretches before the run. Ideally, do some at home before you arrive or try to do some in the crowd – which will be a bit of a challenge.
• Pace yourself! It’s downhill for the first mile of the run. Plus, the crowd and music gets the adrenaline going! But there are hills to come in Stanley Park and again around the 8.5 km mark.
• Remember, there are people of all ages, stages and levels in the run. There is nothing to be nervous about. Besides, you’ve just finished a 13-week training program! Many people there may not have trained at all! Remember you’re there to have fun!
• Plan to bring your water bottle or at least take advantage of water stations along the route. (There are also washrooms and first aid stations along the route.)
• To enhance recovery, plan to eat and drink something after the run. Snacks, juice and water will be available in BC Place Stadium.
• Don’t forget to join us after the Sun Run at The Cat’s Meow (Granville Island) at 11:00 am for food, drink and celebrations.

KICK BUTT OUT THERE!

Congratulations on a job well done with the Clinic! It’s your participation that makes the program a success! Keep up your training program and we’ll see you same time next year!

From Your Run Leaders: Cayla Runka, Patricia Chuey, Judy Anderson, Margo White, Adrien Bois, Garry Chapman, John Guerra, Annabel Barlow, Barbara Devlin, David Plouffe, Paul Porter, Victoria Radbourne, Pam Warkentin, Angela Higgs, Lynda Higgs, Tara Cullen and the staff at the False Creek Community Centre.

Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!