Ask a Dietitian

As seen on BCTV April 17/01
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 will 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: a) don’t eat a lot of foods that grease actually drips out of, b) Limit foods that leave grease on your fingers and c)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 whe 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! Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour! Article written by Patricia Chuey and reprinted with permission