AGGIES NUTRITION TIPS
Simple to implement nutrition tips that collectively will help you stay healthy and run your best.
Dehydration = makes the fluid around tendons thicker and more viscous, which = less lubrication.
Increases odds of pulls and injuries in the achilles, hamstring, hips.
You loose 2lbs. of water just sleeping - all water loss caused by breathing. More is lost if you pee.
Need 2 x 16oz. of water right out of bed just to stay even.
Imagine how much you breathe working out?
Should drink 2-3 times during a normal workout.
Plain water is good, lemon water is better
Stimulates the tummy
Aids digestion and balances your body’s ph
Cleaner skin, reduces joint and muscle pain
Boost immune system - helps fight common cold
Cleans the liver
16oz at room temp w/ juice from 1/2 lemon
1 bedside to drink throughout the night
Another shortly after waking up before coffee, 20-30 min before eating
Eat immediately after a hard workout. The old school way was within 30-45min., advanced is 15-30min.
30gms. of carbs, 6gms. of protein snack within 15-30mins. of finishing workout or long run.
Helps slow the effects of cortisol which breaks down muscle and tissue following a workout
Beneficial snacks can be a bagel and peanut butter, cheese and raisins, fruit and nuts, hummus and veggies, yogurt, energy bar, protein shake, low fat chocolate milk, etc.
This is a SNACK, it does not replace a proper post workout meal.
Be prepared! In your backpack carry 30 gm carb/6 gm of protein snack and water bottle at all practices and races.
Leading causes of anemia = lack of available iron
Hard training increases production of red blood cell which requires more iron
Blood lives 90 days in endurance athletes, 120-160 days in untrained
Main causes of anemia:
Poor diet - supplements will not offset this
Foot strike hemolysis - crushing red blood cells with each foot strike
Iron lost in sweat
Athletes need 2x the daily of non-active people. What can you do?
Blood tests 2-6 x annual: at a minimum January and August
2-3 months prior to Olympic Trials or biggest meet of the year is advised
Ferritin over 60 is the benchmark and if under 20 there’s a serious issue
Take a buffalo liver gel cap w OJ.
Take liquid iron w/ OJ mid season for 12 days straight 4-5 x normal level
Avoid taking FE w/ calcium.
Breakfast cereal is a great source of FE, but you eat it with milk it offsets the benefit
Vitamin D3 supplements
Helps absorbs calcium; particularly in Women
Boosts immune system
3-5k IU’s intake suggested daily
GU's, caffeine before workouts or races
Gu’s not advised at all because of glucose
Gu = glucose = insulin = increases lactic acid immediately after being ingested
No salt intake pre-workout
Caffeine 60 min before races (1 cup of coffee) if looking for a caffeine boost
Light food intake 2.5+ hours before advised