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Monument Avenue 10K: Nutrition Clinic Summary
By Valerie Waters, RD

Training is the perfect time to maximize your nutrition status and build up your endurance to complete the 10K.  A nutritionally sound diet will give you the energy and drive to complete your workouts and help you feel your best during training.

Here are some of the main tips to focus on for the remainder of the training program and on race day:

Carbohydrates

• Carbs are necessary for an adequate diet at all times, but especially when training. Now is not the time to go on a low carb diet. Choose carbohydrates that are digested slower for most meals and snacks, including whole grains, beans, fresh fruits, milk and yogurt.

• Training for the 10K does not require carbohydrate loading, so avoid excessive portions of carbohydrates at any time.

• If eating a meal or snack within 60 minutes of exercising, choose carbohydrates that are digested faster, such as low fiber grains (<3 g/serving), fruits without edible skins and low fat or fat free milk and yogurt.Avoid excessive amounts of added sugar, especially before exercising because it can cause undesirable stomach issues.

Protein

• Protein is an essential nutrient needed for healthy maintenance of lean tissue and to help with appetite control.

• Protein should be consumed in small amounts at a pre- exercise meal, >60 minutes before a workout, such as a piece of low fat cheese, 2-3 oz. of lean meat, low fat yogurt or milk, smear of peanut butter or an egg.

• Protein does not build muscle, exercise does! So avoid excessive amounts of protein at any meals and always balance it with some type of carbohydrate.

Fat

• Fat should be eaten in small amounts throughout the day. The best types of fat include those from plant sources, such as oils, nuts, seeds, nut butters, and avocado.

• Avoid a large amount of fat within 2 hours of a workout as it can slow down digestion and may cause cramping.

Water

• Proper hydration is critical for a successful workout. Dehydration contributes to fatigue and impaired athletic performance.

• Drink 8-16 oz of cool water within 60 minutes of a workout and drink an additional 4-8 oz. of water or diluted sports drinks every 15 minutes while exercising, especially if sweating.

Other

• Select all foods and beverages that are both liked and tolerated. Race day is not the time to try something new!

• The USDA’s MyPlate at www.choosemyplate.gov is an awesome tool for planning meals and snacks at all times!