Did you know Reasor’s has a team of in-store Registered Dietitians available to help you with your journey to the Tulsa Run? Their Eat Right Feel Great program is dedicated to helping customers make better food choices and to make navigating aisles for healthier options a little easier.
Nutrition plays an imperative role in sports performance. From muscle growth and recovery, restoring energy, to combating exercise-induced inflammation, nutrition can help you reach your potential, whether you’re training to run your personal best or to shed a few inches off your waistline. Healthy nutrition means consistent nutritious choices over time to reap maximum benefits- because what you’re eating during your training phase is equally important to race day nutrition.
Meals Use the plate method as your guide: half the plate vegetables and fruit, a quarter of it protein and a quarter of it dedicated to whole grains or starchy vegetables. Cooking or dressing the food with healthy fats puts you on the right track for a filling, delicious, and performance enhancing meal!
Snacks should combine protein and/or fat with carbohydrates. Carbohydrates provide immediate energy, protein aids in building muscles, and fat helps you feel full.
Hydration should come primarily from water. Fat-free to low-fat milk can also be included. Reserve sports drinks for runs lasting an hour or more or for very hot days where profuse sweating is expected. Salty sweaters can be more liberal with sports drinks.
Sports Nutrition Picks
Vegetables and Fruits play an impressive role in combating inflammation in your body. Exercise induces inflammation, and these foods are some of the components that are keys to recovery. The vitamins and minerals found in fresh, frozen, and canned fruits and vegetables help your body use calories more efficiently, keep your bones healthy, and aid in injury prevention.
Carbohydrates are the body’s primary and preferred fuel source for basic body functions and training. Carbohydrates should supply the majority of your total calories each day. Carbohydrates can be either simple or complex, and each serves a purpose. Complex carbohydrates are the preferred source of carbohydrates and are found in whole grains, beans, and starchy vegetables. Your body breaks down these foods at a slower rate due to the high fiber content, keeping your energy levels sustained. Simple carbohydrates are those like white bread, white pasta, and sugar. Your body breaks down these sources of carbohydrates rapidly and they are low in fiber. If you engage in runs lasting longer than 60 minutes, simple carbohydrates are the preferred fuel source to consume during an endurance run for quick-release energy.
Protein can supply energy if carbohydrates or fats are unavailable, but it is the last resort of fuel for your body. Adequate protein intake in your diet is critical to the recovery process following training. Shoot for 20 grams after exercise. Three ounces of most animal protein supplies around 20 grams of protein! Don’t forget plant-based sources of protein for additional benefits.
Fat is the largest and most efficient fuel source available in your body. During prolonged exercise, fat is the next preferred fuel source next to carbohydrates. Think of fat as your reserve supply of energy once the carbohydrate stores run out. Fat is an essential nutrient in your diet and also helps to provide the feeling of fullness after a meal. Focus on healthy fats called monounsaturated and polyunsaturated fats found in items like olive oil, salmon, nuts, and avocados.
Not only does Reasor’s offer several foods that keep you fueled during training to post-race, their Registered Dietitians can assist individuals or groups during their training. Services vary from private consultations to personalized meal plans to FREE group shopping healthy store tours, and even nutrition presentations. Find the Reasor’s Registered Dietitians on Facebook, “Reasor’s Healthy Living”, to get access to nutrition tips, recipes, giveaways, events, and much more!
Sports Nutrition Shopping Picks:
Eggs, Poultry, Beans, Nuts, Seeds, Beef,
Pork, Tofu, Soy, Seafood, Greek Yogurt, Nutritional Bars
Whole Wheat Bread, Brown Rice, Oats, Sweet Potato,
Pasta, Fruit, Ancient Grains, Honey, Nutritional Bars
Salmon, Tuna, Avocados, Nuts, Seeds,
Olives, Virgin Olive Oil, Virgin Plant-Based Cooking Oils
Fruits and Vegetables:
Dark Leafy Greens, Bell Peppers, Squash, Tart Cherries,
Berries, Watermelon, Citrus Fruits, Beets
Water, Low-Fat Dairy, Electrolyte Added Beverages
https://www.pinterest.com/pin/303430093627438764/ (Fuel- endurance runs)
http://www.runnersworld.com/recipes/spicy-fish-tacos-with-slaw (Dinner- recovery)
It’s most advantageous to consume a meal at least a few hours before a hard run or race since blood flows to the digestive tract following meals. Snack timing is based more on individual comfort level. Research shows that consuming carbohydrates and protein closely following exercise can aid in recovery by restoring glycogen and re-building muscle.
3-4 hours before exercise: Eat a Meal
30-60 min. before exercise: Eat a Snack
15-60 min. after exercise: Eat a Snack or Meal