NUTRITION TIPS

Blue Nose International Marathon
Running Buddy Program - Nutrition Tips

Hydration 
During activity, water helps:
o regulate body temperature
o prevent dehydration, fatigue and poor performance 

- Make it a practice to drink water throughout the day.

- Five to ten minutes before exercising, drink as much water as is comfortable.

- During exercise, drink 1/3 - 1 cup water every 15-20 minutes.

- Sports drinks should be used if exercising for longer than one hour. Look for one that contains 4-8% carbohydrates (i.e. 4-8g carbohydrates per 100ml of prepared beverage).

- Limit your intake of alcohol, tea, coffee or soda.

Carbohydrates

Carbohydrates are your main source of energy or fuel. They help prevent fatigue and exhaustion. 

- Carbohydrates are found in:

o Grain products (breads, pasta, rice, cereal, etc.)

o Starchy and sugary vegetables (potatoes, peas, carrots, corn, etc.)

o Fruit

o Milk and yogurt

o Beans, peas and lentils

o Sweets (chocolate, cake, candy, pop, etc.)

How can I make better carbohydrate choices?

- Reach for whole-grain products such as whole-wheat breads and pastas, brown rice, oatmeal, etc.

- Choose leafy green and bright orange vegetables and fruits such as spinach, romaine lettuce, squash, etc. 

- Choose whole vegetables and fruits over their juices 

- Eat the skin on vegetables and fruits, where practical

- Reach for skim or 1% milk and yogurt with 2.5% M.F. (Milk Fat) or less 

- Have beans, peas or lentils at least two times per week

Protein 
Unlike carbohydrates, protein is not a main energy source during exercise. Protein's main function is to build, repair and maintain tissue.

- Protein needs can be easily met through food. Protein is found mainly in:
o Meat (beef, pork, poultry, etc.)
o Meat alternatives (eggs, beans, soy products, nuts, seeds, etc.)
o Milk, yogurt and cheese

Smaller amounts of protein are found in grain products, vegetables and fruit.

What are some better protein choices?

- Lean cuts of meats and those trimmed of fat

- Chicken with skin removed

- Fish at least two times per week

- Beans, peas or lentils at least two times per week

What about protein supplements?
Strength training, not supplements, will lead to muscle development. If you consume protein beyond your body's needs, it will be broken down and used as energy or it will be stored as fat.

Timing of Meals
To help prevent discomfort:

- Main meals should be eaten 3-4 hours before you exercise.

-  Snacks should be eaten 1-2 hours before you exercise.

Eating on the Run

- Don't skip meals. Aim for three main meals per day plus snacks as needed.

- Take time to plan your meals in advance.

- Eat every 3-4 hours to give you energy throughout the day.

- Pack snacks for throughout the day.

o Yogurt o Small muffins o Milk

o Fresh fruit o Baby carrots

o Triscuit crackers with cheese cubes

o ½ whole-grain bagel with peanut butter

Rebecca LeBlanc, P.Dt
Creative Wellness Solutions

(902) 482-2499

rleblanc@wellnesssolutions.ca

www.wellnesssolutions.ca