THE BEST OF NUTRITIONAL WELLNESS - ENDURANCE SPORTS TRAINING

TIME AND THE PRE-ACTIVITY MEAL

***High calorie meals take longer to leave the stomach than smaller meals.

***The more intense the activity, the more digestion time is needed.

***High fat foods remain in the stomach several hours and may cause a sluggish feeling.

***High fiber foods (beans and legumes) may slow digestion. These foods are great to include in a training diet, but may not be the best for the pre-event meal.

***Liquid meals are digested quickly and easily.

In general, allow:	3-4 hours for a large meal to digest
	2-3 hours for a smaller meal
	1-2 hours for a light snack, blended or liquid meal
	less than an hour for a small snack depending on tolerance

Sample menu for a low-fat, high carbohydrate meal that could be eated 2-3 hours before activity:

2 slices whole grain bread, 2 ounces sliced turkey

1-2 servings fuit, 1 cup milk

mustard or low fat mayonnaise, and water

Other foods to include in pre-event meals or snacks:

Cereal with skim milk and a banana

Poached egg on dry toast

Pancakes with syrup

Peaches with low fat cottage cheese

Low or non fat yogurt with applesauce and cinnamon

Pasta with tomato sauce

Cheese and veggie pizza with thick crust

Veggie soup with crackers

Yogurt and fruit blended in the blender

It may be difficult to eat the night befor due to race jitters. Be sure to have a good dinner and bed-time snack.

Don’t try any new food. It may disagree with you. You don’t want to risk an upset stomach, cramping, heartburn.

AFTER THE FINISH—ELECTROLYTE REPLACEMENT:

In addition to water lost due to sweating, relatively small amounts of sodium and potassium (electrolytes) are lost. With the exception of individuals in ultra-endurance events these losses are easily replaced with the foods and fluids consumed on a daily basis.

During a 2 hour workout, it is possible to lose 180 mg of potassium and 1000mg of sodium. One medium banana contains 500mg of potassium and one ounce of pretzels of about 400 mg of sodium.

Commercial fluid replacers (Gatorade...), 6-8% carb concentration, are not designed to replenish electrolytes or carbohydrate. Compared to orange juice which has 30 grams of carbs and 475 mg of potassium per cup, most commercial fluid replacers contain only 10 grams of carbohydrat and 25-50mg of potasium per cup.