KTs Healthy Bites & Training Tools: April 2012

By Katie Nelson, RD, CSCS

Spring has finally sprung and training (speed workouts and long runs) is in full swing for all of our swift races planned this season!

Thus, it is imperative to make NUTRITION a priority in your training plan, it is just as, if not, more important than your speed workouts and long runs.

It is the single most important factor in the efficacy and recovery of your workouts.

You need to dial in on your recovery.

RECOVERY NUTRITION is most important for long runs lasting greater than 90 minutes, speedwork and twice/day workouts. Needs to be consumed within 30-60 minutes for the best results.

Your recovery formula:

75% of your body weight in pounds in grams of carbohydrates with a 4 or 5:1 ration of lean protein.

120lb example:
.75 x 120 = 90 grams carbohydrate / 4 or 5 = 18-22 grams protein

What type of carbs and protein??
Exercise increases inflammation, puts body in acidic state from metabolic waste from exercise, increases free radicals and breaks down muscle.

Thus, RECOVERY NUTRITION needs to be:

• anti-inflammatory foods (omega 3s, fruits, vegetables)
• alkalizing (fruits, vegetables)
• rich in antioxidants (fruits, vegetables)
• lean protein rich in BCAAs and glutamine (eggs, turkey, chicken. whey & other protein powders)

AVOID

• high fat and high fiber (as they interefere with carbohydrate uptake of muscles)
• acidic foods (grains and dairy)
• pro-inflammatory foods (grains, dairy, grain fed animal meats & eggs)

GOOD EXAMPLES:

• 16oz flavored coconut water (rich in electrolytes, about 45grams carb) + 1 large banana (35 grams) + 3 ounces turkey
• recovery shake: 20 grams of jay robb whey protein or my vega sport performance wheyfree protein powder + 1 cup spinach + 12oz juice or coconut water + frozen banana and berries + shot of monavie antioxidant juice + ice
• 16oz soy latte (caffiene increases carb uptake by muscles, add flavor for extra carbs) + large banana
• gluten free waffles topped with coconut yogurt, berry jam (or banana and honey), and protein powder stirred in yogurt
• odwalla or bolthouse farms protein drinks, both servings in bottle
• bagel topped with 1-2 full eggs, sauteed spinach, onion, red bell pepper, fruit of choice (acidic grain is balanced by adding alkaline rich veggies)
• leftover sweet potato + odwalla smoothie drink or other juice or coconut water + 3oz turkey or leftover grilled chicken

As a member and sponsor of the Spokane Swifts, Katie Nelson, a registered dietitian and certified strength & conditioning specialist, hopes to inspire others to “reveal your healthiest self” through both her work and own actions.