Nutrition

Food provides 6 nutrients that a runner can use to provide a level of high performance. Proteins, Fats and Carbohydrates are macronutrients that provide the body with energy otherwise known as calories. As a fuel source, carbohydrates need less oxygen for energy production. Carbohydrates can be found as simple sugars and complex carbohydrates. Failure to burn daily consumption of carbohydrates will convert them to body fats.

This may not be an issue because of the level of activity you intend to perform to reach your race goal. The duration of intensity during your workouts can determine your daily carbohydrate needs. For example duration of your workout up to 60 min., may measure carbohydrate intake at 2.25-3 grams of per pound of body weight. Protein supports the recovery and repair of muscle mass.

Protein can be absorbed through the intake of fish, eggs, cheese, dairy, red meat and chicken. Soy and Whey supplements can be used for vegetarian athletes. Typically an athlete in training may consider between .5 - .8 grams of protein per pound of body weight. Fat is an important source of fuel for an endurance event.

You may shy away from fat because of your health conscience nature but fat plays an important role as a fuel source, protecting vital organs, and the absorption of vitamins D, E, K and A. As rule of thumb endurance athlete should consider .5 grams of fat per pound of body weight.

Just remember saturated fats are less desirable and unsaturated fats such as nuts, olive oil and canola oil on the good side.

The list of vitamins and minerals are many and along with your specific nutritional need should be reviewed with a dietitian or sports nutritionist.

• Old Man River Half Marathon • Boudreaux Butt Paste Half Marathon • The Wall • Mardi Gras Marathon

PERSONAL COACHING Thinking about your FIRST long distance race? How about your BEST long distance race. Where do you start? How do you prepare and train for distances of the 1/2 Marathon, 25k, 30k and full Marathon race? We provide weekly training schedules based on your ability, not 20 week cut and paste schedules. Your gains are reviewed and we respond weekly Let us help you reach your base, endurance and peak training goals.