Daily Eating Habits

Minimum requirements

1. one fist-sized serving of lightly cooked veggies per 25 lbs body weight daily
2. raw veggies are bonus, but don’t count in serving count
3. two  servings whole grain product per 50 lbs body weight
4. one serving fruit – local – per day
5. one serving maximum yogurt per day, no other dairy
6. no coffee, tea, green tea, pop, juice
7. water, herbal tea – ½ oz per lb of body weight
   1. include chlorophyll in water
8. protein – 6 x ½ palm servings per day – spaced at  2 -3 hours
   1. beef, chicken, fish (not seafood), eggs (whole, no ‘egg whites only’), lamb, nuts/seeds (no peanuts)
9. fats – avoid margarine!!!  use butter, olive oil
10. avoid low-fat, no-fat, use real!

Vitamins & Minerals

Super Vitamins & Minerals – at least double recommended dose

Stress Formula – vitamins B + C

• up to 50 mg B
• for nerves, resilience, immune

CalMagD – 1000 – 1500 mg of Cal and mag

• 800 – 1200 iu D
• better absorbed taken at bedtime with 500 mg vit C (with bioflavonoids)
• for nerves, bones, muscle use
• may want to decrease magnesium 3 days pre-race

Essential Fatty Acids – 1200 – 1600 mg

• nerves, immune, skin

For Joint Issues

Collatrim – collagen supplement

• up to 9 capsules per day
• for soft tissue stability & repair injuries

MSM – up to 4500 mg

• soft tissue stability, mild anti-inflammatory

anti-oxidants

• don’t need any extra for training of one hour or less per day
• need moderate extra for training 1 – 2 hours per day
• need upper limits for training 2+ hours per day
• Zambroza – yummy!

Training Days

• eat 3 – 4 hours before training
• focus on carbs, with small amount of protein and fat
• water – hydrate! hydrate! hydrate!
• fruit – avoid for last 3 – 4 hours before training

While Training

• training less that 75 minutes need water only
• don’t try new ‘carb support’ during race
• hydrate! hydrate! hydrate! – weigh yourself before and after workout

bars

• avoid hydrogenated vegetable oils, sugar, peanuts, peanut butter, aspartame, sucrose
• higher carb, lower protein, lower fat
• cliff bars

gels

• look for glucose polymers, fructose, try to avoid caffeine if at all possible
• hammer, cliff shots

drinks

• to replace electrolytes
• should include potassium, calcium, sodium, chloride, magnesium, phosphorous
• look for glucose polymers, fructose, maltodextrin
• slightly chilled for better absorption
• hammer gel, eload

gummies

• avoid artificial flavors & colors, sucrose
• cliff shot blocks, sharkies

Race-Day/During Race Nutrition

• avoid coffee
• if using ergogenic aid (eg. Siberian ginseng) take at least 3 hours before race
• 30 minutesbefore – drink 8 – 16 oz tepid water
• drink 2 oz every (every 1-2 km)

Post-Run  (training and race-day)

• eat carbs within  30 minutes after finishing walk
• 6-8 oz water, pee, then drink more
• eat protein between 30 – 60 minutes after finishing