NUTRITION BASICS 
    The Cross Country season is not the time of year to try to lose weight. If you are not eating enough 
    healthy foods, your performance will suffer at practice, meets and in the classroom. Each runner should 
    strive to eat a balanced diet with a sufficient amount of carbohydrates (for fuel), protein (to rebuild 
    muscle) and healthy fats. Also, young women athletes should be eating sufficient quantities of iron (to 
    build red blood cells) and calcium (for bone strength). Improper diet and exercise may lead to disordered 
    eating, menstrual disorders and lower than normal bone mass formation (the female athlete triad). 
     
    Carbohydrates 
    Carbohydrates are the body’s main source of energy. Simple carbohydrates digest very quickly and leave 
    you hungry soon after eating. The best carbohydrates are found in whole grain/whole wheat foods 
    (complex carbohydrates). Complex carbohydrates contain fiber that slows down digestion and keeps your 
    blood sugar from spiking. Also, adding protein and fat to carbohydrates slows down digestion and helps 
    maintain blood sugar levels. About 60% of your calories should be in the form of carbohydrates. 
     
    Carbohydrate is stored in the muscle and liver; the storage form of carbohydrate is called glycogen; it is 
    what you rely on for energy during long bouts of exercise. Your muscle stores are used during exercise 
    that is why you need carbohydrate immediately post-exercise. You need to replenish the glycogen lost or 
    you will not fully recover and will start the next day with less than 100% of your energy stores. 
     
    Protein 
    Protein is needed for maintaining and developing muscle tissue and recovering after workouts. It also 
    provides essential amino acids to your body's cells and helps to make important enzymes, hormones and 
    antibodies. About 15 to 20% of your calories each day should be protein. 
     
    Fats 
    Many runners eat too little fat. Fats are important for immunity, recovery, energy and health. Choose 
    foods that are low in saturated fats and cholesterol. About 20 to 25% of your calories each day should be 
    protein. 
     
    Iron 
    Iron is needed for the production of hemoglobin in red blood cells, which carries oxygen from the lungs to 
    the working muscles. If your muscles aren't getting enough oxygen, it's harder to run. Our bodies only 
    absorb about 15% of the iron we eat (less if from a plants). Distance runners tend to lose more iron 
    through heavy sweating and repetitive foot-pounding that ruptures blood cells. Female runners lose a 
    substantial amount of iron through menstruation, making them more susceptible to iron depletion. Iron 
    depletion occurs due to low ferritin stores. Ferritin is an iron-containing protein that is responsible for iron 
    storage in the bone marrow. The level of ferritin in your blood is a measure of your body's iron stores. 
    Only your physician can assess the status of your ferritin stores and properly prescribe an iron 
    supplement.  
     
    Calcium 
    Calcium is one of the most important minerals for the human body. Calcium helps form and maintain 
    healthy teeth and bones. Proper levels of calcium over a lifetime can help prevent osteoporosis. Calcium 
    deficiency is associated with stress fractures. Vitamin D is important in the absorption of calcium in the 
    intestines. Vitamin D is created in the skin during exposure to sun light and if you are not spending 
    significant periods of time in the sun you may need to eat foods rich in Vitamin D. 
     
    Sodium 
    Sodium is lost through sweating. Our modern American diet usually provides significant amounts of 
    sodium. Sodium deficiency (or over hydration) may lead to muscle cramping, nausea, disorientation and 
    death. Choose sports drinks containing sodium and eat salty foods before and after competition. 
     
    Vitamin C 
    Vitamin C is an antioxidant that can help protect your body and encourage recovery. Eating Vitamin C rich 
    foods (citrus) with iron rich foods aids in the absorption of iron. 
     
                                                                    Nutrition Hints 
          TIPS FOR FUELING PERFORMANCE   
               •    Fuel throughout the day 
               •    Don't skip breakfast 
               •    Remember to eat before and after workouts 
               •    Eating quality foods will give you more speed, strength, power and endurance 
               •    Create a recovery nutrition plan after workouts. Chocolate milk is a great post-run snack 
               •    Include "good fats" in your diet to help with recovery 
               •    Take a multi-vitamin 
               •    Don't try something new on race day 
               •    Include plenty of fruits and veggies 
               •    Have a top-off snack 30-60 minutes before competition 
           
          Carbohydrates                                     Protein                                            Calcium 
                                                            Lean beef, fish, poultry, soy                      Milk, yogurt, salmon, cheddar 
          Whole grain breads, rice,                         milk, low-fat string cheese,                       cheese, broccoli, milkshakes, 
          pancakes, cereal, oatmeal,                        eggs, peanut butter, beans,                        baked beans, peas, white 
          sweet potatoes, potatoes                          lentils, low-fat milk, yogurt,                     beans, sesame seeds, almonds 
          pasta, bagels, yogurt,                            cottage cheese, peanuts, soy                       Calcium-fortified foods (cereal, 
          bananas, fruit, fruit juice,                      nuts, sunflower seeds,                             orange juice, soy milk, instant 
          sports drinks, crackers,                          almonds, walnuts, canned                           oatmeal, bread, and English 
          pretzels, fig bars, raisins                       chicken or tuna, sports bars,                      muffins)  
                                                            whole grains, seafood 
          Iron                                              Sodium                                             Vitamin C 
                                                            Pretzels, crackers, soups,                         Orange juice, grapefruit juice, 
          Clams, oysters, lean beef, light  cheese, pickles, popcorn,                                          oranges, tangerines, 
          tuna, lean pork, chicken                          tomato juice, sports drinks                        grapefruit, red peppers, 
          breasts, hard-boiled eggs,                                                                           papaya, cranberry juice, 
          whole grain cereals, oatmeal,                                                                        strawberries, Brussels sprouts, 
          beans, lentils, spinach, trail                                                                       broccoli, kiwi, sweet potato, 
          mix, baked potato, cashews                                                                           vegetable juice, mango, 
          and whole-wheat bread.                                                                               cauliflower, collard greens, 
                                                                                                               tomato juice, cabbage, 
                                                                                                               blackberries, melon 
                                                                                     
                                                                         Hydration 
          Just as lack of carbohydrates can hurt athletic performance, so can lack of fluids. Dehydration • 
          raises your body temperature, makes you work harder at lower exercise intensities, causes 
          headache, dizziness, and fatigue and leads to muscle cramping. 
           
          To prevent yourself from becoming dehydrated, drink fluids before, during, and after running. To 
          tell if you've had adequate fluids, monitor your urine. It should be pale yellow (like lemonade), 
          not dark (like apple juice). Which is better: water or a sports drink? Water is fine for a run that 
          lasts less than an hour, particularly if you have enjoyed a pre-run snack to fuel your workout. If 
          you're running for more than an hour, a sports drink during your run offers energizing 
          carbohydrates and can enhance your stamina and endurance. 
           
          After running, your body needs water + carbohydrates in the first 30 minutes. While sports 
          drinks are popular, low fat (chocolate) milk, flavored yogurt, a fruit smoothie, or juice offers 
          more nutritional value. Runners with significant sweat losses can replace sodium losses with 
          salty foods, such as soup, pretzels, pizza, or salt sprinkled on any food.