July Newsletter


In This Issue
Food is Fuel- Part II
Race Day Nutrition Worksheet
A Note from Lauren...
Nutrition Energy
In the News!

Here's What You Should Actually Eat Before A Run
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN

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Issue: #69 July 2016
Food Is Fuel- Part II
Protein Needs for Endurance Athletes  

As triathlon season is now in full swing, we need to ensure we are fueling our bodies with adequate and balanced energy (food intake), in order to feel our best, and perform at our peak.  Last month our Nutrition Energy newsletter covered carbohydrate needs for endurance athletes ( June Newsletter). This month we will focus on protein. Our immune system, muscle repair, and lean muscle gains all depend on meeting our individual protein needs. Protein sources contain amino-acids that "feed" our muscle tissue for continuous rebuilding/repair. Without proper protein needs being met, we will it repair and recover our bodies following training sessions and races, and injury and illness may be more likely to occur.
We all know that meeting our needs while training is not always easy (or as fun as it sounds!). When training heavily for a big race day, our brain may go into survival mode saying, "What can I grab that's quick and easy and will keep me satisfied?" Without thinking we may miss key macronutrients our bodies need to keep training and recovering. A few things to consider in terms of protein needs include body size, training volume, muscle/strength gain goals if any, and recovery time between training sessions.
So...do you know how much protein you need?
The Recommended Dietary Intake (RDI) for protein consumption is 0.8 grams per kilogram of body weight. For endurance athletes we recommend between 1.4-1.8 g/kg of body weight.
To determine what you need:

1.     Divide your body weight in pounds by 2.2 (this will give you your weight in kg)

2.     Multiply your weight in kg by 1.4 to 1.6 if you are training for up to 1/2 IM or 1/2 marathon or up to 10 hours/week. Multiply your weight in kg by 1.6 to 1.8 if you're training for longer events

3.     Example for a 65kg athlete: 65kg x 1.5 ~ 100 grams of protein required per day
Be mindful to spread those 100 grams of protein throughout the day. Aim to consume 25% of your protein needs at each meal and 25% post workout.
Here is a list of high protein foods that can help with fueling your body with proper nutrition:
  • Eggs - 6g pro per egg
  • Swiss chees - 8g pro per 1 oz
  • Cottage cheese - 14g per 1/2 C
  • Chicken Breast - 24g pro per 3oz serving
  • Sockeye Salmon - 23g per 3oz serving
  • Navy Beans - 20g per 1 Cup serving
  • Peanut Butter - 8g per 2 Tbs serving
  • Tofu - 12g pro per 3 oz serving
  • Edamame - 8 g pro per 1/2 serving
  • Quinoa - 8g pro per 1 cup serving
While most of the time real foods are best, it is sometimes necessary and more convenient to take in a recovery bar or shake post workout to ensure you get in adequate protein. 
  • Gatorade Recover Protein Shake - 20g pro per drink
  • PROBAR BASE®- 20g pro per bar
  • Clif Builder's Bar- 20g pro per bar
  • EPIC Bars - has bison, uncured bacon - 11g pro per bar
     We chose this month's recipe because it is a dish we get asked about often by our clients. Everyone seems to love Pad Thai...but restaurant versions are generally very high in fat (even for Triathlete's). This healthier version is a great post-race recipe that packs in the protein, carbs and flavor! Meals with a good balance of protein/carbs helps repair muscle damage caused during races as well as  restock glycogen to help you recover faster and come back stronger for your next race.
Healthy version of Chicken Pad Thai from Triathelete
- Time to cook 30 mins - serves 4 
2 pounds boneless, skinless, chicken thighs, cut into bite-sized strips
8 ounces firm tofu, cut into cubes (optional)
2 eggs, lightly beaten
1 Tablespoon sesame oil
8 ounces flat rice noodles
2 Tablespoons chili paste or chili garlic sauce (Sambal works well)
2 Tablespoons low-sodium soy sauce
2 teaspoons fish sauce
8 ounces bean sprouts, divided
1 jalapeno, sliced
3 green onions, sliced thin
Olive oil
On Top:
1/2 cup raw peanuts
2 Tablespoons chopped fresh Thai Basil and Cilantro
Crushed red pepper to taste
2 limes, cut into quarters lengthwise
1.     Toast peanuts for the topping in a dry pan over medium heat till golden brown. Set aside to cool and chop coarsely
2.     Lightly coat the bottom of a large, shallow sauté pan with vegetable oil and cook chicken thighs over medium heat with a sprinkle of salt and pepper. (If you're using tofu, add it here.)
3.    In a small bowl, lightly beat the eggs with the sesame oil.
4.      Once the chicken is nearly cooked through, add the egg mixture to the pan and scramble until dry.
5.     Set aside until you are ready to plate the noodles
6.      While the chicken is cooking, bring a large pot of water to a boil. Cook the rice noodles as directed on the package. Drain the noodles and toss them with a little sesame oil or water to prevent them from sticking
7.     whisk the chili paste or chili garlic sauce, soy sauce, and fish sauce together in a large bowl
8.     Add noodles, 1/2 the bean sprouts, jalapeño, and green onions and toss to coat
9.   Plate the noodle mixture and top with the chicken/egg mixture.
10.   Finish with adding additional bean sprouts, fresh Thai basil/cilantro, toasted peanuts, crushed red pepper, and lime wedges
11. Bon Appetit!

Race Day Nutrition Worksheet

With IronMan Lake Placid and Panasonic NYC Tri and many races right around the corner, we wanted to make sure every athlete is fueling and ready for each race this season. Please use the Race Day Worksheet below, for all of your upcoming races. This is the perfect way to track and record your fueling needs. By doing this for each race, you will always have a record of what has worked and what still needs fine tuning! 

Race Day Triathlon Nutrition Worksheet
Complete this Race Day Nutrition Worksheet prior to your race. Ensure you have EVERYTHING you plan to consume on race day in advance. Review and stick to your plan. It is ok to adapt it during your race only IF you have good reason; temperature or humidity changes GI issues or other reason why you need to shift something. Be smart, and have a great, and well-fueled race.
Race Morning: Pre-Race Nutrition Plan

Enter all foods, beverages and supplements you plan to ingest on training/race morning on the chart below. Include the time you plan to consume them and amounts you plan to eat/drink.  (HINT: EVERYONE should have SOMETHING planned here at least 1-2x before your training or race begins... ) Great pre-exercise foods include: Cereal, Pancakes, Applesauce, Bagels with Peanut Butter, Noodles, Fig bars, Oatmeal, English Muffins, Ensure, Energy bars, Bananas, Sports Drinks...leftover pasta from dinner...
Food Planned
Fluids Planned
Race Nutrition Plan:
As you should already know, you  cannot (and should not) attempt to completely replace losses during exercise.  Your goal is to take in enough calories (from mostly carbohydrate) to keep you moving forward as fast as possible and feeling as good as possible, while taking care not to overeat and cause more harm than good- GI distress, bloated stomach and dead legs etc
                    Sounds simple, right!??
Enter EVERYTHING you plan to consume during the race on the chart below. Include amounts (in oz, or portions) of energy bars/gels etc with estimated timing as you have planned and practiced during training.
Carbohydrates or total calories planned
Fluids planned
Supplemental salt/electrolytes planned
Other plans...
Bike-Hour 1
Bike- Hour 2
Bike Hour 3
Bike Hour 4
Bike Hour 5
Bike Hour 6
Bike Hour 7
Bike Hour 8
Bike Hour 9
Run-Hour 1
Run Hour 2
Run Hour 3
Run Hour 4
Run Hour 5
Run Hour 6


Post Training/Racing Nutrition Plan:
Yes, you need a post training/racing nutrition plan!!!  Do you already have one?  Either way, complete this section now with your plan (or best guess)!

Final notes:

Ideally you have practiced your nutrition and hydration plan in training many times before race day to see what works best for you, and if something does not work for you, you have already SWITCHED IT.  Never continue doing something just because it works for someone else...make sure it works for your body.  Be smart, listen to your body and enjoy the swim-bike and run!  

A Note from Lauren...

This weekend is an important one for many NYC area triathletes! Good luck to all of our friends and clients who are participating in this weekend's IronMan Lake Placid and the New York City Triathlon! Steamy weather and high temperatures are on this weekend's forecast, so please pay close attention to your hydration and electrolytes needs! Having completed both of these races myself, I know there is no better feeling than crossing that finish line feeling strong, and I wish that for each of you. Have fun and stay safe during the race! 

If you have not already, please use the above race day nutrition worksheet to help you ensure you know when you are eating and drinking, and to help you take in your fluids, carbs and salt throughout your event. Shoot us an email, post on our Nutrition Energy Facebook page or tweet us @nutritionenergy to let us know how your race went! 

Lauren Antonucci, Director
Nutrition Energy