Sports Dietitian Andrea Chapin, RD, CSSD, CNSC, FAND answers your nutrition questions:
-Recovery nutrition: 3 R’s of recovery: protein to rebuild (0.3 g/kg or about 20-30 g for most people), carbohydrate to refuel, fluids to rehydrate. Consume within 30-60 min, time window more important if training again within 24 hours
-Carbohydrate loading: typical runner’s diet 5 grams (10 hours training/week) to 10 grams (20+ hours training/week) carbohydrate per kilogram body weight per day. Anticipate weight gain race week from 3 oz water stored per each oz glycogen (hint: it’s working!)
-Train Low: training adaptation! Fat burning does not equal fat loss. Train low only during lower intensity runs, always plan high intensity workouts/runs fully glycogen loaded.
-Protein requirements for runners: 1.2-1.7 grams protein per kilogram body weight per day. Easily met with foods, even vegetarian diets (beans, nuts and nut butters, seeds flax chia, grains like quinoa, tofu, meat substitutes, dairy and eggs if lacto-ovo). Distribute protein evenly throughout the day to maintain lean body mass
To convert weight in pounds to kilograms divide by 2.2. Ex: 150 lbs/2.2= 68 kg