Daily Nutrition
This is by far the most important consideration in supporting your training program. After all, food is fuel. Consider the following tips:

• aim to eat well at least 80% of the time (80-20 Rule) and emphasize a variety of different foods
• eat 3 meals a day with the largest portion being vegetables or fruit but also ensure you add some lean protein; a minimum of 3 of the 4 food groups is ideal and ensures you get adequate protein and enough carbohydrate to fuel your muscles and brain
• keep fat intake low: don't eat a lot of foods that grease actually drips out of, limit foods that leave grease on your fingers and foods that you see grease glistening in; emphasize good fats like olive oil, flax seed, or fish oil and nuts
• eat 2 or 3 healthy snacks each day and don't allow more than 4 hours to pass in the day without eating
• stay well hydrated: drink water with all meals and snacks, anything sweet or salty and in a 1:1 ratio with caffeine, alcohol or pop
• consider a basic vitamin supplement
• go easy on the caffeine, alcohol, sugar and salty food intake moderate

Before Training or Before a Run

• Arrive adequately hydrated; aim for at least 1 cup of water before running and drink water the night before
• Eat a smart dinner the night before - lots of vegetables, grains and some lean protein - for example:
  - Vegetable-tofu stir fry over brown rice
  - Vegetable-laden sauce with 3-4 oz chicken or lean meat over pasta
  - Bean and vegetable soup with whole grain bread
  - Fish, vegetables and brown rice
• Have a high carbohydrate evening snack to top up muscle glycogen stores, especially if you can't eat breakfast; some examples include: fruit, a bagel with jam, popcorn or cinnamon toast.
• The morning of: aim for a breakfast with mostly carbohydrate but also a bit of protein for staying power. Keep this meal low in fat and moderate in fibre. The more time you have between eating and exercise, the larger quantity you can eat
  - Some good meal examples if you have 1 hour or less: a shake made with soft tofu, juice and banana, a fruit and yogurt shake, juice and a banana, an energy bar or cereal with blueberries and milk. If you have 2 hours or more: ½ a bagel with peanut butter and banana, an egg with 2 pieces brown toast and a piece of fruit, a large bowl of oatmeal with nuts and dried fruit or 2 pancakes with fruit and other fixings. Be sure to drink water

During the clinic or a Run Event

• Staying hydrated is the most important factor. Ideally, drink about 1/3 - 1/2 cup of water every 15-20 minutes. Carry water with you. Don't rely on your thirst mechanism to tell you when to drink as it's not reliable during exercise. If water isn't enough, use a sports drink or eat part of an energy bar along with the water after the 60-minute mark to keep energy up
  

4. Recovery eating after the Clinic or a Run Event

• Drink at least another 2-4 cups of water
• Eat or drink carbohydrate foods within the first 30 minutes of finishing - e.g. fruit, vegetables, yogurt, a bagel, cereal and milk or a typical lunch meal
• Continue to eat every 2-4 hours
• If you drink caffeine, alcohol or pop, drink extra water

Send your training nutrition questions in to our on-line Nutritionists