Mentoring: A Running Start 2008

Welcome mentor teams!

Program Description

Mentoring: A Running Start provides an opportunity for youth to train for a 5K race to learn lessons in teamwork, goal setting and accomplishment. Participants in the running program will train for the noncompetitive 5K that is a part of the Detroit Free Press/Flagstar Marathon festivities in October.

The program aims to instill a life-long love for running and physical fitness in Michigan youth and adults. Knowledge and motivation are provided to reach the goal of running a 5K. After completion of the program, participants are encouraged to continue running and setting new physical activity goals.

Mentor Teams in Detroit October 18-19

Governor's Residence Day August 19

Thursday, September 11, 2008

Fresh Food Feature, never expires always inspires

"Athletes/active persons do not need more nutrients than others; but they do need more calories with an emphasis on carbohydrates" - Dr. Anne Murphy

As the 5K race approaches and training kicks into high gear, it is important to remember the impact nutrition has on performance. Our Nutrition Specialist Dr. Anne Murphy put together recommendations for our mentor teams to follow in preparation for the run.

Nutrition Recommendations for Optimal Athletic Performance

Dr. Anne Murphy, Registered Dietitian (9/10/08)

Nutrient recommendations for teenagers that actively train and compete:

· 2,600 – 3,500 calories per day

· Nine ounces of grains (choose foods with 4 or more grams of fiber per serving)

· 3½ cups vegetables and 2 cups fruit (I know this is difficult!)

· 3 cups milk (choose low-fat)

· 6½ ounces meat or dried beans/cooked (choose lean meats)

· Water: stay hydrated to prevent cramps, exhaustion, heat stroke and a drop in performance:

  • 8 to 10 cups daily (avoid thirst)
  • 2 cups 2-3 hours before activity
  • 1 – 1½ cups during activity
  • 3 cups for every pound of weight lost during activity
  • For activity lasting less than 30 minutes, cool water is the best choice
  • For activity lasting longer than 60 minutes, use sports drinks to provide carb + water (and electrolytes that are lost in sweat)
  • Pop (and other drinks that are highly concentrated in simple sugars) takes longer to be absorbed and can cause nausea, cramps and diarrhea.
  • When you are active for 90 minutes or longer, you should have 30-60 grams of carb (120-240 calories) every hour (to prevent depletion of stored carbohydrate in the muscles). Sports drinks or diluted fruit juice can provide that.
  • The best sports drink is one with a 4-8% concentration of carbs (14 grams carb per 8 oz).
  • A combination of carb sources in a sports drink is usually better and more quickly absorbed.
  • Avoid sports drinks with high amounts of fructose or galactose (not as easily absorbed)
  • Sodium in the sports drink helps with the carb absorption and replenishes sodium lost in sweat, 110-220 is a good level of sodium per 8 ounces.
  • Sports gels might have honey (slows absorption of carb) or caffeine (a diuretic). They do not contain needed fluid but have the advantage of being easier than drinks to carry.

Where should the calories come from?

  • Carbs are the body’s preferred energy source; 50-60% of your calories should be from carbs BUT most of them should be complex carbs/starches; less than 10% should come from sugars.
  • Protein is needed for growth of any tissue including muscle; 12-15% of calories should be protein.
  • Fat has many functions in the body and is a secondary source of fuel during duration activity; 20-30% of your calories should be from fat. Good sources are fish, vegetable oils and nuts.

Splitting up the 2600 calories:

  • Carb: 1,560 calories or 390 grams (four calories per gram)
  • Protein: 312 calories or 78 grams
  • Fat: 728 calories; 81 grams

How does this relate to food:

  • Plenty of cereal (not sweetened), pasta, buns, bagels, pancakes, bread/toast, waffles, rice, tortillas, pretzels, English muffins, granola
  • 24 ounces of milk=24 grams, one hamburger=28, one egg=6 grams =58 grams protein.
  • Unlimited fruits and vegetables
  • Limit candy, donuts, cookies, cakes, brownies, pop and juice drinks
  • Beverages: drink milk, 100% fruit juice and water

Good snack choices: fig newtons, pretzels, fruit, yogurt, cereal, dried fruit, trail mix, meal replacement drinks, peanut butter on toast/bagel, string cheese, tortilla with melted cheese, pudding, energy bars, smoothies, low-fat popcorn, flavored milks, and some muffins

Facts:

  • Athletes/active persons do not need more nutrients than others; but they do need more calories with an emphasis on carbohydrates
  • Eating protein does not enlarge muscle mass.
  • Skim and lowfat milk have the same amount of protein and calcium as whole/vitamin D milk

Pre-competition Meal Recommendations:

· Important to prevent hunger and supply needed nutrients to be alert and perform well

· Timing depends on how long the activity lasts. Have your last meal 2-3 hours before you exercise (longer if it contains much fat); you can still snack on fruit since it supplies carbohydrates + water

· Sample pre-competition meals: (Goal: stomach empty and blood full of nutrients)

  1. oatmeal, milk, toast/bagel/English muffin with peanut butter, juice
  2. pancakes with yogurt and fruit, chocolate milk
  3. chicken sandwich, salad, fig bars, milk
  4. tostada or taco (beans, cheese, lettuce, tomato), orange, milk
  5. spaghetti with tomato sauce, break sticks, vegetable or fruit milk

Eating during competition/activity. If you are active for more than 30 minutes at a time, your muscles will need to replenish their carbohydrate stores. Every 30-60 minutes, have any of these: sports drinks, energy bars or fruit. It doesn’t matter whether the carb is provided in liquid or solid form. Solid food helps delay hunger longer if you are competing over long periods of time. Try a fruit (banana) + sports drink. Keep carbohydrate high and fat low. [Energy bars with 45 grams carb are good choices. Drink water with it. High protein bars are only needed for people who do not 60 grams per day. Some bars have saturated fat or added sugars. Check the label.]

Eating between events: When you compete or practice more than once a day, you need nutrients to perform and fluid to stay hydrated. If you have 2-3 hours between events, you could eat a bowl of cereal with low-fat milk, yogurt with or without fruit, energy bar, or 100% fruit juice (can be diluted). If you have less than one hour between events, choose: sports drinks, fruit, energy bar, graham crackers or pudding cups. If you have a break of longer than 3 hours, you could eat:

  1. pancakes with fruit, scrambled egg, juice
  2. turkey/chicken/ham sandwich, fruit or vegetable, low-fat milk
  3. vegetable pizza, salad
  4. PB and J sandwich on whole grain bread, apple, low-fat chocolate milk

Recovery Nutrition: During activity muscles use up their energy (carb). Normally it takes 24-36 hours to replenish carb in muscles but you can decrease it to 12 hours using this method. Within 30 minutes of activity, eat something with carb in it (yogurt, milk, sandwich, energy bar, crackers, juice, fruit). Chocolate milk is great since it contains carbs + protein, tastes good and is easy to consume. If you can’t eat solid food right after competition or can’t drink milk, drink 2 cups sports drink. In 2-4 hours have a small meal that is mostly carb with some protein and some fat.

Recovery meals:

  1. turkey sandwich with tomato and lettuce, fruit, chocolate milk
  2. cereal with milk, toast with jelly, fruit and/or juice
  3. baked potato with grated cheese, juice
  4. cheese and crackers, fruit, chocolate milk

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