2. 10 Rules to Live By
1. Come back to earth
▫ Choose less processed food
2. Eat a rainbow
▫ Eat a wide variety of colors for maximum benefit
3. Fewer Legs
▫ Lean Meat has less legs. (fish and vegetables = 0 legs, Chicken and Turkey = 2, beef and pork = 4)
4. Pick fats that give back
▫ Olive oil, nuts, seeds, avocado
5. Eat breakfast
6. 3 for 3
▫ Whole Carbs, Lean Protein, and Healthy Fats, every three hours.
7. Stay hydrated
▫ 1.o fl oz X body weight = oz of water per day
8. Don’t waste your workout
▫ Pre workout snack, during workout hydration, and post recovery snack
9. Supplement wisely
▫ Fuel First, supplement second. If your aren’t getting what you need add a multi vitamin
10. Sleep

3. Calorie Intake/Day
Reference: Dietary Reference Intake and National Academies Press 2006
Males =
662 - 9.53(age) + PA[7.22(wt lbs)] + 13.7(height in.)=
Females=
345 - 6.91(age) + PA[4.24(wt lbs)] + 18.4(height in.)=
PA= physical activity
Rest day = 1.4
60 min. moderate= 1.75
120 min. moderate or 60 min vigorous = 2.3

4. Carbohydrates – 60% of total calories or 3.4 g/lb/day
- breads, pasta, potatoes, rice
Proteins – 20% of total calories or 0.7 g/lb/day
- animal products (meat), eggs
Fat- 20% of total calories or 0.7 g/lb/day
- 1/3 saturated, 2/3 mono and unsaturated fats
- olive oil, flaxseed, avocado, fish, nuts

5. Protein and Amino Acid supplements do not improve
performance, but they do aid in recovery as stated in a
Vitamin and Mineral supplements are not needed in
nutritionally balanced diets.

6. Consider your age, gender, gastric motility, allergies,
types of training, overall diet, genetic factors.
High carb, low-fat, and whole grain foods consumed an
hour before exercise is ideal. Some examples include:
breads, cereals, muffins, yogurt, oatmeal, beans,
crackers, and pastas

7. FUEL UP with a meal 3-4 hours before your race. Make this
your largest meal. It will ensure that you have fuel stored
and it allows adequate time for digestion
TOP OFF with a snack 1-2 hours before your race. Make this
snack carbohydrates to top off your already full fuel
stores. Granola bars are good choices
RELOAD with carbs, electrolytes, and fluids. Try sports gels
REFUEL immediately after the race with a mix of carbs and
proteins. Always follow up with a meal one hour after.

8. FLUID loss is the most essential part of recovery. Good
choices include: water, juices, and high water content
fruit.
GLYCOGEN stores by consuming carbohydrate rich
foods within 15 min after the race.
ELECTROLYTES through potatoes, yogurt, OJ,
bananas, soup, cereal, cheese, and breads.

9. Drink at least half your body weight in ounces per day.
Avoid drinking anything with a lot of caffeine or alcohol
because they may increase urination which in turn
leads to dehydration
2 cups of water 2 hours before race
1 cup right before race
2 cups for every pound lost

10. http://www.medscape.com
http://www.rd411.com