1. 24 hours before you exercise eat several (5-6) small portion meals that contain a variety of different foods, with the majority of calories coming from carbohydrates. The foods should be familiar foods to avoid GI upset. Avoid fried foods, high-fat dairy, visible fat such as butter, margarine, fat on meat, and prepared or processed meats (hot dogs, spam). Also crispy foods tend to be high in fat. Be sure to take in adequate amounts of water during the day (6-8 Glasses). There should be no need for any dietary supplementation (save $$$) with a well balanced diet with plenty of natural fruits and vegetables. If you are unsure about how nutritious your meals are, consider a multivitamin. (Costco brand Kirkland Signature Daily Multi is the best and cheapest: 500 pills for $12.75)
2. Eat a high-carbohydrate (Rice, Pasta, etc) meal 3.5-4 hours.
The meal should be no more than 25% fat. Avoid raw veggies and fruits for this meal only to avoid gas and GI discomfort A(cooked veggies are fine). Again eat familiar foods. A light carbohydrate snack is acceptable 1 hr before the run.3. 2 hours before the run drink about a half liter of water. DO NOT drink coffee, soda, or alcohol as these act as diuretics and will hasten dehydration. DURING the work-out, drink water every 10 to 15 minutes to replace lost fluids from sweat.
*Symptoms of dehydration*
Fluid losses more than 1% of body weight.
- thirst
- fatigue
- loss of coordination- mental confusion
- irritability
- dry skin
- elevated body temperature
- reduced urine output.
Photo taken by W2 Beard & Shorty
After the work out:
A meal with 200-400 calories coming from carbohydrates should immediately (within 2 hours) follow the work out. Continue to drink plenty of water.
Here is a simple formula to calculate your caloric requirements for the day of the workout.
Photo taken by Horia Varlan
1. Take weight in pounds and divide by 2.2 for weight in 
kilograms.2. Multiple the weight in kilograms by 24 hours to calculate the amount of calories needed to maintain weight in a day. eg. 70 Kg x 24 hrs = 1680 calories per day at rest
3. The calories need for the activity can be calculated by multiplying the calories per day at rest by 0.70 for men and 0.60 for women. eg. 1680 x 0.70 = 1176
4. Add the number of calories required at rest to that needed for the physical activity for the approximate total daily requirement. 1680 + 1176 = 2856 calories for the day.
Important facts to remember:
-Excess carbohydrates, proteins, and fats are ALL STORED as fats in the body. Eat small portion meals to avoid having too much of any one thing at a time. Prepare small 150-200 calorie snacks between meals. Plan ahead if your work schedule is busy by braining fruit to work.
-Reducing you daily caloric intake to 500 calories less than required leads to about a 1 lb per week weight loss. This may not seem like much but in a year the weight loss is about 50 lbs in a year.
-Set long term and short term fitness goals
-Motivate yourself with terms like "I want to do this" "I would like to" It would feel good to get fit" DO NOT use guilty terms like "I have to" "I ought to, or "I should".
-Mark progress, look at weight drop, or preferably change in clothing size
Stick with our group. We have all the support to see you through this wellness program.
-Finally, realize that fitness and nutritional changes must be LIFETIME Commitments, not transient, or short-term changes.
Info adapted from American College of Sports Medicine (ACSM)
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