Freedom High School
Nutritional Needs
FOOD IS FUEL
 Eating junk begets junk running! Don’t think about food as something you want, but as something you
need.
 Purpose of paying attention to nutrition: if fueling properly, the day of competition, you should
feel just as good as you did at the beginning of the week after a day of rest!
 Remember that fueling is 24/7…you must always consider what you are putting into your body! Trying
to properly fuel the day before a meet is NOT enough.
 “Reward” food should be eaten on hardest workout days, NOT your days off!
 Goal is many meals with smaller portions and a high volume of healthy, whole foods.
 Higher intensity days require more protein!
 Always hydrate! DEHYDRATION is the #1 reason of fatigue, cramping, and poor workouts.
Practical Eating Schedule for Workouts and Races
Practical Eating for Days Off
*Eat every 2-3 hours*
8:00 AM breakfast
11:00 brunch
10:30 AM snack
3:00 snack
12:30 PM lunch
7:00 light dinner
2:00 PM bigger snack
3:48 pre-workout snack
6:00 post-workout snack
7:00 dinner (heavier meals 2 days before race)
Meal Ideas:
 Add fruit and/or veggies to every meal
 Add lean protein to 2/3 of meals
 Choose whole-grains over “white” grains
 Eat a bigger meal (breakfast, lunch, or dinner) within TWO HOURS of working out
Breakfast
Lunch
Snack
Dinner
Hydration
oatmeal with
turkey
Daytime: Nature Valley Mix of lean protein,
Daytime: WATER,
peanut butter
sandwich and
granola bar, apple or
carbs, and
everyday you should
apple
banana and pb, pretzels,
fruit/veggies
drink ½ your body
whole-grain
½ sandwich
weight in oz. of water
cereal and
pb&j sandwich
chicken, potatoes, and
milk
and baby
Pre-Race/Pre-Workout steamed veggies
During Workout:
carrots
<90 minutes, water
(30 minutes prior):
apple juice
applesauce (sweetened)
black bean burgers on >90 minutes, Gatorade
yogurt, and
chicken wrap
honey, fruit snacks
whole-wheat buns and may be beneficial
granola
and banana
roasted veggies
Post Workout: for
Post-Workout (within
granola bar,
bagel with
every pound lost
30 minutes):
banana, and
peanut butter
chocolate or strawberry
during a run, drink 24
AVOID:
peanut butter
and berries
milk, banana with peanut Salads as a meal
oz. of water
butter, ½ PB&J
(don’t have enough
omelet with
hummus with
sandwich, protein bar,
carbs and protein for
AVOID:
veggies
whole-grain
string cheese and
what you’re doing,
Soda
crackers and
crackers, 1/3 cup trail
plain and simple)
Energy drinks
veggies
mix
Fried food
Coconut water
Too much cheese
Caffeinated/sugary
drinks
Super Foods for Runners:
Peanut butter: quality protein source and with a bagel or bread provides an easy-to-digest snack before a run
Bananas: a great high-carb energy-booster before an afternoon practice; also contains lots of potassium to
reduce soreness
Berries: contain vitamin C and potassium that will help ease soreness and help the body repair itself
Broccoli: contains vitamin C, potassium, fiber, and phytochemicals—all of which help reach peak performance
and health
Low-fat yogurt: one cup contains 1/3 of your daily recommended calcium; also has protein to build muscles
and recover from tough workouts
Lean beef: quality protein source and high in IRON (if you are vegetarian, you can also eat bean, peas, and
green leafy veggies for the same benefits)
Wild Salmon: quality protein source and high in heart-healthy omega-3 fats, which counteract inflammation
and boost your immune system
Daily Meal Plan Idea:
Breakfast: Berries and low-fat yogurt
Lunch: Peanut butter and jelly sandwich and a banana
Dinner: Stir-fry with steak strips, broccoli, onions, and spinach
Fuel to train.
Fuel to race.
Fuel to win.