Dublin Crew – Optimal Nutrition for Training
Mary Sheehan RD, CSP, LD * msheehan.35@gmail.com
1. Nutrition has to be thought of as part of your training
2. General rules
a. Eat breakfast daily
i. Try to get something in you within an hour of waking up
ii. Even something like piece of fruit, juice/toast is better than nothing
b. Eat every 3-4 hours throughout the day
c. 5-a-day fruits and vegetables
d. Small amounts of protein and quality carbohydrates at all meals and snacks
i. Yogurt
ii. Peanut/nut butter sandwich on whole grain bread
iii. Fruit Smoothie
iv. Trail mix with string cheese
e. Drink water throughout the day
i. If you are thirsty, you are already dehydrated
3. Athlete Specifics
a. Maintain an efficient metabolism
i. Never eat below your basal metabolic rate
1. This does not include physical activity
2. Amount of calories to maintain body function at rest
b. Smaller more frequent meals
i. Your body won’t trust you
ii. Breakfast
iii. Protein at each meal to help protect lean mass
c. Healthy weight loss – 1 -2 pounds per week
4. Recovery Nutrition
a. Importance
i. Repairs and gets muscle ready for next practice or event
ii. Protects immune system
iii. Prevents overtraining
iv. Gives you an edge over competitors who don’t take the time to refuel
b. When?
i. Within 60 minutes after event finishes
ii. Ideally within 20-30 minutes
c. What?
i. 3:1 ratio of grams of carbohydrate to protein
1. low-fat chocolate milk
2. yogurt
3. fruit and yogurt smoothie
4. peanut butter and jelly sandwich
5. Supplement bar or drink
6. Whole grain crackers with cheese
7. Homemade trail mix**
5. Hydration
a. Every night, check color of your urine, should pee close to clear
b. Should pee every 3-4 hours
Dublin Crew – Optimal Nutrition for Training
Mary Sheehan RD, CSP, LD * msheehan.35@gmail.com
Regatta Day Nutrition
1. Race Day Strategies
A. Limit fat intake
Delays gastric emptying—feel full and heavy
Potential for stomach upset or bowel issues
B. Fluids
Need approx. 10 cups/day but everyone is different
Fluid comes from drinks and food
Urine needs to be clear to light yellow like lemonade and not opaque and
dark like apple juice or cider.
Check urine nightly—DO NOT go to bed dehydrated. If urine is dark - need
to drink 2 cups of water
2. Timing of Nutrition for Race Day
A. Morning Event
Force yourself to get up early enough to have a high carbohydrate meal so
that you have fuel to compete and the food is digested.
Meal should be at least 2 hours prior to competition
Cereal with skim milk, fruit smoothie, or bagel with small amt. of peanut
butter
Hydrate - most of us wake up in a dehydrated state so drink water, G2 or
some juice
B. Afternoon Event
Monitor your hydration
A good breakfast that is low fat, moderate protein and high carbohydrate 3
4 hours before the event.
1. Breakfast sandwich (with Canadian bacon) and fruit
2. Pancakes with a fruit topping and yogurt
3. 2 Eggs, whole grain toast, fruit and a glass of low fat milk
A light snack 45 minutes prior to racing would top off fuel stores and leave
your stomach in a comfortable state. Ideas would include some fruit, a small
whole grain bagel, or just some juice or Gatorade if your stomach is finicky.
C. Multiple Events
Monitor hydration
Recovery nutrition essential. Need to replace all fuel stores lost in the
game so you are refueled for the next game. Recovery nutrition should start
within 20 minutes after completion of the game.
Suggested timing: at 20 minutes you need to consumes fluids and at least
40-60 grams carbohydrates and 10-20 grams protein….at 1.5 hours after
completion consume more fluids and if you have 3 or more hours a balanced
meal or if not a larger snack of easily digested carbohydrates
Example—20 minutes consume 10-12 oz low fat chocolate milk and at 1.5
hours a deli sandwich and a piece of fruit (or if competing within a couple of
hours, consume some yogurt and fruit)