Brenna Thompson MSRDLDN XC and Track in HS XC and Track 2 years at Minnesota State University Mankato Sprint Triathlons Countless 5ks Several ½ marathons Strong First Tactical Strength Challenge ID: 1042820
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1. 5K NutritionBrenna Thompson MS RD LD
2. Brenna Thompson MS,RD,LDN-XC and Track in H.S. -XC and Track 2 years at Minnesota State University, Mankato-Sprint Triathlons-Countless 5ks-Several ½ marathons-Strong First Tactical Strength Challenge-5 Tibial Stress Fractures-Chronic Knee Tendonitis -1 Broken vertebrae
3. Today’s TopicsWhen to eat whatProtein requirementsHydration and ElectrolytesSupplements
4. Replenish Don’t ReplaceYour body cannot replace fluids and nutrients at the same rate it depletes them. There is no need to replace sugar or electrolytes during short bouts of exercise.
5. Pre WorkoutChoose easily digested foods. Avoid high fiber bars, simple sugar, and acidic foods. Finish a full meal 3 hours before exercise. Smoothie: 1 cup unsweetened coconut milk + ½ - 1 cup fruit + Protein powder½ - 1 cup cooked oatmeal + 1-2Tbs PB + 10-15g Protein powder½ - 1 Sandwich ½-1 Protein bar or 2-3 Protein Snack Balls
6. Homemade Protein Snack Balls1 cup Peanut/Almond/Cashew/Sunflower Seed Butter3 Tbs melted coconut oil2Tbs Honey or maple Syrup1-2+ cup protein powder2-3+ cup Rice CerealCombine coconut oil and Nut butter and honeyStir in cereal and protein powderRoll into balls, and then roll in your choice of coating: Cocoa Powder, Almond Meal, Coconut Flour, Finely shredded coconutStore in Fridge or Freezer
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8. Protein Needs 150# AthleteDivide by 2.2= 68kgMultiply by 1.2-2.0= 81g – 136g protein/dayOR…Moderate training – .45 grams per pound = 67g Heavy training – .5-.75 grams per pound = 75 - 113gSuper training – .8-.9 grams per pound = 120 - 135g
9. Protein Content½ cup black beans = 7g (only 50% absorbed)2 eggs = 14g ¾ cup Plain Greek Yogurt = 17g 1 serving whey protein powder = 20g3 oz canned tuna = 25g3.5 oz cooked chicken breast = 31g
10. Protein PowderBiPro - Whey ProteinBiPro WaterDynamic Paleo Protein Powder – Hydro BeefJay Robb – Whey or Egg WhiteVega, Olli, Amazing Grass – Plant Based
11. WATER!!!!
12. HydrationMost athletes, under most conditions, need 20-25 ounces/hour - roughly the equivalent of a standard size small or large water bottle. Lighter athletes and/or athletes exercising in cool weather conditions may only require an intake of 16-18 ounces/hour. Larger athletes and/or athletes exercising under very hot and humid conditions may consider intake of 28-30 ounces/hour.
13. ElectrolytesSodiumPotassiumMagnesiumCalciumYour daily dietary sodium intake, fitness level, acclimatization, and the environmental conditions (heat, humidity, etc.) all affect the amount of electrolytes you will need to replenish during/after exercise. No more than 100-600 milligrams of sodium chloride/hour.
14. Just ElectrolytesCoconut WaterNUUNScratch LabsUCAN HydrateHammer EndurolyteVega Sport
15. Lily Nichols Electrolyte Replacement1qt coconut water ¼ tsp sea salt½ cup juice (pineapple, orange, cherry, apple)Juice of 1 lemon10 drops trace mineral concentrate (ConcenTrace)Mix all ingredients in a large pitcher, store in refrigeratorReal Food For Pregnancy – Lily Nichols
16. After Longer RunsConsider eating 30 grams of complex carbohydrates and 10-20 grams of protein. Hammer Nutrition RecoveriteBiPro Water + Dried MangoGlass of Milk + Banana Turkey Sandwich (2-3oz turkey)Low Fat Cottage Cheese + PeachesChicken + ½ - 1 Sweet Potato + Side SaladGround Beef + ½ cup Rice + green veggies
17. Stock your KitchenProteinCarbsFatsChicken Thighs/BreastLettuce/Salad MixButter/GheeGround Beef/TurkeyShredded CabbageOlive OilPork Chops/loinGreen BeansCoconut OilPork/Beef RoastsSeasonal FruitOlivesEggsFrozen Broccoli/CauliflowerCanned Coconut MilkPlain YogurtFrozen PeasAvocadosCheeseSweet Potatoes 2-3 nuts / Nut ButterOrganic Tofu/TempehWinter SquashHains/Primal MayonnaiseLegumes/LentilsLegumes/LentilsSalad DressingWild Game MeatsBell PeppersSour CreamNitrate Free Deli MeatCucumbersCream CheeseNitrate Free SausageBaby CarrotsNitrate Free BaconTomatoes (fresh or canned)Pickles
18. Supplement Considerations
19. JointsSupporting your CartilageCartilage is composed of collagen fibers that impart tensile strength, and proteoglycan molecules (especially chondroitin) that serve as a cushion for joint impact. Lifestyle factors and age can both contribute to a breakdown of healthy cartilage and lead to discomfort, which can lead to nutrient and fluid deprivation of the affected cartilage. Chondro-Flx 3/dayMSM 900 1-2/day
20. Magnesium!!!Deficiency: Insomnia, High Blood Pressure, High Cholesterol, High Blood Sugar, Anxiety/Depression, ADHD, Muscle Cramps (Charlie Horses), Eye Twitch, Chocolate Cravings.Foods: Beef, Salmon, Leafy Greens, Nuts/Seeds, Avocados, Black BeansSupplement with 300-400mg
21. Supplement Portal
22. Other ResourcesRoar – Stacy SimsAnything By Nancy ClarkThe Feed Zone series – Biju Thomas
23. Questions?