Scurry Tip #11: Protect Your Immune System

Frequent intense exercise can cause decreases in immune response and increased susceptibility to infection particularly upper respiratory infection.

3 nutritional strategies:

 Maintain adequate carbohydrate and protein intakes

 Prevent dehydration

 Prevent vitamin and mineral deficiency

Nutrition tip by Christine Vairetta

Scurry Tip #9: Recovery

Recovery time after an intense workout is 15 min. If you don’t eat within 15 min of exercise, you extend the recovery process by 24 hrs.

Immediate post- exercise feeding of carbohydrate or protein has beneficial effects on muscle glycogen replenishment and muscle protein synthesis.

A combination of carbohydrate and protein works best! Some examples include: peanut butter with crackers, toast, or banana; yogurt; turkey sandwich; tuna with crackers; protein bar; cottage cheese with fruit.

Nutrition tip by Christine Vairetta

Scurry Tip #2: Nutrition

Eat low glycemic index foods 2-3 hours before your workout to maximize performance.

 

• Sample pre- workout/ race meals: oatmeal, ½ cup skim milk, and 1 slice whole wheat toast; 2 slices toast with peanut butter; granola bar or sports bar; homemade fruit smoothie with fruit and milk or yogurt. Remember that tolerance of pre-workout/ race meals are very individualized and vary among each athlete. Always practice your pre-workout/ race meals to determine timing your tolerance for pre- workout/ race foods.
• Some of the above sample meals also include protein. Protein helps to build and repair muscle tissue. Protein before exercise may also decrease muscle soreness.
• It is recommended to choose low fat, low fiber foods prior to your event for optimal digestion. If you are still having issues with digestion, try a sports drink , bar, or gel.

 

Nutrition tip by Christine Vairetta