Nutrition

VHS Nutrition Best Practices

This resource was created by Coach Karisa Curtis, a double-certified nutritionist, certified personal trainer, former Division 1 college distance runner, and IronMan triathlete.

Table of Contents:

Fueling for an 8 am Practice/Workout
Fueling for a School Day and Practice
Fueling for a Morning Race
Fueling for a Day or Evening Race
Other Guidelines and Info
MVP Foods and Supplements

Fueling for an 8 am Practice/ Workout

7 am wakeup (or earlier)
Drink 16 oz water (can add a pinch of salt if on a hot day).
Have a light, high carbohydrate, low-fat, low-fiber meal.

Examples:

Piece of toast, Vans waffle, or half to whole bagel with nut butter and honey
Pack of instant oatmeal and ½ banana
Scrambled egg and applesauce pack
Small bowl of low-fiber cereal (not too sugary (OK: Cheerios, Kix, Puffins, Life, Corn Chex, Honey Bunches of Oats)
Banana and peanut butter
Low-fat yogurt and a handful of blueberries.
If in a pinch: Clif Bar, Lara Bar, Kate’s Real Food, Honey Stinger Waffle, Picky Bar, RX Bar, Go Macro Bar, Orgain Nutrition Shake

4. Post Workout: Aim to have a snack within 30 minutes of your workout that contains 45- 60 grams of carbs and 15-20 grams of protein. Drink 16-24 ounces of water within the hour. Since this is before breakfast and on-the-go, you can embrace packaged foods here.

Examples:

Protein bar and a piece of fruit. Recommended brands: Barbell Bars, Think Bars, Rise Bras, Atlas Bars, Misfit Bars, Clif Builder Bar, One Bar, Perfect Bar
Protein Shake and Piece of Fruit. Recommended Brands: Core Power, Orgain Clean or Plant Protein, Owyn, Ripple Plant Protein, Aloha, Muscle Milk Zero
Or, pb&j and chocolate milk
Or, jerky stick, applesauce pack, and trail mix pack

5. A late breakfast (another hour or so later) should be more nutrient-dense.

Examples:

Greens, fruit, and yogurt smoothie
Vegetable omelet and toast
Rice with avocado, scrambled eggs and veggies

6. Continue to hydrate throughout the day and eat nutrient-dense, balanced meals.

Fueling for a School Day and Practice

Drink 16 oz of water upon waking.
For breakfast, avoid high sugar/carb breakfast. (No sugary cereals, pancakes or waffles with syrup, etc.) Remember the no naked carb rule (*see guidelines at the bottom) - always include protein, healthy fat, and fiber in every meal EXCEPT pre-workout and pre-race where you want to keep fiber and fat low, and protein moderate.

Examples:

Two scrambled eggs and a slice of cheese on toast with a small bowl of berries or piece of fruit
Two Vans waffles with nut butter and honey and an orange
¼ Cantaloupe with low-fat Chobani yogurt and granola, smoothie with banana
Smoothie: frozen strawberries, protein powder, cinnamon, pitted date, nut butter and almond milk
Two hard-boiled eggs and an apple with peanut butter, thick rolled oats (oatmeal) with berries, chia seeds, drizzle of honey, cinnamon, and dollop of greek yogurt

Drink water throughout the day (your daily intake of water should be about 75% of your body weight in ounces)
Light snack before lunch if hungry (always listen to hunger cues.) Keep healthy snacks on hand: pretzels and string cheese, pb&j, apple and nut butter pack, dried fruit and nut trail mix pack, Clif Bar, Lara Bar, Kind Bar (Mini or Regular versions), jerky and a piece of fruit, applesauce packet and handful of almonds.
Lunch should be nutritious and always contain protein, moderate healthy fat, moderate fiber, and a carbohydrate base.

Examples:

Whole wheat bagel, almond butter, apple, plantain chips, and jerky stick.
Whole wheat or corn tortillas rolled up with peanut butter and jelly, cashews and raisins trail mix, and snack bag of carrots
Whole grain turkey and cheese, pretzels and carrot sticks with hummus, and 2% fat yogurt
Quinoa with cherry tomatoes, feta cheese, olive oil, with 2 hard-boiled eggs and a piece of fruit

4. Light snack before practice if hungry. 10-20 oz water. Super quick carbs that are easily digested right before practice or even a race if feeling hungry close to warmup time: Goldfish, a couple of graham crackers, applesauce pack, fruit snacks, peanut butter crackers, pretzels, peanut butter filled pretzels, Saltines, popcorn, Quaker Rice Cake, a couple of Fig Newtons, Gatorade.

5. Post Workout: Aim to have a snack within 30 minutes of your workout that contains 45- 60 grams of carbs and 15-20 grams of protein. Drink 24 ounces of water within the hour. Since this on-the-go, feel free to embrace packaged foods here.

Examples:

Protein bar and a piece of fruit. Recommended brands: Barbell Bars, Think Bars, Rise Bras, Atlas Bars, Misfit Bars, Clif Builder Bar, One Bar, Perfect Bar.
Protein Shake and Piece of Fruit. Recommended Brands: Core Power, Orgain Clean or Plant Protein, Owyn, Ripple Plant Protein, Aloha, Muscle Milk Zero
Or, pb&j and chocolate milk
Or, jerky stick, applesauce pack and trail mix pack

Fueling for a Morning Race Day

*Always practice race nutrition before race day. Practice on hard workout days where high effort (and possibly nerves will be involved.)

Pay extra attention to hydration 24 hours before the race. Day before a race cut back on fiber intake slightly.
THE NIGHT BEFORE: Eat a normal, nutritious meal. No need to carbo load or eat a lot of extra calories.

Examples:

Chicken breast, whole grain pasta and spinach and arugula salad
Salmon, couscous, and roasted broccoli
Rice and lentil grain bowl with roasted beets and carrots and high-quality protein
Stirfry with veggies and high-quality protein over rice
Hearty veggie and chicken (or other protein) soup with sourdough bread and salad
Turkey burger, salad, and sweet potatoes.

Morning of: Upon waking, drink 16 oz of water. Continue to take a couple sips of water every 20 minutes leading up to race.
AVOID foods high in fat and fiber or that are spicy or acidic. Example: bacon, egg and cheese breakfast sandwich with salsa.
Aim to eat breakfast at least 2-3 hours before. If you have closer to 3 hours, have a heartier breakfast.

Examples:

Oatmeal, cinnamon, peanut butter and banana
Scrambled eggs and toast with light spread of grass-fed butter (if possible) and cup of strawberries.
If your body can handle dairy, low-sugar lowfat yogurt with berries, bananas, granola, and slice of toast with nut butter.

4. If only 2 hours before a race, have a smaller meal/hearty snack and an hour out, have a light carbohydrate snack. *And follow rules for #7.

Examples for breakfast 2 hours out:

1 piece of toast and a scrambled egg with a small cup of berries
Yogurt with berries and sprinkle of granola
1 Vans waffle with peanut butter and ½ a banana
Cup of oatmeal with cinnamon, handful of berries and teaspoon of nut butter
½ bagel with light shmear of cream cheese and honey with applesauce or berries.
If you are especially nervous, consider a liquid meal as you get closer to the race like the Orgain Nutritional Shake and ½ a banana or handful of pretzels.

5. If you had a light breakfast 2 hours or less out from race (instead of a larger meal 3-4 hours out), consider a light, easily digestible carbohydrate snack 45-60 minutes before race/pre-warmup if you are hungry.

Examples:

A few sips of Gatorade or Powerade
1 or 2 energy chews (like Clif Blok)
A gel (like Gu, Clif Shot or Honey Stinger)
Small handful of goldfish or pretzels
Rice cake or graham cracker
Or even a few fruit snacks (like Motts).

6. Post race: You likely won’t be hungry right after the race. After you cool down, do your best to fuel yourself for recovery as your stomach allows. This is likely a good time for a liquid meal like a protein shake and a couple of energy chews (eg. Clif Blok) or ½ banana for carbohydrates.

Recommended Brands: Core Power, Orgain Clean or Plant Protein, Owyn, Ripple Plant Protein, Aloha, Muscle Milk Zero.
Or protein bar and a piece of fruit. Recommended brands: Barbell Bars, Think Bars, Rise Bras, Atlas Bars, Misfit Bars, Clif Builder Bar, One Bar, Perfect Bar.
Or, pb&j and chocolate milk, jerky stick, applesauce pack and trail mix pack.

7. Once you become hungry again, eat a nutritious and balanced meal. NO junk and fast food!

Fueling for a Day/Evening Race

*Always practice race nutrition before race day. Practice on hard workout days where high effort (and possibly nerves will be involved.)

Pay extra attention to hydration 24 hours before the race. Day before a race cut back on fiber intake slightly.
THE NIGHT BEFORE: Eat a normal, nutritious meal. No need to carbo load or eat a lot of extra calories.

Examples:

Chicken breast, whole grain pasta and spinach and arugula salad
Salmon, couscous, and roasted broccoli
Rice and lentil grain bowl with roasted beets and carrots and high-quality protein
Stirfry with veggies and high-quality protein over rice
Hearty veggie and chicken (or other protein) soup with sourdough bread and salad
Turkey burger, salad and sweet potatoes.

Morning of: Upon waking, drink 16 oz of water.
AVOID foods high in fat and fiber or that are spicy or acidic. Example: bacon, egg and cheese breakfast sandwich with salsa.
For breakfast, avoid high sugar/carb breakfast. (No sugary cereals, pancakes or waffles with syrup, etc.) Remember the no naked carb rule - always include protein, healthy fat and fiber in every meal EXCEPT pre-workout and pre-race where you want to keep fiber and fat low and protein moderate.

Examples:

Two scrambled eggs and slice of cheese on toast with small bowl of berries or piece of fruit
Two Vans waffles with nut butter and honey and an orange
¼ Cantaloupe with low-fat Chobani yogurt and granola
Smoothie with banana, frozen strawberries, protein powder, cinnamon, pitted date, nut butter and almond milk
Two hard boiled eggs and an apple with peanut butter
Thick rolled oats (oatmeal) with berries, chia seeds, drizzle of honey, cinnamon and dollop of greek yogurt

Drink water throughout the day (your daily intake of water should be about 75% of your body weight in ounces)
Light snack before lunch if hungry (always listen to hunger cues.)
Eat a balanced meal 3-4 hours before race (see lunch options on School Days).
If you have a later race, have a smaller meal/ large snack 2 hours before. *And follow rules for #10.

Examples:

½ Turkey sandwich, ½ banana and TBSP peanut butter
Pretzels and peanut butter and small container of berries
Bar and an applesauce packet or piece of fruit
Lowfat greek yogurt with a handful of berries and a sprinkle of granola
Pb&j sandwich and ½ banana
Avoid foods high in fat and fiber or that are spicy or acidic. If you are especially nervous, consider a mostly liquid meal ie. Orgain Nutrition Shake and ½ banana or handful of pretzels.

If you had light snack 2 hour or less out from race (instead of a larger meal 3-4 hours out), consider a light, easily digestible carbohydrate snack 45-60 minutes before race/pre-warmup if you are hungry.

Examples:

A few sips of Gatorade or Powerade
1 or 2 energy chews (like Clif Blok)
A gel (like Gu, Clif Shot or Honey Stinger)
Small handful of goldfish or pretzels
Rice cake or graham cracker
Or even a few fruit snacks (like Motts).

Post race: You likely won’t be hungry right after the race. After you cool down, do your best to fuel yourself for recovery as your stomach allows. This is likely a good time for a liquid meal like a protein shake and a couple of energy chews (eg. Clif Blok) for carbohydrates.

Recommended Brands: Core Power, Orgain Clean or Plant Protein, Owyn, Ripple Plant Protein, Aloha, Muscle Milk Zero.
Or, protein bar and a piece of fruit. Recommended brands: Barbell Bars, Think Bars, Rise Bras, Atlas Bars, Misfit Bars, Clif Builder Bar, One Bar, Perfect Bar.
Or, pb&j and chocolate milk, jerky stick, applesauce pack and trail mix pack.

Once you become hungry again, eat a nutritious and balanced meal. NO junk and fast food!

Other Guidelines and Info

Try to avoid naked carbs (straight carbohydrates by themselves unaccompanied by protein, fat or fiber), except for an hour leading up to a race or workout, where fast-digesting carbs will be best to provide quick energy. If you train your body to only run on simple carbs, you will have difficulty switching fuel sources (to fat) when necessary.
All meals should include protein, fat, and fiber along with your base of carbohydrates (approx. 55-65% of calories for distance runners), except for directly before a race or workout, where simple carbs are preferred.
Protein should be spread throughout the day, every 3-5 hours. Aim for 2-3 grams of leucine at each meal/snack, a key essential amino acid that stimulates muscle protein synthesis.

To calculate protein needs (this calculation is specific to endurance runners): 1. Divide weight in lbs by 2.2 to get weight in kg. 2) Multiply by 1.2-1.4 g/kg/day to get total protein. 3. Divide total protein by the number of snacks/meals you eat a day to get the average protein amount per meal/snack to shoot for during a day.

*See below for protein food chart.

Fuel approximately every few hours.
Eat as many colorful fruits and vegetables throughout the day as possible; eat the rainbow! Colorful foods tend to have the highest antioxidant content and will help reduce oxidative stress on the body to help you recover and heal faster.
Keep healthy snacks on hand: pretzels and string cheese, pb&j, apple and nut butter pack, dried fruit and nut rail mix pack, Clif Bar, Lara Bar, Kind Bar (Mini or Regular versions), jerky, a piece of fruit, applesauce packet and snack bag of almonds.
Hydrate throughout the day. Aim for 75% of body weight in ounces of water every day. Know how many ounces are in your water bottle so you can calculate. Performance can be impacted with as little as 2-3% body weight lost from sweat.

2-3 hours before practice: 16 oz.
20-30 minutes before practice: 8 oz.
During practice: enough to limit dehydration greater than 2% of body weight lost.
After practice: 16-24 oz.

Other hydration tips:

Carry a water bottle with you at all times.
Aim to drink two cups of water at every meal.
Have a smoothie as breakfast or a snack.
Eat hydrating foods like soup, cucumber, lettuce, celery, peppers, tomatoes, watermelon and cantaloupe.
Include electrolytes on hot days after workouts. Recommended brands: LMNT (highest salt content, great for super hot/heavy sweating days), Ultima, NUUN, Elete Electrolyte Hydration Drops (flavorless), Laird Superfood Hydrate Coconut Water Powder (the extra potassium in this is good if you tend to get muscle cramps), Liquid IV (contains some carbs).
If you’re going through a high-stress time, consider adding a pinch of high mineral content salt (Real Salt or Celtic Sea Salt) to your 16 ounces of water upon waking. This will help take the load off the adrenals first thing in the morning by gently increasing cortisol. Your adrenals will be less taxed to deal with the day ahead. The salt (just a pinch!) will also likely aid in water absorption to better hydrate you from the beginning of the day.

MVP Foods and Supplements for Recovery and Performance

1. High Nitrate Vegetables - dilate blood vessels so more oxygen can get to working muscles and improve mitochondrial function. It increases performance by allowing you to work harder at a lower oxygen cost.

Beets, Spinach, Kale, Arugula, Celery, Bok Choy, Carrots, Garlic.
Favorite supplements: Humann Super Beets Sport, Humann Super Beets Energy Gummies (contains 30mg of caffeine)

2. Foods High in Omega-3’s - helps improve recovery by decreasing muscle inflammation. Improves endurance capacity and delayed onset of muscle soreness. They also help increase oxygen delivery to the heart and reduce it’s workload.

Salmon, Sardines, Mackerel, Flaxseeds, Chia Seeds, Hemp Seeds, Walnuts, Meat and Dairy Products from Grass-fed Animals, Veggies like Spinach and Brussels sprouts
Favorite Supplement: Nordic Naturals Ultimate Omega 2xs Mini, Viva Naturals Omega - 3 Fish Oil (½ dose)

3. Tart Cherry Juice - lessens pain, accelerates strength recovery after exercise and decreases inflammation and oxidative stress in the body. It also promotes better sleep.

Favorite supplements: Humann Tart Cherry Gummies, Cherimundi Juice, Life Extension Tart Cherry Capsules

4. Spirulina - has the highest percentage of complete protein by weight of any food. Rich in antioxidants, phytonutrients, and vitamins. Has been correlated with increased endurance and expedited recovery after exercise.

Favorite Supplements: Now Foods Organic Spirulina Tablets, Nutrex Hawaii Spirulina Tablets

5. Chia Seeds - a complete protein high in omega-3 fatty acids, fiber, phytonutrients, and antioxidants. Have been shown to boost endurance, increase oxygen uptake, and limit dehydration. It’s a “slow-carb” that provides sustained energy over a long period of time.

6. Protein Powder - while protein powder should never replace whole foods, it is helpful to have on hand for making smoothies and having an accessible high-quality protein source available. Whey protein powder is superior to plant protein powders regarding amino acid bioavailability and absorption. However, whey protein can sometimes be harsh on the stomach, and plant proteins are still a great source, if whey does not work for you. *Make sure to look for the whey isolate form, as that will be easier on the digestive system. Grass-fed is also best.

Favorite Whey Powder Brands: Momentous, Garden of Life Sport, Orgain, Clean Simple Eats, Thorne
Favorite Plant Protein Powders: Sunwarrior, Garden of Life Sport Plant-Based, Kos Organic

7. Collagen and Vitamin C - if a tendon injury occurs, consider supplementing with Collagen and Vitamin C in conjunction, during the healing phase. When getting back to running, 5-15 g of collagen taken alongside 500 mg of Vitamin C about one hour before exercise has been shown to be most effective for joint and tissue support.

Example: Bone broth with citrus
Favorite Supplements: Vital Proteins Collagen, Ancient Nutrition Collagen, Momentous Collagen, Vitamin Code Raw Vitamin C, Thorne Vitamin C, Solgar Ester-C

This resource was created by Coach Karisa Curtis, a double-certified nutritionist, certified personal trainer, former Division 1 college distance runner, and IronMan triathlete.