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ACTIVE NUTRITION FOR
RUNNING
Distance running on the track, road or trail differs from the running required for
stop-and-go sports. Being well-nourished before, during and after a run is key
to optimizing performance.
C
S O
T MEET SCOTT JUREK
T A professional runner and Team CLIF Bar ultramarathoner who runs an average of 20 hours
per week (running 2-3 times/day during peak training season). His athletic discipline helps
him focus not only on running, but also on balancing his work and family life.
Performance Priorities:
Fueling Basics
Carbohydrate Protein Hydration
Carbohydrate is the most important fuel High-quality protein foods help Water is sufficient for shorter runs
source for runners. It is needed before encourage muscle growth and repair (less than an hour), but longer runs
(to be stored in the muscles as glycogen following a training run or race. require additional fuel to keep muscles
for later), during (for immediate energy For optimal recovery after a long well-hydrated.
needs) and after exercise (to replenish run, consume a high-carbohydrate As a starting point, aim to drink 4-6
used muscle glycogen). (~40 grams), high-protein (15-25 grams) ounces of fluid every 15-20 minutes
One to four hours before a run, snack within the first 30 minutes during a run. If you sweat a lot, you
consume a meal or snack with post exercise. may benefit from drinking more.
0.5-2.0 grams of carbohydrate/lb o 1 cup Gr eek yogurt + ½ cup granola +
1 oz almonds = 50 g carb : 22 g protein When running outdoors during the
of body weight, to help fuel the hot summer months, electrolyte
constant muscle contractions that o 1 cup cottage cheese + 2½ cups berries
= 50 g carb : 25 g protein drinks, gels and chews can help
occur while running. replace the sodium, potassium and
o 16-oz bottle of chocolate milk =
Sports foods can provide the 40 g carb : 16 g protein magnesium lost in sweat.
carbohydrates needed to maintain a ®
o CLIF Whey Protein Bar + an apple =
steady blood sugar and energy levels 40 g carb : 15 g protein DID YOU KNOW?
during a long run lasting more than
an hour. Aim to take in 30-90 grams You can determine
of carbohydrate per hour.
your sweat loss
“Just like you plan for your workout, plan for your recovery. My go-to recovery after running. Weigh
snack is a smoothie with a good carbohydrate and protein balance. I like to yourself before a run and
add ginger and turmeric for flavor, as well as a healthy source of fat like flax again afterwards.
seeds to boost the nutrition profile.” – SCOTT For EACH POUND
Want a race day nutrition plan? LOST, rehydrate with
20-24 OUNCES OF
Work with a registered dietitian to use the Active Nutrition Guide at FLUID post run.
www.clifbar.com/activenutritionguide to develop a personalized race day nutrition plan.
Ideas and suggestions are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this resource are not intended to make health or nutrition
claims about Clif Bar & Company products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity.
PERSONALIZED ACTIVE
NUTRITION FOR RUNNING
Runners have specific day-to-day nutrition needs based on the intensity, frequency
and duration of their training. The following steps can help you develop your athlete’s
own personalized nutrition plan.
The following content is to be used by a nutrition professional. Consult a registered dietitian to determine your individual nutrition needs.
STEP 1: Calculate Energy Needs
Energy expenditure during activity will differ based on speed, body weight and running technique, but an easy rule of thumb is
1
to estimate that that one mile of running burns approximately 100 calories. Total daily energy expenditure (TDEE) takes into
account resting metabolic rate (RMR) and physical activity level, while TDEE plus energy expended during purposeful exercise
determines total energy needs.
TDEE = RMR X Physical Activity Level (PAL)*
RMR for males (kcal/day) = (9.99 x weight in kg) + (6.25 x height in cm) – (4.92 x age in yrs) + 5
RMR for females (kcal/day) = (9.99 x weight in kg) + (6.25 x height in cm) – (4.92 x age in yrs) – 161
Total Energy Needs = TDEE + Calories Used During Exercise
*Refer to the PAL factor table in the Active Nutrition Guide at clifbar.com/activenutritionguide for guidance.
STEP 2: Create a Custom Meal Pattern
Use the calculated energy needs to create a personalized nutrition plan. As activity duration and intensity change, so do
food and beverage needs. Carbohydrate, fat and protein needs will vary each day based on individual goals, activity length and
intensity — adjusting meals, snacks and recovery nutrition to match the day’s needs will help optimize energy and performance.
Meal Pattern
Macronutrient Needs Based on Exercise Intensity Recommendations
(servings/day)
8-10 servings fruit CARBOHYDRATE
730 10-15 servings vegetables 50-65% of total calories
13-20 servings grains
4-7 servings fruit 5-8 servings lean meat/fish/soy _____ Fruits
540 5-9 servings vegetables 4-6 servings dairy
1-3 servings fruit 8-12 servings grains 6-10 servings fat Carbohydrates _____ Vegetables
1-4 servings vegetables 2-4 servings lean meat/fish/soy _____ Grains / Starch
360 1-7 servings grains 2-3 servings dairy
1-2 servings lean meat/fish/soy 2-5 servings fat
1-2 servings dairy Protein PROTEIN
GRAMS REQUIRED 1-2 servings fat 10-20% of total calories
180
Fat ____ Lean Meat / Fish / Soy
EXERCISE ____ Dairy
INTENSITY Rest Moderate Intensity High Intensity ____ Legumes / Beans
0 1 2 3 4 5
FAT
20-35% of total calories
For more information on developing personalized, periodized meal plans, and for additional ___ Oils
athlete examples, visit clifbar.com/activenutritionguide to download the Active Nutrition Guide. ___ Nuts / Seeds
SPORTS FOODS
Author Bio ____ Sports Drinks
Bob Murray, PhD, FACSM is an exercise physiologist and owner of Sports ____ Chews
Science Insights, a consulting group that offers expertise in exercise science and ____ Gels
sports nutrition. He has authored several chapters, articles, and books on sports ____ Bars
nutrition and is the former director of the Gatorade Sports Science Institute.
1 McArdle, W.D., Katch, F. I., & Katch, V. L. (2014). Exercise physiology: Energy, nutrition, and human performance. Philadelphia: Lippincott Williams and Wilkins.
2 Institute of Medicine (2005) Dietary reference intakes: For energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids. Washington, D.C.: National Academy Press.
3 U.S. Department of Health and Human Services (2008). Physical activity guidelines for Americans. Retrieved from https://health.gov/paguidelines/pdf/paguide.pdf.
4 Murray B., & Craighead D. (2017). Running Science. London: Ivy Press.
5 Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet, 116(3),
501-528. doi:10.1016/j.jand.2015.12.006.
ACTIVE NUTRITION FOR
SOCCER
Soccer requires a balance of endurance, speed, strength, agility and mental
toughness. From conditioning at practice to high-intensity matches on the field,
proper nutrition for all levels of training is key to performance.
E
K E
L
Y MEET KEELY WACHS
An ex-collegiate soccer player, full-time dad and Clif Bar & Company
employee. He trains an average of five hours per week and strives to
compete recreationally in the sport and remain active with his kids.
Performance Priorities:
Fueling Basics
Carbohydrate Protein Hydration
Carbohydrate is one of High-quality protein foods contain the Between the start of a match and
the most important fuel sources for a necessary nutrients to encourage muscle half-time, opportunities to hydrate are
soccer player. It is needed before (to be growth and repair following a practice limited. Dehydration may negatively
stored in the muscles as glycogen to or match. impact a soccer player’s endurance,
provide fuel to working muscles), In addition to carbohydrate, ensur e speed and skill.
during (for immediate energy needs), your post-exercise snack or meal Most soccer athletes require 13 to 27
and after exercise (to replenish used includes protein. ounces of fluid per hour (about 20-40
muscle glycogen). Don’ t overdo it! Most athletes require ounces per 90-minute soccer match).
One to two hours before practice 15-25 grams of protein within an hour
after activity. Plan to hydrate with half of your fluids
or a game, eat a small snack that is before the match and the rest at half-
rich in carbohydrate like a banana or o Greek yogurt with 1 oz almonds = 22 g
o Turkey sandwich = 25 g time as a visual reminder of how
sports bar. Aim for 15-30 grams. much to drink.
o 16-oz bottle of chocolate milk = 16 g
Half-time is the perfect time to refuel o 2 hard-boiled eggs = 12 g
your body with carbohydrate. For o CLIF®
Builder’s Bar = 20 g DID YOU KNOW?
practice or games lasting longer than
one hour, aim for 15-30 grams of Soccer players typically
easily digestible carbohydrate (like
a sports drink/gel/chew or orange RUN 5-8
slices) per hour. MILES
“One of my biggest challenges is balancing my nutrition needs on high-intensity during a match.
days. On these days, I try to eat nutritious, wholesome, carbohydrates and lean While players sprint
protein at every meal.” – KEELY to make a play, most of
Want a game day nutrition plan? this distance is covered
1,2
at slower speeds.
Work with a registered dietitian to use the Active Nutrition Guide at
www.clifbar.com/activenutritionguide to develop a personalized game day nutrition plan.
Ideas and suggestions are provided for general educational purposes only and should not be construed as medical advice or care. The contents of this resource are not intended to make health or nutrition claims
about Clif Bar & Company products. Always seek the advice of a physician or other qualified health provider before beginning any physical fitness or health and nutrition related activity.
PERSONALIZED ACTIVE
NUTRITION FOR SOCCER
Soccer players have specific day-to-day nutrition needs based on the intensity,
frequency and duration of their training. The following steps can help you develop
your athlete’s own personalized nutrition plan.
The following content is to be used by a nutrition professional. Consult a registered dietitian to determine your individual nutrition needs.
STEP 1: Calculate Energy Needs
Energy needs for soccer players will vary substantially based on height and weight, but are generally in the range of 2,400 to 4,000
3
calories per day. Research suggests that soccer players use approximately 300 calories every 30 minutes of training or playing.
Total daily energy expenditure (TDEE) takes into account resting metabolic rate (RMR) and physical activity level, while TDEE plus
energy expended during purposeful exercise determines total energy needs.
TDEE = RMR x Physical Activity Level (PAL)*
RMR for males (kcal/day) = (9.99 x weight in kg) + (6.25 x height in cm) – (4.92 x age in yrs) + 5
RMR for females (kcal/day) = (9.99 x weight in kg) + (6.25 x height in cm) – (4.92 x age in yrs) – 161
Total Energy Needs = TDEE + Calories Used During Exercise
*Refer to the PAL factor table in the Active Nutrition Guide at clifbar.com/activenutritionguide for guidance.
STEP 2: Create a Custom Meal Pattern
Use the calculated energy needs to create a personalized nutrition plan. As activity duration and intensity change, so do food and
beverage needs. Carbohydrate, fat and protein needs will vary each day based on individual goals, activity length and intensity —
adjusting meals, snacks and recovery nutrition for the day’s needs will help optimize energy and performance.
Meal Pattern
Macronutrient Needs Based on Exercise Intensity Recommendations
(servings/day)
8-10 servings fruit CARBOHYDRATE
730 10-15 servings vegetables 50-65% of total calories
13-20 servings grains
4-7 servings fruit 5-8 servings lean meat/fish/soy _____ Fruits
540 5-9 servings vegetables 4-6 servings dairy
1-3 servings fruit 8-12 servings grains 6-10 servings fat Carbohydrates _____ Vegetables
1-4 servings vegetables 2-4 servings lean meat/fish/soy _____ Grains / Starch
360 1-7 servings grains 2-3 servings dairy
1-2 servings lean meat/fish/soy 2-5 servings fat
1-2 servings dairy Protein
GRAMS REQUIRED 1-2 servings fat PROTEIN
180 10-20% of total calories
Fat ____ Lean Meat / Fish / Soy
EXERCISE ____ Dairy
INTENSITY Rest Moderate Intensity High Intensity
0 1 2 3 4 5 ____ Legumes / Beans
FAT
20-35% of total calories
For more information on developing personalized, periodized meal plans, and for additional ___ Oils
athlete examples, visit clifbar.com/activenutritionguide to download the Active Nutrition Guide. ___ Nuts / Seeds
SPORTS FOODS
Author Bio ____ Sports Drinks
Christine Rosenbloom, PhD, RDN, is a sports dietitian who has worked with ____ Chews
both men’s and women’s collegiate soccer teams for training and competition. ____ Gels
She worked with the Atlanta Beat, a professional team of the Women’s United
Soccer Association, from 2001-2003. ____ Bars
1 Macedonio, M. (2017). Nutrition for high-intensity, intermittent sports. In: Karpinski C & Rosenbloom C, eds. Sports Nutrition: A Handbook for Professionals, 6th ed.
Chicago, IL: Academy of Nutrition and Dietetics, 466-490.
2 Holoway, F.E. & Spriet L.L. (2011). Sports-specific nutrition: practical strategies for team sports. J Sports Sci, 29 (suppl 1), 115S-125S.
3 USA Soccer. Nutrition Guide. Retrieved from http://www.recognizetorecover.org/nutrition-hydration/#nutrition-guide.
4 Sports Dietetics Australia Fact Sheet Soccer. Retrieved from https://www.sportsdietitians.com.au/factsheets/food-for-your-sport/food-for-your-sport-soccer/.
5Institute of Medicine (2005) Dietary reference intakes: For energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids. Washington, D.C.: National Academy Press.
6U.S. Department of Health and Human Services (2008). Physical activity guidelines for Americans. Retrieved from https://health.gov/paguidelines/pdf/paguide.pdf.
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