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1.    Hydrate Before, during, after exercise. 16 ounces, 2 hours prior; 8 ounces, 15 minutes prior; 7-10 ounces, every 15-20 minutes. Replenish based on sweat rate. All day long – elite athletes ...

Carbohydrates Most efficient fuel for the body Select slower acting forms for steady energy: whole grains, legumes, low fat milk/yogurt, whole fruit Select simpler forms during activity – 30-60g/...

What makes foods whole? Fruits, vegetables; whole grains, (such as brown rice, whole wheat, bulgur and quinoa; plus nuts, beans and lentils); wild salmon, olive oil, organic orgrass fed beef, organ...

Power Food What are the Benefits? When is this good to eat? Oatmeal Helps lower cholesterol, good source of fiber, and complex carbs that will sustain in a workout. Great pre-race food or any ...

Food = Fuel The relationship between the food/nutrition that you put in your body and how your body responds to train...

By Kimberly J. Mueller; MS, RD, SDTC Sports Nutritionist Whether you are training for a marathon, getting dirty riding a muddy single track or surfing some beautiful waves, the food you feed your b...

Cherries: 1 Cup 100% Fruit Juice: 6 oz Raw Vegetables: 3 cups of almost all types of vegetables Salad: 1 ¼ pound bag (pre-cut) Apple: 1 Medium Size 3 inches Strawberries: 2 Whole Cups Sliced up Ora...

It comes as no surprise that providing your body with the proper nutrition while training for a marathon will help optimize your running performance. We know that good nutrition will help your body...

Type of Event Timing of Consumption Amount & Type of Beverage Sports or exercise less than 1 hour in duration Before: 24 hours Drink adequate fluids 2 hours 16 oz. (2 cups) cold w...

Winter Weather Running Tips Dress in layers – Choose a highly breathable base layer.  This is what you should wear the closest to your skin.  A wicking material will move the moisture away from yo...

Clothing – Choose light-colored, loose fitting synthetic fabrics.  This fabric wicks the moisture away from your skin so you have a more comfortable run.  It also helps reduce the chafing issue th...

General Safety Tips Don’t wear headphones. If you choose to wear them, don’t get lost in your music. Be aware of your surroundings. Carrying Identification. Write down your name, phone number and ...