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Pre-Run Fueling Guidelines (short runs)

For athletes, nutritional timing and proportioning are crucial for optimum performance. As your Performance Nutrition Coach, I will apply the latest science of sports nutrition to benefit you, the athlete, to improve your performance, recovery, body composition and health.

Upcoming Events

Performance Nutrition for the Ultra Runner
Monday, February 1, 2010

Ultra distance running events are exploding in popularity and more and more enthusiastic runners are hitting the trails. Okay…you’re excited…you signed up for an ultra event, you put great effort into your training and much expense acquiring the best equipment, but…how much do you really know about how to fuel your body for optimum performance and recovery? Implementing the right fuel, at the right time, and in the right amount can make the difference between failing, finishing, and finishing strong!

This seminar will provide the critical nutritional information necessary to successfully complete training runs and races lasting longer than three hours and will be focused on the 50K distance events.

Learn about:

The art of carbohydrate loading (there’s more to it than just eating a bunch of carbs the night before!)
Balancing hydration and electrolytes
Your caloric needs
Optimum proportion of nutrients (carbs, protein and fat) before, during and after
When to choose a high-glycemic or a low-glycemic carbohydrate and why the glycemic index is important to athletes.
The best foods to choose and why
Eating and drinking on the run (literally)
What foods to choose at aid stations
Supplementation - are you getting the nutrients you need?
Selecting the right sports drinks, gels, bars…
When to include whole food

Class is limited to 30 people

Date: Monday, February 1, 2010

Where: Fleet Feet Roseville, 1850 Douglas Boulevard
Roseville, CA 95661-3669 (916) 783-4558

Time: 6:30-7:30pm

Cost: $15 (handouts included) - payment must be made in advance to reserve your spot in the class.

Body Fat Testing (optional) 5:30-6:15pm - Find out your body fat, Basal Metabolic Rate (BMR) and BMI - $10 (by appt only). Take the guess-work out of calculating your daily caloric needs.

Diane Cressey is a Certified Fitness Trainer (10+ years) and Certified Specialist in Performance Nutrition (International Sports Sciences Association) with more than four decades of running experience from track and field to ultra distance events. Diane is the owner of Breakout Fitness and Breakout Racing (Folsom Lake Trail Run Series) and founder of the Folsom Trail Runners.

Performance Nutrition Programs

Option 1 - $200:
8-Week Performance Nutrition Program - best for athletes who desire to lose weight/body fat and improve performance and health.

Includes:

Initial consultation, assessment and body fat test.
Individualized sport specific Nutrient Intake Guide based on training schedule and body composition goals.
Nutrient Intake Guide includes an 8-week individualized meal plan with appropriate daily caloric intake, ratio of carbohydrates, proteins and fats specific to your sport, recipes, supplementation guide as well as pre-, during and post-training/race intake guide.
Meals include high quality, wholesome, nutritious food.
On-line analysis of food journal/intake.
Weekly consultation and re-test of body fat and weight.
Meals in Nutrient Intake Guide are based on submitted weekly activity/training schedule.

Option 2 - $75:
Basic Program
Includes: 30-minute interview and body fat test. Individualized sport specific nutrient guide based on training schedule and body composition goals. Nutrient guide includes a menu plan with appropriate ratio of carbohydrates, proteins and fats specific to your sport. Timing of nutrient intake specific to training/racing schedule. Supplement guide.

Diane Cressey, SPN, CFT, RD
Certified Specialist in Performance Nutrition, Certified Fitness Trainer, Coach, Race Director

Contact Diane

Do you know your body composition and basal metabolic rate (BMR)?