Nutrition Resources
Ready to conquer your 5k training? Along with increasing your activity, it’s so important to fuel your body with the right nutrition to keep you going and help you get the most from your training!
Hannah Maloney, 3DPT Operations Associate and Graduate student in Nutritional Science, is sharing some great information that will help you fuel your training and reach your running goals!
8-Week Nutrition Focused Plan
Week 1-2: Building a Foundation
Goal: Establish healthy eating habits and ensure adequate energy intake
Daily Guidelines:
- Breakfast: Whole grains (oatmeal, whole wheat toast), fruit, and a protein source (eggs, yogurt).
- Lunch: Lean protein (chicken, turkey, tofu), vegetables, and whole grains (quinoa, brown rice).
- Dinner: Balance of protein (fish, lean beef, beans), vegetables, and complex carbs (sweet potatoes, whole wheat pasta).
- Snacks: Nuts, fruits, yogurt, and veggies with hummus.
Key Nutrients:
- Carbohydrates: 50-60% of total calories.
- Protein: 15-20% of total calories.
- Fats: 20-30% of total calories.
Hydration:
- Aim for 8-10 cups of water daily.
Week 3-4: Increasing Carbohydrates for Energy
Goal: Fuel training with an increased focus on carbohydrates
Daily Guidelines:
- Breakfast: Smoothies with spinach, banana, and protein powder; whole grain cereals.
- Lunch: Whole grain wraps with lean protein and plenty of veggies.
- Dinner: Pasta with tomato sauce and lean meat, large salad with a variety of vegetables.
- Snacks: Energy bars, dried fruits, and peanut butter on whole grain crackers.
- Hydration: Continue to aim for 8-10 cups of water, plus electrolyte drinks post-training.
Key Nutrients:
- Carbohydrates: 55-65% of total calories.
- Protein: 15-20% of total calories.
- Fats: 20-30% of total calories.
Week 5-6: Fine-Tuning and Performance Nutrition
Goal: Optimize nutrition for performance and recovery
Daily Guidelines:
- Breakfast: Greek yogurt with granola and berries, whole grain bagels with almond butter.
- Lunch: Salmon or chicken salads with a variety of colorful vegetables, quinoa.
- Dinner: Stir-fries with tofu or lean beef, mixed vegetables, and brown rice.
- Snacks: Cottage cheese with pineapple, protein shakes, mixed nuts.
- Hydration: Maintain water intake, increase electrolyte intake on long run days.
Key Nutrients:
- Carbohydrates: 60-70% of total calories.
- Protein: 15-20% of total calories.
- Fats: 15-25% of total calories.
Week 7: Tapering Nutrition
Goal: Reduce training volume, maintain high carbohydrate intake to maximize glycogen stores
Daily Guidelines:
- Breakfast: Pancakes with fruit and syrup, smoothies with added oats.
- Lunch: Baked potatoes with lean protein and vegetables.
- Dinner: Rice bowls with vegetables and lean protein, pasta dishes.
- Snacks: Rice cakes with honey, fruit smoothies.
- Hydration: Continue regular water intake, focus on hydration 2-3 days before the race.
Key Nutrients:
- Carbohydrates: 65-70% of total calories.
- Protein: 15-20% of total calories.
- Fats: 15-20% of total calories.
Week 8: Race Week
Goal: Maximize energy levels, minimize digestive issues
Daily Guidelines:
- Breakfast: Light meals such as toast with honey, small fruit servings.
- Lunch: Easily digestible foods like white rice, plain chicken breast.
- Dinner: Simple pasta with light sauce, avoid high fiber and high-fat foods.
- Snacks: Bananas, pretzels, small portions of energy gels.
- Hydration: Focus on hydration 2-3 days before the race, avoid new foods.
Pre-Race Meal:
- Eat a high-carbohydrate, low-fiber meal 3-4 hours before the race (e.g., white bagel with peanut butter and banana).
- Hydrate with water and a small amount of electrolyte drink.
Post-Race Recovery:
- Consume a recovery meal within 30 minutes post-race with a 3:1 ratio of carbohydrates to protein (e.g., chocolate milk, a banana with a protein bar).
General Tips:
- Consistency: Stick to a routine to help your body adapt.
- Variety: Include a range of foods to cover all essential nutrients.
- Listen to Your Body: Adjust portions and food choices based on how you feel during training.
- Plan Ahead: Prepare meals and snacks in advance to ensure you stay on track.
Supplementation (if needed):
- Multivitamin: To cover potential nutrient gaps.
- Protein Powder: For convenient protein intake post-workout.
- Electrolytes: Especially important during intense training and in hot weather.
This program is designed to support your training and help you perform at your best on race day. Adjust portions and specific foods based on personal preferences, dietary restrictions, and how your body responds to the training demands.