Fuel Right - Run Strong

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How to Fuel on a Run

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Fuel for Recovery

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Carbs are our Friends

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Fuel Right - Run Strong 〰️ How to Fuel on a Run 〰️ Fuel for Recovery 〰️ Carbs are our Friends 〰️

Athlete Education Resources

 
Infographic on daily nutrition needs focusing on building a well-balanced 'performance plate' instead of counting calories. Emphasizes fruits, veggies, protein, carbohydrates, and healthy fats. Suggests eating 3 meals and 2-3 snacks daily. Includes tips for avoiding undereating and macronutrient guidelines for protein, healthy fats, and carbs, with their roles in the body and intake recommendations. Provided by Stanford University's Wu Tsai Human Performance Alliance.
Infographic titled 'All About: Post-Workout Refueling' with suggestions for optimal recovery nutrition. Highlights include the importance of carbohydrates and protein, timing of refueling within 4 hours post-exercise, and dietary goals of 45-60g carbs and 20g protein. Rehydration with fluids and electrolytes is recommended. Five post-workout meal options listed are Greek yogurt with granola, trail mix with dried fruit, a protein shake with fruit, crackers and hummus, and chocolate milk with peanut butter and banana toast. Stanford University's logo is present.
Infographic titled 'All About: Fueling and Hydration During Activity' from Stanford University and Wu Tsai Human Performance Alliance. It provides guidelines for fueling and hydration during training or races. "Fueling" section includes advice on consuming simple carbohydrates and glucose + fructose for activities over 1 hour, recommending 30-60g of carbs/hour for 1-2.5 hours, and up to 90-120g for over 2.5 hours. "Hydration" section advises consuming 12-24 oz of fluid per hour, avoiding rapid hydration, and maintaining electrolyte levels. Emphasizes adapting strategies to different conditions and frequent practice.
Infographic titled 'The Role of Protein in the Body' with four points. 1: Protein aids muscle synthesis, repair, and maintenance. 2: Exercise boosts muscle protein synthesis; dietary protein aids it. 3: Dietary protein supports all training types. 4: Amino acids form hormones, enzymes, neurochemicals. FASTR logo at bottom left. Page 1 of 2.
Infographic titled "All About: Iron" by Stanford University. It discusses the importance of iron for endurance athletes, signs of low iron, relevant biomarkers, and risk factors for iron deficiency. It lists heme iron sources: red meat, poultry, tuna, mussels, salmon, pork, and non-heme iron sources: broccoli, quinoa, tofu, pumpkin seeds, leafy greens, dark chocolate. It notes that 15-35% of female athletes are iron deficient, with higher risk due to vegetarian diets, low energy intake, endurance exercise, and heavy menstrual cycles. Encourages iron-rich diets and supplements if deficient.
Infographic titled 'How to maximize the benefits of dietary protein' with four tips on protein consumption. 1. Spread protein intake throughout the day, aiming for meals/snacks with protein every 3-4 hours. 2. Consume protein after training sessions in addition to carbs. 3. Choose a variety of protein sources, especially important for vegans, as plant proteins lack some essential amino acids. 4. Leucine-rich proteins, found in dairy, are beneficial post-workout.