Thanks to the Running Room TD Center for having me come in and talk to a very engaged group of athletes! Here are some important nutrition tips for athletes. There is so much to cover so I will do it in two parts....

Supplementation:

• Athletes have higher nutrition requirements than the general population, and need to be sure to be diligent with taking high quality supplements on a regular basis. Running is a high impact sport that takes a lot out of the body.
• Unfortunately, our food is not as rich in nutrition as it was in the past. Produce is grown in depleted soils, sprayed with chemicals, and shipped across a continent before it gets to our plates. Animals in our food chain are genetically modified, and fed processed food that contains little nutrition. Many people have health issues like IBS and celiac disease which can affect the absorption of minerals, and our faced paced lifestyles mean that we do not often eat the balanced meals that we should. These are all reasons why it is important to keep adequate nutrition and supplement as a priority.
• The basic supplements for athletes include: a multivitamin, a fish oil with vitamin D, and extra minerals . It is important to purchase a high quality supplement as the cheaper varieties contain less absorbable forms of the minerals, which essentially equates to expensive urine: a waste of money! In the supplement world, you get what you pay for,
• https://www.progressivenutritional.com/progressive-nutritional-products/ Progressive makes great products, including a multivitamin for active men and women, or for seniors. It is recommended to take one with each meal, but if you can't remember, take two with your first meal.  They also make a great protein powder and green food supplement. I highly recommend their products, they also have natural protein and vegan proteins, as well as greens and proteins combined.
• https://www.ascentahealth.com/ The best fish oil hands down is NutraSea by Ascenta. It is from a variety of fish sources, mercury free, and from sustainably caught fish. Flavours are great too! The chocolate flavour can be added to coffee or smoothies! Be sure to get the one with added vitamin D. Getting enough omega 3 fatty acids is important to prevent inflammation and chronic disease like arthritis. Omegas help to lubricate joints and give healthy hair and glowing skin. The western diet tends to be quiet low in omega 3 fatty acids, and too high in omega 6 fatty acids, a supplement is required to help to ensure that we get the correct ratios.
• https://erikamarin.usana.com/ Usana is a supplier of high quality nutritional supplements. I am currently taking the Multiminerals and Mega Antioxidant formula. They also have great digestive support products, as well as joint care supplements which are necessary for many runners!
• I take extra minerals on top of my multiminerals as well. Magnesium, zinc, iron, and calcium are often low in athletes, especially in women. I recommend magnesium bis-glycinate which is highly absorbable and will not cause diarrhea. Iron should only be taken if needed, and is not necessary for most men, however, you can cause some loss due to the impact of the sport.

• Runners need a good balance of protein, carbohydrates, and fats.
• Protein sources include meat, poultry, fish, shellfish, legumes/lentils (also a carb source), eggs, dairy products like milk, greek yogurt, whey protein, and cottage cheese. Protein helps with repair and recovery of tissues and helps with muscle building. A serving size of protein (meat r fish)is equivalent to a deck of cards or the size of your palm, or typically 3/4 cup of greek yogurt or cottage cheese.
• Carbohydrates are extremely important as they are the first fuel choice for runners. You need carbs to fill up your glycogen stores for energy to run. Carbs are found in fruits, vegetables, lentil and legumes, grains, and sugary products like candies and cookies. A serving of carbohydrate is about 1/2 cup of rice, quinoa, beans, or lentils, 1 slice of bread, 1/2 potato, or 1 cup of broccoli or other greens. Runners need 40-60% of their diet to come from carbohydrates. Be sure to eat between 2-6 servings of carbs before you run (depends on your sex and size). A good choice would be a bagel with peanut butter and jam, or 1 cup of oatmeal with berries, walnuts and flax seeds. http://www.ultra-running-insights.com/complex-carbohydrates.html
• Fat is important to absorb nutrients, cushion organs, and keep you full! Coconut oil, olive oil, eggs, avocados, nuts, fatty fish like salmon and tuna, and 2% dairy are good sources of fats. Don't be concerned about eating a low fat diet, healthy fats are necessary. Do avoid processed and chemically treated fats like margarines, cakes and cookies, and fried foods.