Staying on top of your fuel and fluids while training for a 12K is the key to a happy and healthy finish.   Here are some nutrition tips and a guide to keep your energy level at its peak, whether your training is early or later in the day.  

1. Do not skip breakfast and do not skip meals – optimal fueling for your training includes small frequent meals/snacks. 
2. Avoid this common mistake: lack of adequate protein at breakfast.  Include a lean protein at each meal, this will help repair muscles and keep the sugar levels from the highs and lows.
3. Stay hydrated – fluids include water, milk, 100% juices, sports drink (if running/training > 60 minutes) and also caffeine beverages in moderation. Caffeine if used properly can be performance enhancing – moderate levels of caffeine are not dehydrating as once thought.  FRS Healthy Energy drinks count towards fluid needs and provide you with a healthy sustained fuel – no crash and burn feeling from an overload of sugar and caffeine.
4. Daily Total Carbohydrates:  Recommend 2-3 grams/lb healthy body weight.
5. Daily Total Protein: Recommend .75 grams/lb body healthy weight.
6. Daily Total Fat: Recommend .5 grams/lb body healthy weight.
7. No need to carbohydrate load prior to a 12 K race, as long as you have adequate fuel on board race morning and you have been on top of fueling during the weeks leading up to the race.  
8. Eat plenty of fruits, vegetables and healthy fats to obtain their anti-oxidant and anti-inflammatory benefits – FRS products can also help provide natural, powerful antioxidants and anti-inflammatory nutrients as well, quercetin and green tea extract.
9. Are you a heavy sweater or a salty sweater? Know your sweat rate! This can help keep your fluids balanced for peak performance and delay fatigue.   

Depending on weight management goals – portions will need to be adjusted for calories going IN.  Here is a simple calculation to determine calories burned during running:  .73 x lb body wt per mile (ie .73 x 160 lb = 117 cal/mile).  Intensity, fitness level and environment can effect this calculation, yet it’s a great place to start. Resource for calorie needs: www.livestrong.com.

 
Click here to download the entire Nutritional Plan (PDF)

Staying on top of your fuel and fluids while training for a 12K is the key to a happy and healthy finish.   Here are some nutrition tips and a guide to keep your energy level at its peak, whether your training is early or later in the day.  

1. Do not skip breakfast and do not skip meals – optimal fueling for your training includes small frequent meals/snacks. 
2. Avoid this common mistake: lack of adequate protein at breakfast.  Include a lean protein at each meal, this will help repair muscles and keep the sugar levels from the highs and lows.
3. Stay hydrated – fluids include water, milk, 100% juices, sports drink (if running/training > 60 minutes) and also caffeine beverages in moderation. Caffeine if used properly can be performance enhancing – moderate levels of caffeine are not dehydrating as once thought.  FRS Healthy Energy drinks count towards fluid needs and provide you with a healthy sustained fuel – no crash and burn feeling from an overload of sugar and caffeine.
4. Daily Total Carbohydrates:  Recommend 2-3 grams/lb healthy body weight.
5. Daily Total Protein: Recommend .75 grams/lb body healthy weight.
6. Daily Total Fat: Recommend .5 grams/lb body healthy weight.
7. No need to carbohydrate load prior to a 12 K race, as long as you have adequate fuel on board race morning and you have been on top of fueling during the weeks leading up to the race.  
8. Eat plenty of fruits, vegetables and healthy fats to obtain their anti-oxidant and anti-inflammatory benefits – FRS products can also help provide natural, powerful antioxidants and anti-inflammatory nutrients as well, quercetin and green tea extract.
9. Are you a heavy sweater or a salty sweater? Know your sweat rate! This can help keep your fluids balanced for peak performance and delay fatigue.   

Depending on weight management goals – portions will need to be adjusted for calories going IN.  Here is a simple calculation to determine calories burned during running:  .73 x lb body wt per mile (ie .73 x 160 lb = 117 cal/mile).  Intensity, fitness level and environment can effect this calculation, yet it’s a great place to start. Resource for calorie needs: www.livestrong.com.

 
Click here to download the entire Nutritional Plan (PDF)