Diet and Nutrition Guide Preview

WELCOME TO YOUR DIET GUIDE!
Greetings athletes,
challenge seekers, and
fitness enthusiasts!
Greetings swimmers,
bikers, and runners! For
some of you, this is
the beginning of what
is hopefully your long
and fulfilling athletic
story. For others, this
may simply be the next
chapter of: You, the Athlete. In either case, Mile
Marker Performance is very excited to help you
write it.
What you will find in the following guide is
meant to serve as both a diet and nutritional
educational tool and a helpful supplement to
your comprehensive training and nutrition plan.
Whether you are interested in learning more
about the importance of solid training and race
nutrition, or just looking for fun, simple, and
healthy recipes, this guide has it all.
Mile Marker Performance cares about helping
you reach your racing goals, and we understand
that means more than just logging the miles
and the laps. Training for an endurance event
is a holistic endeavor and in order to avoid the
dreaded “bonk” you will need to put the right
fuel in your tank. This guide will help you as you
embark on your journey by explaining not only
what fuel you need, but also why you need it.
So with that… happy eating, happy training, and
happy racing! See you at the finish line!
TABLE OF CONTENTS
Section 1: Nutrition
Basics
Pg. 2
Section 2: Eating for
Performance
Pg. 33
Section 3: Meal Planning
Pg. 47
Sample Meal Plan
Pg. 51
Recipes
Pg. 53
References
Pg. 66
MILE MARKER PERFORMANCE TM
EVERYTHING
YOU NEED TO RACE
YOUR BEST -
DELIVERED.
Greg Raelson
Founder, Mile Marker Performance
DISCLAIMER:
None of the statements in this product or in materials provided by Mile Marker Performance, LLC have been evaluated by the Food and
Drug Administration (FDA), nor should they be construed as dispensing medical advice or making claims regarding the cure or prevention
of diseases, nor can the products mentioned or provided prevent heat stroke, hyponatremia, or any other injurious results of excessive
physical exhaustion. Consult your physician or licensed health care professional before starting any supplement, dietary, or exercise
program, especially if you are pregnant or have any pre-existing injuries or medical conditions. DO NOT assume that just because you
have used similar supplements in the past, they will have the same effect.
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Copyright 2016, Mile Marker Performance, LLC. This information is copyright protected.
All information contained herein is copyright by Mile Marker Performance, LLC, and may not be duplicated, copied, modified or adapted,
in any way without written permission. Doing so without authorization infringes the copyright and may lead to liability to Mile Marker
Performance, LLC for damages.

SECTION 1: NUTRITION BASICS
THE STUDY OF NUTRITION
In its simplest form, nutrition is the science of food. It is
the study of how the food we eat is digested and absorbed, as
well as how the nutrients from the foods we eat and drink are
utilized by the body. Nutrients are those specific substances in
food that provide some kind of vital body function. While the
body can make some nutrients, essential nutrients are those
that must be obtained from the foods we eat; we cannot make
them ourselves.
The six main categories of nutrients are carbohydrates,
fats, protein, vitamins, minerals, and water. We can further
classify nutrients as either macronutrients or micronutrients.
Macronutrients are needed in large quantities and include
carbohydrates, fats, and proteins, and water. With the
exception of water, macronutrients are often termed the energyyielding
nutrients, meaning they provide energy in the form of
calories. Micronutrients are needed in much smaller quantities
and although they do not directly yield energy, they often
assist with energy production. Vitamins and minerals are
considered micronutrients.
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As a means to quantify the nutritional value of food, we
often reference nutrient density. Nutrient density is essentially
a ratio of the nutrients in a given food relative to how many
calories that food provides. Foods and beverages with high
nutrient density are generally considered healthier because
of this high proportion of nutrients. These foods are also
commonly referred to as quality calories.
The study of nutrition is most often centered on the
relationship between the foods we eat and their connection to
health. Nutrients play so many important roles in the body
from providing energy and supporting growth to enhancing
immune function and helping prevent chronic disease. When
we don’t consume enough of the nutrients we need, we
compromise the body’s ability to function at its best, leading
to poor health. Proper nutrition contributes to many positive
health outcomes such as:
- Maintaining a healthy weight
- Reducing risk of cardiovascular disease, diabetes, cancer,
and many other chronic diseases
- Enhanced immune function
- Improved bone mass
- Better digestion
- Reduced risk of nutrient deficiency diseases (such as
anemia)
- Living a longer and healthier life
While we can’t control every aspect of our health,
nutrition is one factor we definitely have control over to live a
life of optimal health and quality.
NUTRITION FOR THE ACTIVE INDIVIDUAL
Most of us recognize that proper nutrition is vital to our
health, but it’s an especially important consideration for those
looking to improve their athletic performance, regardless of
skill or fitness level. There is the misconception that active
individuals and athletes don’t need to worry about their food
choices; they can eat whatever they want and still expect to
perform optimally. The study and science of sports nutrition is
clearly dispelling this myth.
3

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More and more research is demonstrating that what,
when, and how an athlete eats and drinks has
a profound effect on his/her athletic performance.
More and more athletes, regardless of ability, are
recognizing that a solid nutrition plan can have a
profound impact on performance.
It is also true that exercise won’t negate
poor food choices. Both proper nutrition and
regular exercise are essential to good health and
improvements in athletic performance. While many
athletes generally have more leeway in their food
choices because of their higher energy expenditure,
nutrition is still of utmost importance. You truly
cannot out-exercise a bad diet.
Athletes and active individuals have unique nutritional needs
based on the sport or activity they engage in. Nutritional needs are
highly individualized; however, there are many health and performance
benefits that can be obtained by incorporating a solid foundation of
proper nutrition into any training plan. A few key benefits of ensuring
the appropriate selection and timing of foods and fluids include:
- Adequate energy for exercise, whether it’s for training or competition
- Optimal recovery from exercise
- Positive adaptations during training
- Improved immunity
- Weight management, including weight loss and weight gain
For example, an athlete training for a half-marathon may find
that with improved eating habits, he is able to lose ten pounds and
shave ten minutes off his half-marathon time on race day. Another
athlete may find that being more attentive to her carbohydrate intake
during a full-distance triathlon delays the onset of fatigue, allowing her to
keep a consistent energy level throughout the race. Many athletes find
that by incorporating nutrition into their training, they have more energy
for their workouts and recover faster. This allows them to get the most
out of their training sessions, fostering the achievement of their fitness
and athletic goals.
HEALTHY EATING BASICS
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Healthy eating is not a “diet” or choosing low-calorie foods. It’s
also more than just eating a lot of vegetables and limiting processed
foods. Healthy eating centers on obtaining all of the nutrients from
food that our body needs to function properly. It’s a lifestyle habit that
incorporates the principles of variety, proportion, and balance.

Variety
In order to obtain all the nutrients our body needs,
we need to consume a variety of foods. Not a
single food exists that provides us with all of the
nutrients we need. Every food and food group
has a unique nutritional profile. For example,
many fruits and vegetables are rich in vitamin C,
potassium, and fiber, while meats and proteinrich
foods are high in vitamin B12, iron, and
zinc. Diversity in our food choices better ensures
we obtain a wide range of both macro- and
micronutrients in our diets.
Proportion
Beyond consuming a variety of foods, we also want to
consume those foods in the right proportion. This refers to not
only ensuring we meet our calorie needs, but also being mindful of
consuming an appropriate number of servings from each food group
based on our energy requirements. It’s often recommended that when
we eat a meal, at least half of our plate should consist of vegetables
and/or fruit. Another quarter of our plate should be a protein source,
and the other quarter a complex carbohydrate. Because this ideal plate
can often be a challenge to achieve at every meal, a good rule of
thumb is to choose at least three foods from a different food group at
each meal, one of which should be a fruit and/or vegetable.
Proportion also refers to consuming an appropriate portion size
of food. While each person’s nutrition needs are different, consuming
the right proportion of foods in the right quantities will better ensure our
nutrient needs are met. The website http://www.choosemyplate.gov/
MyPlate-Daily-Checklist provides an estimated number of servings of
each food group to consume each day based on an individual’s calorie
needs.
Balance
Balancing food intake with physical activity is key to achieving
and maintaining a healthy weight. However, the concept of balance
also refers to our overall eating pattern. No one eats perfect all the
time, nor are they expected to. While the majority of our calories should
come from nutrient-dense foods, each person has a little wiggle room
for his/her favorite treats. Following the 80/20 rule can be an effective
strategy to ensure nutrient needs are met: At least 80% of the time,
choose nutrient-dense foods from all of the food groups; the other 20%,
eat and drink what you want. 6

The Food Groups
As mentioned previously, consuming a variety of foods
from each food group is essential to obtaining all of the
nutrients our bodies need to function optimally. Foods from
each of the food groups offer not only energy in the form of
carbohydrates, protein, and fats, but they also contain various
vitamins and minerals, and even water.
Plant foods are unique in that in addition to the traditional
nutrients they contain, they also provide phytochemicals.
Phytochemicals are produced by plants for protection,
but offer health benefits to us when we consume them.
Fruits, vegetables, and whole grains are incredibly rich in
phytochemicals.
The chart below lists each of the food groups with
examples, and highlights a few key nutrients found in each.
Many foods can fit into more than one food group. Beans, for
instance, PAGES are a 7-65 vegetable, NOT but INCLUDED can also be considered IN PREVIEW a protein
source. Similarly, nuts and seeds can be categorized as either
a protein or fat.
FOOD GROUP NUTRIENTS EXAMPLES
Fruits
Vegetables
Whole Grains
Protein and meats
Dairy and dairy alternatives
Fats and oils
Carbohydrates
Vitamins such as A & C
Folate
Potassium
Carbohydrates
Magnasium
Vitamins A, C, & K
Fiber
Magnesium
Carbohydrates
Fiber
B vitamins
Iron & magnesium
Protein
Fat
Iron & zinc
Vitamins B6 & B12
Carbohydrates
Protein
Calcium & vitamin D
Phosphorus
Fat
B vitamins
Vitamin D & E
Essential fatty acids
Bananas
Oranges
Apples
Berries
Spinach
Peppers
Broccoli
Squash
Carrots
Whole wheat
Oats
Quinoa
Brown rice
Meats & poultry
Seafood
Beans & peas
Nuts & seeds
Milk
Non-dairy milk
Yogurt & kefir
Cheese
Cooking oils
Nuts & seeds
Fish
Avocados
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REFERENCES
Academy of Nutrition and Dietetics, American College of Sports
Medicine, and Dietitians of Canada. Position of the Academy of
Nutrition and Dietetics, Dietitians of Canada, and the American
College of Sports Medicine: Nutrition and Athletic Performance.
JAND. 2016;116(3):501-528.
National Academy of Sciences, Institute of Medicine, and Food and
Nutrition Board. Dietary Reference Intakes: RDA and AI for Vitamins
and Elements. May 2016. https://fnic.nal.usda.gov/sites/fnic.nal.usda.
gov/files/uploads/RDA_AI_vitamins_elements.pdf
Global RPh. Determination of the Resting Metabolic Rate (RMR).
2016. http://www.globalrph.com/resting_metabolic_rate.htm
Muth ND. Sports Nutrition for Health Professionals. Philadelphia, PA:
F.A. Davis Company; 2015.
Rosenbloom CA and Coleman EJ. Sports Nutrition: A Practice
Manual for Professionals. 5th edition. Chicago, IL: Academy of
Nutrition and Dietetics; 2012.
Smith AM and Collene AL. Wardlaw’s Contemporary Nutrition. 10th
edition. New York, NY: McGraw Hill Education; 2016.
USA Track & Field. Preparation for Competing in Heat and Humidity.
2016. http://www.usatf.org/Events---Calendar/2013/Pan-Am-Junior-
Championships/Athlete-Info/Preparation-for-Competing-in-Heat-and-
Humidity.aspx
US Department of Agriculture. Food and Nutrition Information
Center. Interactive DRI for Healthcare Professionals. May 2016.
https://fnic.nal.usda.gov/fnic/interactiveDRI
US Department of Agriculture. MyPlate Daily Checklist. May 2016.
http://www.choosemyplate.gov/MyPlate-Daily-Checklist
US Department of Health and Human Services and US Department
of Agriculture. 2015-2020 Dietary Guidelines for Americans. 8th
edition. December 2015. http://health.gov/dietaryguidelines/2015
Williams MH, Rawson ES, and Branch JD. Nutrition for Health,
Fitness & Sport. 11th edition. New York, NY: McGraw Hill Education;
2017.
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MILE MARKER PERFORMANCE TM
EVERYTHING
YOU NEED TO RACE
YOUR BEST -
DELIVERED.