NUTRITION AND
HYDRATION
RECOMMENDATIONS

Proper nutrition and hydration are essential to achieving your highest level of athletic
performance. Implementing a targeted nutrition strategy will give you the best chanceof achieving your full potential at the Wings for Life World Run. The following guidelines
are designed to help athletes create a nutrition and hydration plan for before, during,
and after the race. Run fast and run far as you run for those who can’t.

BASIC DAILY NUTRITIONALREQUIREMENTS

TRAINING FOR THE
WINGS FOR LIFE WORLD RUN

The best way to give your body all theenergy and nutrients it needs to function
optimally is to eat a well-balanced andvaried diet. This should include thefollowing:

The recommended diet for an athlete
in daily training is similar to therecommended diet for any healthy
individual. Adjust your caloric intake
based on the intensity, duration, andfrequency of your training. Athletesshould practice their race day nutrition
program during training before the event.
This will help you tailor your plan to yourindividual needs.

Carbohydrates provide the primarysource of energy and should makeup 45-60% of your total daily caloric
intake. Foods such as rice, cereal,breads, and pasta are good sources ofcarbohydrates.
Fats are another important sourceof fuel and are necessary to absorb
vitamins. Fat should make up 20-35%
of your total daily caloric intake. Dairy
products, oils, nuts, and avocados aregood sources of fats.
Proteins aid in muscle synthesis
and repair. Adults should eat
approximately 0.6-0.8 grams ofprotein per kilogram of body weightdaily. Seafood, meats, eggs, nuts,dairy, soy products and legumes aregood sources of protein.
Vitamins and minerals aremicronutrients that are needed inmany processes throughout thebody. They are found in different
amounts in a wide variety of foodsand beverages.

RACE DAY NUTRITION
A targeted nutrition strategy can help
your performance in the Wings forLife World Run. Consider the following
recommendations when preparing yourrace day nutrition strategy:
BEFORE THE RACE
The amount and type of food athletesshould consume prior to the event is highly
individualized and depends on a numberof factors including how far you aim to run
before the Catcher Car passes you.
EXAMPLE MEALS /TIMES TO EAT BEFORE RACE
Snack — 1 hour before race
• Sports drink• Energy drink• Energy bar• Banana

Last meal — 3-4 hours before race
• Toast with eggs, yogurt, and a glassof juice• A turkey sandwich, granola bar, andpiece of fruit• Pasta with sauce and salad• Rice bowl with steamed vegetables
and protein
The day before — < 24 hours before race
Increase your carbohydrate intake the day
before the event by choosing meals high incomplex carbohydrates; including wholegrain pasta, brown rice and potatoes.
DURING THE RACESports drinks, energy drinks, and small
snacks can provide extra energy tohelp fuel your muscles during the race.
Sports drinks contain optimal amountsof carbohydrates and electrolytes to help
with hydration. Drinking or eating small
quantities at regular intervals (15-30minutes) will make digestion easier.
RECOVERY
Athletes who evade the Catcher Car forover 90 minutes should consume a mealhigh in carbohydrates and protein toaid recovery following the race. A goodoption might be a whole grain bagel with
peanut butter, plus fruit with yogurt.

HYDRATION
Staying hydrated by consuming anappropriate amount of water andelectrolytes helps maintain proper bodytemperature, blood volume, and muscle
function. The most practical way tomonitor your hydration status is to assess
the color of your urine.
COLOR OF URINE EQUALSLEVEL OF HYDRATIONNo Color; Transparent
Overhydrated: cut back on your fluid
intakePale transparent yellow
Well-hydrated and healthy
Dark Yellow
Normal: drink some water soon
Amber or Honey
Dehydrated: drink water now
Syrup or Brown Ale
Severe dehydration: drink water now
and seek medical advice if color persists

RACE DAY HYDRATION
Staying hydrated throughout theWings for Life World Run is essential
for optimum performance. Consider
the following recommendations
when preparing your race day
hydration strategy:
BEFORE THE RACETo ensure a well-balanced and healthy
hydration status at the start line, athletesshould begin hydrating at least 4 hours
before the race. Drink 350-600 ml ofwater or sports drink depending on yourinitial level of hydration.
DURING THE RACE
The amount and rate you should drink
during the race depends on how muchyou sweat. Sweating rates vary widely
between individuals and depend on
environmental conditions such astemperature during the race. Drinking
180-350 ml of water or sports drink
every 15-30 minutes can help maintain
optimal hydration.
RECOVERY
Beverages with electrolytes or a salty
snack with water can help athletes quickly
and effectively rehydrate if needed.

Athletes experiencing nausea, vomiting,or diarrhea should seek immediatemedical attention.
OVER-HYDRATION
Although staying hydrated is important,be careful not to over-hydrate. Consuming
too much water can result in dangerously
low sodium levels; a condition known ashyponatremia. This can occur if an athlete
drinks too much water prior to, during or
after an endurance event.

CAFFEINE AND ENERGY DRINKS
Caffeine is a mild stimulant that can
improve athletic performance. Sources
include energy drinks, coffee, tea, andsoft drinks. Most energy drinks containapproximately 80 mg of caffeine per
250 ml / 8.4 fl oz serving, while a single
espresso or cup of coffee contains around
65 to 95 mg of caffeine, respectively.
Be mindful that energy drinks are notdesigned to replace traditional methods ofhydration. While caffeine sensitivity mayvary per person, 400 mg per day fromall sources is considered safe for healthy
adults in the general population, except
pregnant women. Single doses of caffeine
up to 200 mg from all sources are safe forthe general healthy adult population, evenwhen consumed less than two hours prior
to intense physical exercise under normalenvironmental conditions. In general,
avoid excessive caffeine consumption, as
this may result in adverse effects.

ATHLETES WITH SPINAL CORD
INJURYIf you are an athlete with a spinal cord
injury (SCI) you may need to makeadjustments to the recommendations
above, which should be in alignment withyour physician’s advice.

ENVIRONMENTAL CONDITIONSCOMPENSATION STRATEGIES FORENVIRONMENTAL VARIABLES
Heat and Humidity
Exercising in hot and humid conditions
increases the chances of heat-relatedillness, including muscle cramping, heatexhaustion, and heat stroke. Athleteswith low physical fitness, acute illness ordehydration are particularly vulnerable.
If you are racing in hot or humid
conditions take extra care to monitor
your hydration level and increase fluid
intake before, during, and after the race
to compensate for increases in sweating.
Cold
Dehydration can still occur during
exercise in cold temperatures, even if
you do not feel like you are sweating as
much. Athletes should follow the regularhydration and nutrition guidelines.
High Altitude
Appetite suppression can occur athigh altitudes, even though energyrequirements may be increased,
particularly above 2500 meters (8200feet). Athletes should maintain their usual
diet when moving to areas of high altitude,
and increase complex carbohydrate
intake leading up to the race.

Always consult your physician before
starting any exercise or nutritional
program to determine if it is right for yourneeds. This general information is notintended to replace the advice of a healthcare professional or to diagnose or treat
any medical condition.
Best of luck in your training. We’ll see youat the start line!

INFORMATION PROVIDED BY:
Mt. Sinai
Department ofRehabilitation Medicine
For more than 100years, the Mount Sinai
Rehabilitation Center has
repeatedly distinguisheditself through excellent service to people
in need. Our commitment to excellence has
resulted in the Mount Sinai Rehabilitation
Center as a top rehabilitation facilities holding
CARF-accreditation for many of our programs.
Contributors Include:
Dr Joseph Herrera, DO
Dr Gerardo Miranda-Comas, MD
Dr Dayna McCarthy, DO
Dr Lisanne Cruz, MD
Dr Eliana Cardozo, DO, FAAPMR
Dr Fairen Walker, MD
Dr David Putrino, PT, PhD
Dr Adam Fry, PhD
Ms Taylor Patterson, BA