Sports Nutrition - Don’t let the food you eat let you down

It’s true that we need to be concerned with what we eat when we exercise, but sometimes even more importantly, it’s about when we eat it.  We are all probably aware that carbohydrates provide the necessary nutrients needed to fuel our run.  But think about how long it takes our body to break down those carbohydrates so that the fuel they provide is ready for use.

Here are some ideas and food tips that may help you decide.

Before Your Run:

30-60 minutes before - you want to comsume simple carbohydrates such as juices or sports drinks

1-2 hours before your run -  you can go with more complex carbohydrates such as bread with honey or jam, fruit, fruit bars cereal/granola bars.  This is one of those times when it’s better to stay away from the grainy bread and go with white bread as it is easier for your body to use those sugars.

More than 2 hours before your run - try a small meal with carbohydrates and proteins.  Some suggestions would be to try a fruit and sandwich, cereal with milk, or cheese and crackers.  Meal replacement drinks and sports bars also work well.

And anywhere under 4 hours before your run, you want to avoid stomach discomfort, so stick to foods that are low in fat and low in fibre.

Don’t forget about recovery - after your event or run, make sure that your meals contain 3-5 servings of carbohydrates and at least 1 serving of protein.

Online Running Gear Newsletter #3

In this issue:

1. Running Away From Grief
2. Running Hydration System Product Endorsement
3. Don’t Forget to Eat
4. This Month’s Book Recommendation
   

Summer has come and gone and I realize that I haven’t stayed in touch.  This summer two very close family members passed away and it has been one long, grief-stricken summer for me.  Needless to say, I stopped running for a while.  Some days I honestly found it hard enough just to walk.  Time is passing and I’m not really sure that I can say that the pain is passing yet, but the intensity of it is.  I am back running and I also joined a Body Sculpt class 4 weeks ago, so I manage to get 6 workouts a week in now - 4 cardio and 2 strength training.

I know in my heart and mind that my running history and the sheer will to continue with it is what has kept me going.  Some deep innate sense that I have took over and willed me to get back out running again.  So my running started with walks but before too long I was able to get right back into a running routine.

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Running Away From Grief
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I literally felt some days that I was actually running from my grief, but, in fact, my running was releasing my grief and allowing positive feelings to enter my mind.  I attribute this to what is known as a runner’s high.  Running releases a neurotransmitter called endorphins.  Endorphins are a mood enhancing and chemically similar to morphine and play the part of a natural painkiller.  When your body releases endorphins, they help to counteract depression and basically make you feel good.

Some experts argue as to what point a runner’s high kicks in.  Some say that it’s just adrenaline, while others say that your body has to be at the point of exhaustion for the mind to take over and the endorphins to kick in.  I have read many articles on endorphins and in the end what I know is what I really feel.  I know that the ability to get out for my morning run takes the edge off my grief-stricken thoughts and mindset; it also sets my attitude for the day and makes my body and mind feel good.

I believe that regular running has the same effect on our day to day stressful lives.  If you are a regular runner who is over-whelmed with lives commitments and stress, please keep running and the rest will fall into place.


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Running Hydration System Product Endorsement
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I don’t know what your experiences have been with trying to run with a water bottle, but through my years of running, I have always had trouble with my hydration systems or water bottle holders and I’ve tried many in an attempt to find the right one.  In the past, my water bottle ALWAYS bounces hits me in my tailbone.  I’ve often turned it around so that the water bottle is in the front but that’s not a very comfortable position either.  I pretty well gave up.  I would rely on my running partners to share their water (not a popular option) or I would make sure that I ran on routes with water fountains.  Still not the best way to replace the water lost through running.

Back in the beginning of summer I went for a run with a friend, who is also the manager of our local running store and also the run leader for our marathon training clinics.  What a wealth of knowledge.  While we were running, he let me try out his hydration system and I couldn’t even tell that I had it on.  The hydration system he owned was the 4 Bottle Fuel Belt.  Each bottle holds 7 ounces of fluid.  Because we were on a shorter run, he only had 2 of the bottles full of water, but you can carry up to 28 ounces of fluid and it also comes with a useful storage pocket big enough for keys, money or gel packs.  It doesn’t bounce and it doesn’t chafe.  I tried to order one for myself in the summer but they were on back order so I’ve just reminded myself to get my order in.  Road Runner Sports has them available for $31.99 (regular price).  This was almost half the price of our local running store.  If you’re interested you can pick up your own Fuel Belt at Road Runner Sports.

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Don’t Forget to Eat
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Most of us runners aren’t too hungry immediately following our runs, so we usually stretch, shower and then eat sometime later when we are hungry.  Right?  Well, if we want our next run to feel good and also be a good quality workout, it is important that we replace the glycogen that our body burns during our run. 

Glycogen Is produced by enzymes in our body and is stored in our muscles.  Our body uses glycogen (energy) as fuel on our runs.  When running long distances, such as marathon runners, our body will sometimes run out of glycogen (energy).  This is what is known as hitting the wall. 

Refueling “ Replacing the Glycogen“ The enzymes that break down our food and replace glycogen to our muscles are working at maximum efficiency within the first hour after a run.  About 50% more glycogen can be stored if carbohydrates are consumed during that hour following a run.

 

Refueling “ Replacing the Glycogen“ The enzymes that break down our food and replace glycogen to our muscles are working at maximum efficiency within the first hour after a run.  About 50% more glycogen can be stored if carbohydrates are consumed during that hour following a run.

 

 

 

 

Low glycogen stores will limit your exercise intensity and you will get exhausted much quicker, so it’s important that you fuel up within that hour.  Experts suggest that you eat 3 grams of carbs to 1 gram of protein.  Glycogen is produced through simple carbs and the protein is used to repair damage of your muscle tissue
Here are some great food options for refueling after your run:

• Bagel with peanut butter (my favorite)
• Cereal and yogurt
• Whole wheat tortilla with scrambled eggs
• Bananas
• Fruit smoothie
• Pasta
• Tuna salad sandwich (whole wheat bread)
• Fruit and yogurt

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Book Recommendation:  The Triathlete’s Training Bible
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Happy Trails!!
Until next time.

 

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