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         Your goal when carbo-loading is to consume about 3 to 5 grams carbohydrates per pound of body weight. Here's a 3,200-calorie menu that provides the right balance of carbs and protein. The menu is wheat-free, to show that even athletes who have celiac disease can still carbo-load!

TO track your food intake, use https//www.supertracker.usda.gov

Eat wisely and have a fun run,

Nancy

 

Breakfast

Oatmeal*, 1 cup raw, cooked in  * gluten-free brand

Milk, 16 oz

Raisins, 1.5 ox (small box)

Brown sugar, 1 Tbsp

Apple cider, 12 oz.

 

Lunch

Potato, large baked, topped with

Cottage cheese, 1 cup

Baby carrots, 8, dipped in

Hummus, 1/2 cup

Grape juice, 12 ox

 

Snack

Banan, extra large

Peanut butter, 3 Tbsp

 

Dinner

Rice, (brown or white*), 2 cups cooked  *don't eat too much fiber!

Chicken, 5 oz sauteed in

Olive oil, 2 tsp

Green beans, 1 cup

 

Dessert

Dried pineapple, 1/2 cup       

 

For more information:

Food Guide for Marathoners: Tips for Everyday Champions                                                                                                                              

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If you are among the many people who take calcium supplements, think again. While any calcium is better than no calcium, a calcium-rich diet is the best bet for bone health. Here's some info to help you keep your skeleton strong.

 

• You have a life-long need for calcium because your bones are constantly in flux, remodeling by releasing and then redepositing calcium.

 

• After menopause, the balance between bone breakdown and formation shifts, resulting in bone loss and therisk of osteoporosis—particularly if you are not eating adequate calcium-rich foods.

 

• The body’s ability to absorb calcium declines with age. That’s explains why the recommended intake of calcium goes from 1,000 to 1,200 milligrams per day for women over 50 and men over 70. 

 

• Calcium depends on stomach acids to be absorbed, so consuming calcium as a food (as opposed to a supplement) enhances calcium absorption. Plus small doses of calcium are absorbed better than 500 mg doses. Hence, eating a calcium-rich food at each meal is preferable to the unnatural consumption of one big bolus of calcium via supplement.

 

• Yogurt (not Greek) offers more calcium ounce for ounce, than milk, plus the active cultures in yogurt increase the body’s absorption of calcium.

 

• If you are counting on spinach, collards, and Swiss chard for calcium, heads up. Those foods have a high level of oxalic acid, which binds calcium so you absorb less than the nutritional numbers promise. If you eat a wide variety of foods, this is of little significance, because the DRIs take into account dietary factors that effect absorption. But if veggies are your main calcium source, think again.

 

• Be sure to get adequate vitamin D (800 IUs daily) to make use of the calcium you consume.

 

 

For help balancing your diet with real foods: Nancy Clark's Sports Nutrition Guidebook

 

Source: Tufts Health and Nutrition Letter, October 2012.

1,596 Views 0 Comments Permalink Tags: supplements, nancy_clark, osteoporosis, calcium, bones, calcium_in_vegetables

The ads suggest coconut water is the perfect sports drink. What do ya' think?

 

Coconut water is marketed as being “100% pure” and “all natural.” Almost true. It has only two ingredients: coconut water (the watery liquid inside a green coconut) -- but also quite a bit of vitamin C that has been added to the drink. Not "all natural."

 

Coconut water is naturally rich in potassium (good) but has a high price tag (about $3 for a 17-ounce carton; bad).

 

Here’s how it compares (in portions commonly consumed by thirsty athletes) to Gatorade and orange juice:

 

Fluid

 

Serving size

 

Calories

 

Sodium

 

Potassium

 

Vitamin C

 

Coconut Water

(2 ingredients)

 

17-oz carton

 

90

 

60

 

1030

 

350% DV

(Fortified)

 

Gatorade

(12 ingredients)

 

20-ounce bottle

 

125

 

275

 

75

 

0%

 

Orange Juice

(1 ingredient)

 

16 ounces

 

220

 

0

 

900

 

100%

 

 

Because serious athletes have a higher need for sodium than potassium during sweaty exercise (and you will simply flush the excess vitamin C down the toilet), I’d suggest you choose a higher-sodium sports drink during endurance workouts and spend your money on orange juice and other natural foods afterwards. That is, unless you happen to prefer the taste and digestibility of coconut water, which research suggests is not always the case (1)

 

For more info on what to drink, check out the Fluids chapter in my Sports Nutrition Guidebook.

 

1) Kalman, D, S Feldman, DKrieger, R Bloomer. Comparison of coconut water and a carbohydrate-electrolytesport drink on measures of hydration and physical performance inexercise-trained men. J Int Soc Sports Nutr 2012; 9:1

1,680 Views 0 Comments Permalink Tags: fluids, sodium, nancy_clark, potassium, sports_drink, orange_juice, coconut_water
Nancy Clark RD CSSD

Nancy Clark RD CSSD

Member since: Jul 8, 2007

Hi! I specialize in nutrition for exercise, and help active people figure out how to manage food, weight, exercise, energy and enjoyment of eating. Let me know if you have any questions!

View Nancy Clark RD CSSD's profile