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Shortlegs1's Blog

August 2010

A Runners Guide of what to eat and when to eat it


I am going to take you through a guide of what I think makes the most amount of sense to eat before, during, and after a run.  You will have to tweak and decide what makes the most amount of sense for you.



Try to eat good slow burning carbohydrates prior to a workout.  More importantly, make sure you give your body enough time to digest prior to running.  I know personally, I need an hour after a snack and 2 hours after a meal.  Ideally, the meal prior to exercise will contain 2 grams of carbohydrate per kilogram (2.2 pounds) of body weight.  For example, if you weigh 150 pounds (roughly 70 kilos), then you will need about 140g of carbohydrates.

Meals or Snacks that I like are:

1-      Peanut Butter and Banana Sandwich on Whole Wheat or Rye

2-      Fruit (Banana, Orange, Apple)

3-      Trail Mix

4-      Yogurt

5-      Oatmeal

Remember, you don’t want to be too full before a workout, so eat moderately so you can work out comfortably.



Carbohydrate gels and drinks are good way of keeping your blood glucose levels sustained during a race or long run.  Once you begin running for more than two hours at a clip, glycogen storage typically depletes and now your muscles begin depleting glucose in your blood.

Good ways to keep your glucose levels in check are consuming Gatorade & Gu Gel.  A less tasty /more disgusting mix is mixing whole wheat flour and Gatorade powder into your water bottle.  The Whole Wheat Flour is slow burning. In 32 ounces of water, quarter scoop WW flour, ½ scoop Gatorade.  I know it sounds gross, but it works really well.



Recovery time. High Carbohydrates is the typical answer, but I prefer a balanced meal no longer than 45 minutes after you finish.  A quick banana or yogurt right after you finish is ideal and a meal balanced in protein, carbohydrates, and vitamins/minerals. There are two goals for the
post-exercise meal: 1- to replace glycogen stores and 2- to promote muscle and tissue repair.  Therefore, a meal should be selected as follows:

1-      Pick a Carb: Rice, Whole Wheat Pasta, Oatmeal.

2-      Pick a Protein: Chicken, Steak, Eggs, Fish

3-      Pick a Vegetable: Fresh Salad, Steamed Asparagus, Baby Bok Choi, Mushrooms, etc.

4-      Pick a Anti-oxidant dense fruit: Blueberries, Blackberries, Raspberries, Oranges, Pomegranate, Goji Berries, etc.


This should be a good guide to helping you be ready and recover from your workouts.  Train Hard!

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Here is a great article on some of the misconceptions that have surronded Peanut Butter Lately.

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Anti-oxidants for runners?

Posted by Shortlegs1 Aug 16, 2010

Denise Feeley, MS, RD, LD for the Washington Running Report just did an excellent article on why runners need anti-oxidants. Check it out:



Supplements for runners based on this research include:


1- Oxi-7

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If you don’t have a can of salmon in the cabinet, go get one.   This is one fish that is crammed with nutrients and is ideal for  runners.  From a monetary standpoint, it is a great value as opposed to  purchasing fresh, which can get very pricy.  It is ready to eat out of  the can, but has barely, if any, detectable levels of mercury, making it  preferable to tuna.  In addition, most canned salmon is wild, not farm  raised, leaving it less susceptible to contaminants.  Here are a few  facts you should know:

  • A typical four-ounce serving of salmon has just 130 – 170 calories and 23 grams of protein
  • This is an ideal post run recovery meal as the protein will help repair muscles

2. Calcium

  • Canned salmon is one of the most calcium-rich, non-dairy foods.
  • One 3.5 oz. serving contains two thirds as much calcium as a cup of milk.
  • This is great for runners to maintain immunity and bone health

3. Omega-3’s

  • Omega-3’s have been suggested to help oxygen uptake during exercise, which means better endurance for a runner.
  • Omega-3 oils also exert additional protective effects against coronary heart disease by:

decreasing blood lipids (cholesterol, low-density lipoproteins or LDL, and triglycerides)

decreasing blood clotting factors in the vascular system

increasing relaxation in larger arteries and other blood vessel

decreasing inflammatory processes in blood vessels

4. Recent Wild Salmon Vitamin Benefits

  • Salmon is also a good source of Vitamin E, a powerful antioxidant.
  • Antioxidants, which also include Vitamin C and beta carotene, act at the molecular level to deactivate free radicals.
  • Free radicals can damage basic genetic material, and cell walls and structures, to eventually lead to cancer and heart disease.
  • Salmon contains zero grams of carbohydrate.





20 Minute Meal

1 can (14.75 oz.) or 2 cans (7.5 oz. each) traditional pack Alaska  salmon OR 2 cans or pouches (6 to 7.1 oz. each) skinless, boneless  salmon
8 oz. tender green beans, halved
1 cup canned cannellini beans, rinsed and drained
1 cup canned pinto beans, rinsed and drained
1/2 cucumber, chopped into chunks
12 cherry tomatoes, halved
6 green onions, finely sliced
Handful young fresh spinach leaves or watercress

3 Tablespoons olive oil
2 Tablespoons lemon juice
2 teaspoons grainy mustard
Salt and freshly ground black pepper

Salad: Drain and chunk Alaska salmon, removing skin and  bones (if any). Cover and set aside. Cook green beans in lightly salted  boiling water for 4 to 5 minutes, until just tender. Rinse with cold  water and drain well. Transfer to a salad bowl; add cannellini and pinto  beans. Add cucumber, cherry tomatoes, green onions and spinach. Toss  together to mix; add salmon chunks and toss again gently.

Dressing: Mix together olive oil, lemon juice and grainy  mustard. Season with salt and pepper. Pour over salad just before  serving, tossing gently to combine with ingredients.

Makes 4 Servings.

Nutrients per serving: 382 calories, 17g total fat, 3g saturated fat,  42% calories from fat, 58mg cholesterol, 28g protein, 27g carbohydrate,  9g fiber, 981mg sodium, 313mg calcium and 1.9g omega-3 fatty acids.


More articles like this at

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