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5 Posts tagged with the nutrition tag

BEST POST WORKOUT ROUTINE

Posted by Shortlegs1 Nov 8, 2010

As most runner’s know, post-workout recovery is the key to  consistent practice and not getting hurt.   I can’t emphasize how  important this is.  So what do most runner’s do….? They don’t eat or  drink properly.  So here is a really simple guide to recovery:

 

1-Hydration

As a rule of thumb, you want to finish a workout with no more than  about  2% body weight loss, and certainly no weight gain. Weight loss in   excess of 2% signals performance decline.  Drink a pint of water per  pound loss or 16 ounces.  So whatever you lose, simply replenish. Simple  and Easy.

 

2-Carbs

When you begin a workout or race, your body uses your carbohydrate  storage (glycogen) for the first hour to 90 minutes.  As your stores of  muscle glycogen become depleted, your  body switches over to burning fat  reserves along with carbohydrates and  protein consumed during  exercise.

So if you don’t replenish after a workout, your next workout will  really suffer.  Studies have linked pre-workout glycogen levels to  workout or race performance.  Here is the key, you have only roughly  30-45 minutes after you take your last step of your workout until  carbohydrates are absorbed and replenish your storage.  So the quicker,  the better.

 

3- Protein

Carbohydrates can’t do it alone. They need a friend to help you  recover.  Protein will help rebuild stressed muscles, give the carbs a  helping hand in re-storing glycogen, and help maintain your immunity.   This essential to having good workouts on a daily basis.

 

4- Anti-oxidants

Our bodies need antioxidants to protect us from the damaging effects   of free radicals. Free radicals (of which there are several types) are   unstable atoms or molecules, usually of oxygen, containing at least one   unpaired electron. Free Radicals will destroy tissue, cells, and  anything else in sight.

 

Dr. Bill Misner  writes:

“Oxygen has the capacity to be both friend and foe. When   energy fuels are metabolized in the presence of O2, 5% of them create   molecules that contain an odd number of electrons. If free radicals are   not neutralized by on–site antioxidant body stores immediately, tissue   damage occurs to absolutely every cell membrane touched by these   imbalanced molecular wrecking machines. Some theorize soreness and   stiffness result because free radicals and waste metabolites build up   during either prolonged or intense exercise. The more volume oxygen that   passes into our physiology for energy fuel metabolism, the more   increased free radical–fatigue symptoms may be experienced.”

The key is keep it simple so you can stick to it and  BALANCED.  The more disciplined and balanced your routine and recovery  are, the more success you will have.

246 Views 0 Comments Permalink Tags: running, nutrition, hydration, runners, carbs, recovery, protein, post_workout, recovery_for_runners, nutrition_for_runners

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.

 

Before

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.

 

During

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.

 

After

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!

224 Views 0 Comments Permalink Tags: running, diet, nutrition, runners, food, for, supplements

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

 

http://www.runtheplanet.com/trainingracing/nutrition/peanutbutter.asp

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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:

 

http://www.runwashington.com/news/793/321/Are-You-Getting-Enough-Antioxidants.htm

 

 

Supplements for runners based on this research include:

 

1- Oxi-7

www.oxiseven.com

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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:
1. PROTEIN

  • 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.

 

 

 

ALASKA SALMON AND THREE BEAN SALAD

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

Dressing:
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 www.runnersnutition.com

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