Essential advice from runners and readers
by Yishane Lee
image by David Brinley
1. EAT BEFORE
If you're heading out for an hour or more, you need some fuel at least 30 minutes before you run. "I generally go with the three-to-one carbs-to-protein ratio," says Anna Wood of New York City, who likes whole-grain cereal with milk. Carbs provide energy, and protein and just a little fat help it last. "Peanut butter settles well in my stomach, and since it is high in protein and fat, it provides lasting energy throughout long workouts," says Jenny Jensen of Redmond, Washington. Other favorite boosts are honey on toast, oatmeal, bananas and peanut butter, fruit and nuts, granola, and energy bars. "When I run, I plan out the snack I'm going to eat after I'm done." -Liz Lawrence Atasacadero, California
2. OR SIP SOMETHING
If you're rolling out of bed, not starving, and only going for a few miles, you probably don't need anything more than a few sips of whatever gets you going. "As an early morning runner, I rarely eat, but I always have several cups of coffee," says Erik Petersen of Eugene, Oregon. Good choice, since numerous studies have shown that caffeine boosts performance during exercise. Dennis Ang of Hong Kong likes a prerun Red Bull, while Jordan Paxhia of Brookline, Massachusetts, drinks Emergen-C. "If I run in the morning, a Diet Coke is a must!" says Lisa Allison of St. Louis Park, Minnesota.
3. CARRY CANDY
You'll need to refuel on the run if you're going out for longer than 75 minutes. "I carry jelly beans and water for runs over 13 miles," says Lisa Allison of Minnesota. Jane Cullis of Toronto prefers gummy bears, while Sarah Dreier of Appleton, Wisconsin, is a Swedish Fish fanatic. Like candy, GUs, Sport Beans, Shot Bloks, gels, and energy bars all provide easily accessible carbs. "Dried fruits and raw nuts add salt and sugar and they're calorically dense, so I don't have to carry many!" says Kristin Field of Corona, California.
4. DRINK WHILE YOU'RE OUT
For runs less than 45 minutes, water is enough. Hour-long runs require replenishing with carbs as well as electrolytes, and sports drinks do the trick. "I drink half water and half Gatorade," says Wendy Cohen of El Cajon, California. "I sip small amounts every 15 minutes." Eric Bubna of Andover, Minnesota, finds out what drink will be served at his upcoming races and practices with that. "It's important for your body to get used to it," he says. To go hands-free, use a fuelbelt, stash bottles along your route before your run, or map a course that goes by water fountains or convenience stores.
5. RUN TO THE FRIDGE
Postexercise, aim to refuel within the "glycogen recovery window" of 30 to 60 minutes, says Len James of Savannah, Georgia. It's when your body most needs the nutrients in order to repair muscle tissue and replace glycogen stores. "I try to eat immediately after I run, usually a good mix of protein and carbs," says Christian Taylor of New Holland, Pennsylvania. Jack Genovese of Amherst, New York, likes pancakes and a Slim Fast. "I go with what I am craving, which is mostly carbs with a little fat and protein, like a smoothie with banana, berry, honey, and soymilk, and half of a tuna sandwich," says New York's Anna Wood. "Eating properly makes me functional for the remainder of the day," says Ricardo J. Salvador of Battle Creek, Michigan.
6. POUR CHOCOLATE
"After a half-marathon or longer, I can't eat right away," says Bill Kirby. "My wife hands me a cold bottle of chocolate milk that I immediately down." A 2006 Indiana University study found that low-fat chocolate milk, with its optimal carbs to protein ratio, was just as effective as Gatorade at speeding recovery after exercise. And it doesn't have to be cold. Brooklyn, New York, chocolatier Jacques Torres drank his own hot chocolate at mile 20 of the New York City Marathon in 2002. "When people smelled it, they all wanted some," he says. Smoothies and protein shakes are good options, too. "I go for Carnation Instant Breakfast, which has quick carbs, protein, and vitamins," says Chris Mateer of Webster, New York.
7. CARB UP
Any complex carbohydrates you enjoy are a good choice the night (or day) before a race, long run, or hard workout. "My favorite meal the night before a marathon is pizza because it's loaded with carbs and protein. I did this before my first marathon, and it's been a tradition since," says marathoner Bryan Krasovskis of Niagara Falls, Ontario. "I notice a difference when I get quality carbs-complex carbs and nutrient-dense carbs like veggies," says Dreier.
8. BE WARY
Meat, dairy, high-fat foods, and fiber too close to your effort may make you just run to the porta-potty. "When I eat meat before I run, it tries to make its way back up," says Carlo de la Rama of Jersey City, New Jersey. "For afternoon runs, I'll avoid dairy, meat, and fiber, like apples, at lunchtime," says Rosemary Walzer of Milwaukee. "Fiber found in whole wheat makes you have to go to the bathroom," says Michael Borodynko of Sewell, New Jersey. "Too much fatty food of any sort gives me gastric problems for the next few days, so I get most of my fat fromalmonds, avocados, and the occasional chunk of cheese," says Lena Warden of Albuquerque. "Steer clear of burritos," says Megan Lacey of Walla Walla, Washington, who learned the hard way.
"I train hard, so why not enjoy a piece of cake here and there?" -Avery Adams Georgetown, Kentucky
9. BE BORING
"I stick with what I know, and I do not try new food items before a workout or race," says Henry Tong of Union City, New Jersey. "It's all about avoiding cramps while maintaining fuel and minerals," says R.O. Bonacquisti III. If you do try something new, just make sure it's healthy. Olympic marathoner Deena Kastor ate low-fat, high-carb Chinese food the night before winning the 2008 Olympic Marathon Trials in Boston. "My husband got take-out from P.F. Chang's," she says. "I'd never eaten Chinese food the night before a race. And he said, 'Well, you are trying to make the team for Beijing.'"
10. THEN HAVE FUN
"After a torturous long run, the best reward for me is a cheeseburger and an ice-cold beer," says Daniel Guajardo of Austin, Texas. Finishing a marathon means 12 ounces of premium Japanese Wagyu beef for Dennis Ang of Tai Koo Shing, Hong Kong. "I reward myself with a few adult drinks after races. When you train for months, you deserve them," says Josh Boots of Cedar Rapids, Iowa. Julia Weisenborn of Bowling Green, Ohio, goes for ice cream. "Any kind," she says. "Large amounts."
Carb Faves
Pasta 44%
Rice 9%
Bagel 11%
Energy bar 3%
Cereal 17%
Beer 16%
Based on 4,034 respondents.
reprinted from www.runnersworld.com
And Make Better Progress in the Gym
By Team FitRX
We all know that proper recovery plays a large role in reaching our fitness goals. Whether you’re over training or have just been hitting the gym harder lately, we can all benefit from better sleep, better nutrition and more stretching/mobility work.
Here are five less known ways that you can help yourself recover faster and make better progress in the gym.
1. Listen to music immediately post-workout
We all know some good tunes, whether rock, rap or house, (or T-Swift of course) can pump us up for a workout. However, did you know that listening to music post-workout can help you recover faster?
A 2010 study showed that listening to “slow” music immediately post-workout can slow your heart rate, help your blood pressure recover and put your body in recovery mode quicker than not listening music. Bottom line: put on some slow jams to get back in the gym faster!
2. Drink tart cherry juice
Nothing like an ice cold glass of fruit juice right? Well, swap that OJ for some tart cherry juice. Not only is it great for heart and digestive health, drinking cold cherry juice regularly can help improve post exercise soreness.
Additional studies indicate that tart cherry juice can also improve sleep quality and duration by boosting levels of melatonin. And since we know that getting adequate sleep is crucial to proper recovery, weight management, and just about everything else, we think it is a no brainer to use regularly.
We love Lakewood Organic tart cherry juice. It’s not too sweet or too tart… just right.
3. Eat protein and carbs pre-workout
Most of us know the importance of post-workout nutrition for maximizing progress in the gym, but did you know that eating protein and carbs before your workout might be just as important to your progress? Studies show that elevated levels of insulin and amino acids in your system from carb and protein intake during your workouts improves muscle performance.
Also, eating protein before your workout can contribute to protein synthesis (muscle growth + recovery) for long after your workout.
So if you follow a nutrition program like IIFYM (Flexible Dieting) make sure to budget your calories for protein and carbs accordingly and grab a snack before you hit the gym.
We recommend eggs and toast, a protein smoothie, oatmeal + a light protein shake, or greek yogurt and fruit about 15-45 minutes before your workout.
4. Reduce alcohol consumption
Okay, so this one’s not that unusual, but studies show that post-exercise alcohol can impede progress in the gym. However, it should be noted that low levels of alcohol consumption should not affect your progress significantly. What does this mean for you?
If you’re planning on going out on the weekend and having several drinks, it’s best to not exercise right before you go out, or even that day if you want your workout to be beneficial. Keep the drinks in moderation when you’re on a strict workout program.
5. Take a nap after working out
We all love naps, so why not use them as part of your recovery plan? Studies show that daytime naps have a potential role as a valuable recovery tool after exercise. Hit the gym hard in the morning or at lunch? Take a quick power nap before you return to work.
In addition to the usual recovery methods we’re all familiar with, try giving some of these a shot and see if they help improve your performance!
Looking for additional ways to boost recovery? Check out some of the packs at PrettyFit to try new supplements, healthy snacks and fitness goodies each month!
Reprinted from FitnessRXWomen.com
Walk in with a Plan of Action!
By Lauren Jacobsen
Whether you are new to dieting, or have been following a healthy, fit lifestyle for a long time, one of the most challenging tasks you may have is going grocery shopping. Sticking to a healthy diet is challenging enough, and navigating the grocery store can be overwhelming when you are super hungry and super tired, especially if you are in those last few weeks of diet mode before a big show, or are dieting down for vacation or a special event. Walking into the grocery store without a plan of action can result in the wrong food choices and a diet meltdown! If you are challenged by grocery shopping, try these five tips on your next trip.
Tip #1 – Do Not Shop Hungry
Avoid going anywhere near a grocery store when you are hungry, which means do not grocery shop after your workout. If you do, then bring a post-workout meal with you. If you are serious about your results— weight loss and gaining a lean and firm body— then there really is no excuse for not being prepared. It doesn’t have to be a full meal, but proper nutrition within the first hour post-workout will make sure you kickstart the recovery process in that critical time period when your muscles need it most! For ease and convenience, bring a protein shake, combining 1 or 2 scoops of protein powder, with an additional serving of BCAAs, and add 1 or 2 scoops of carb powder. You can find many post-workout powder options that already combine the right proportions of carbs and proteins that are needed post-workout. Consuming this shake is not only convenient, it will also blunt hunger until you get home and are ready to eat your next meal.
Tip #2 – Always Bring a List
Make sure you are prepared when you go to the grocery store by bringing a list of food items on your diet, and don’t deviate. Use your smartphone; there are many apps available that can help you develop your list. Consider a wide range of choices, just in case you cannot find a particular item and will require a substitute. For example, simply make a list of carbohydrate, protein and fat choices that will fit into your diet plan that have similar macronutrient breakdowns. Carbohydrates choices could include: brown rice, oatmeal, sweet potato, or even brown rice pasta. Protein choices could include chicken, egg whites, lean red meat, fish, or cottage cheese, while fat choices could include flax seed oil, almonds, or olive oil.
Tip #3 – Shop Around the Perimeter
Remember, most items that you will need on a healthy diet will be found around the perimeter of the store, with the exception of a few items. Do not venture into the center aisles unless absolutely necessary. For the most part, the center aisles are home to processed, sugary and fattening foods! Avoid the temptation all together!
Most of your cart should be filled with whole and natural foods, including an assortment of vegetables. Keep it interesting by trying new vegetables once in a while. Vegetables are generally low in calories and full of vitamins, minerals, antioxidants and fiber, which are essential when following a healthy diet plan.
Tip #5 – Choose Your Grocery Store Wisely
Nowadays, there are lots of grocery stores out there that offer a better selection of whole and organic foods that perfectly fit into a healthy diet plan. Choose a grocery store that offers a wide range of fresh foods, few processed foods and a selection of all-natural food options. You can also find grocery stores with fantastic salad bars, and even foods that are already prepared, such as plain grilled chicken!
Reprinted from FitnessRXWomen.com
By Denis Faye, M.S.
When’s the last time you were reminded of the importance of proper hydration during exercise? Odds are fairly recently. In fact, it’s almost customary, after chugging a mouthful of sports drink, to offer a chirpy “Stay hydrated!” to our fellow exercisers.
So we all know it’s good for us, but why? And even more importantly, did you know that proper hydration has a huge impact on athletic performance? Okay, so maybe it’s a stretch to say that nailing your workout takes priority over not dying of dehydration. But still, knowing that fluid replacement can dial up your workouts—and your results—is a powerful motivator, so let’s take a closer look.
Why proper hydration matters for your health
We’re made up of about 50% or 60% water, so hydration plays all sorts of roles in our bodies. It’s required for several reactions inside cells. It transports materials throughout the body. It acts as a solvent and a lubricant for organs and joints. It’s thermoregulatory. And, it’s crucial for keeping the cardiovascular system operating. Furthermore, we have a bad habit of dying without water, usually in 7 to 10 days—even less if we exercise since the resulting perspiration means increased water loss.
Considering we take in water every day via the beverages and foods in our diet, forgetting to hydrate during your 60-minute workout probably isn’t a death sentence—but before you write off the fitness industry’s constant push for hydration as a ploy to sell sports drinks and fancy bottles, keep in mind that you might survive without focusing on proper performance hydration, you certainly won’t thrive. The amount of water (and electrolytes) you have in your system directly impacts your physical and mental abilities on the playing field, road, track, plyo mat, or wherever else you hit it.
Why proper hydration matters when you work out.
The most obvious role water plays in exercise is to cool you down. The reason you perspire during exercise is the same reason an engine heats up when you drive a car. Generating energy creates heat. When you work out, your metabolism increases to create more energy, raising your core body temperature. To help bring that temperature down, you perspire. How much you sweat depends on your genes, exertion level, and external situation. Generally, people turn over between half a gallon to 2 gallons of water a day—much of which evaporates—but people in extreme heat situations or doing extreme exercise can lose up to 5 or 6 gallons. What’s more, when you sweat, you lose electrolytes, which comes with its own batch of issues—the most obvious of which is cramping.
But water plays a bigger role than just cooling you down when you work out. It’s crucial to keeping your cardiovascular system running smoothly. When the water content in the body drops, so does blood volume. This means the cardiovascular system delivers less blood to muscles; they get less oxygen and are slower to flush waste products. They also get less blood sugar, which means they use up glycogen stores quicker (meaning you’ll bonk faster). And less blood volume also impairs your skin’s ability to sweat, so your core temperature rises. All and all, this means your body has to work harder to achieve less.
There’s no shortage of research supporting this. A number of studies have shown dehydration diminishes muscle strength and power and inhibits high intensity endurance significantly, even when subjects lost as little as 1% of their weight in water.
In one study, fluid loss equaling 2% body appeared to reduce running performance by 5% at both 5,000m and 10,000m—that’s like losing well over a minute on your 3 mile run time. Another study showed that with 8% dehydration, participants walking to exhaustion lasted 55 minutes—as opposed to 121 minutes when hydrated.
Dehydration can also impact your brain, with research showing that losing 2% or more of your body weight in water negatively impacts hand-eye coordination, emotional state, and decision-making—none of which you want to happen when you’re dropping into a 10-foot wave or hammering a single track on your mountain bike at 30 miles per hour.
So next time the guy warming up next to you at the half marathon quips “Stay hydrated!” keep in mind this isn’t just canned advice to be filed next to “Don’t eat 30 minutes before you swim” and “Only cardio burns fat.” He’s actually giving you rock-solid advice that will improve your health, your power, your endurance, and your thinking. He also might be giving you the secret weapon that’ll help you beat him across the finish line.
Reprinted from Beachbody.com
