BY FARA ROSENZWEIG
It keeps your energy up and cravings at a minimum and builds muscles while burning fat, but it is often the one nutrient many runners lack in their diet: protein.
How much protein to consume
Protein plays a significant role in a runner’s diet. It helps repair muscles after a rigorous workout. It also builds and maintains muscle mass, which boosts performance. Of course protein intake varies depending on the intensity of your run workouts. Many female athletes are able to consume the recommended protein requirements from their daily diet as long protein intake is 10 to 15 percent of their nutrition plan, according to the Journal of Sport and Exercise. However, regardless of your protein consumption, protein should be managed based on your body weight, not percentage of daily intake.
Dave Scott, six-time IRONMAN champion, works with many athletes to make sure they consume the right balance of nutrients to avoid any issues during a competition. Warning signs that you might not be getting enough include: restless sleep, lack of clear cognitive thought process, loss of muscle tissue, brittle nails, that “laziness” feeling and low libido. Scott suggests women should use the following protein guideline to ensure they consume the right amount:
Light exercise (30 to 60 minutes a day)
take in 1.0 to 1.2 grams of protein per pound of body weight
Moderate exercise (1 to 2 hours a day)
take in 1.3 to 1.5 grams of protein per pound of body weight
Heavy exercise (more than 2 hours)
take in 1.6 to 2.0 grams of protein per pound of body weight
How to consume the right amounts
Regular diet: Include cold water fish, grass-fed beef and chicken into your diet three to five times a week. If you’re a vegetarian, try consuming Nori seaweed or Tempeh.
In every meal: Try to include a piece of protein per meal. You can sprinkle protein powder in your oatmeal, smoothie, coffee or yogurt parfait in the morning. Eat beans or meats at lunch or dinner, and snack on high-protein foods in between meals.
Don’t forget the golden rule: It’s best to have a 2.5-hour window before eating, which means no grazing throughout the day. This sets your key hormones, Ghrelin and Leptin. Also, try to avoid sugary foods—sorry, ice cream lovers—before bed. This negates HGH and testosterone production, which helps regulate hormones, recovery and protein synthesis. You have a much higher risk of muscle loss if you consume too many sweet treats.
Reprinted from WomensRunning.com
If you aim to lose weight or stay fit on a healthy way, choosing the right type of calories is more beneficial than simply cutting down on the overall count of calories. We’ve all learned from our experiences that a certain amount of calories received from sugar snacks is not going to satisfy your hunger the same way as the same amount of calories of protein would. So, by choosing snacks high on protein you can keep both your body well nourished and keep the food cravings throughout the day under control!
1. Apple Slices with Nut Butter
Back to the basics: slices of apple topped with any kind of nut butter. Additionally, you may want to use almond butter instead of peanut butter, since almond butter is known for containing a more diverse and nutrient-dense nutritional profile. Whatever your choice, always look for natural nut butters that are low on preservatives and sugars.
2. Chocolate Berry Shake
If you don’t have a lot of time and want a simple protein packed shake, try mixing 1 scoop of chocolate flavored protein powder, 1.5 cups of soy milk and a handful of frozen berries of any type and throw them in the blender. Blend until smooth and fluffy.
3. Turkey Rolls
If you feel like having poultry for a snack today, try rolling a few slices of sliced turkey around a piece of low-fat cheese. Easy to fit and carry around!
4. Beef Jerky
It’s best If you can get it homemade, but even if you can’t, you could always find a good replacement in the supermarkets – opt for a product that’s natural and preferably free of preservatives.
5. Chocolate Soy Milk
Since soy milk is a well-known source of protein, when that infamous craving for something sweet gets to you, try adding two tablespoons of cocoa powder and one or two tablespoons of sugar to a cup of soy milk and enjoy some chocolate soy milk!
6. String Cheese
String cheese is both tasty and high on protein. Choose a low-fat variant and combine it with your favorite fruits or veggies.
7. Hummus and Veggies
Hummus, the simple dip of chickpeas, olive oil, salt and lemon juice, is very rich in protein and can easily keep the blood sugar levels balanced, thereby providing great help in resisting a sugary snack. But instead of eating it with bread or some other baked snack made from flour, try pairing it with vegetables like celery, slices of bell peppers or carrots.
8. Nuts
Need something both salty and nutritious? Nuts always make a great choice, but mind the serving size to keep the calories in check!
9. Soy Milk Oatmeal
Oatmeal, the classic breakfast choice, can be also used as a healthy and filling snack in the middle of the day. Use soy milk instead of regular milk and add some fresh berries or fruits to cheer it up!
10. Sunflower Seeds
An excellent source of essential fatty acids, vitamins and antioxidants, sunflower seeds are crunchy and tasty – one handful a day can help keep your cravings satisfied.
11. Shrimp Cocktail
You can precook and peel them and then keep them frozen for a quick snack whenever you feel like it. Dressed up with some cocktail sauce, they make a great low-calorie choice!
12. Soy Milk Latte
For an ideal break in the middle of your hardworking day, mix equal amounts of soy milk and coffee and enjoy a latte that gives you a nice hit of protein and caffeine at the same time!
13. Tuna Salad Wraps
Tuna is low on calories and high on minerals, antioxidants and omega-3 fatty acids. Spread one-third of a cup of tuna combined with a tablespoon of mayonnaise (preferably low-fat!) on a leaf of lettuce.
14. Egg Muffins
Experiment with egg muffins with cheese and bacon or sausages as they are an ideal mouth-watering carb-free snack.
15. Cottage Cheese and Fruit
For a snack that’s good for your health and actually keeps you full longer than your regular sweets, try adding some sliced fruits to half a cup of low-fat cottage cheese.
16. Mini Cheese Platter
Size is everything – those big Italian-style platters of cheese are delicious but won’t help your diet plans. Make a mini cheese platter by dicing a low-fat pepperjack cheese stick and mixing it with a small portion of nuts and slices of fruit or any kind of berries. It’s a cheese-flavored snack that satisfies both the cravings for something sweet and something salty!
17. Hard Boiled Eggs
Keep it simple and high-protein by hard-boiling two eggs, cutting them in half and adding a pinch of salt.
18. Veggie Burger with Pico de Gallo
You know that veggie burgers are not strictly reserved for vegetarians, right? If you feel like having a hot snack, add some fresh flavor to your favorite version of a veggie burger by coating it with some pico de gallo. This snack can be easily made into a tasty lunch by cooking two burgers and pairing them with a salad and a few slices of fresh avocado.
19. Peanut Butter Banana Shake
Peanut butter and bananas are best friends in the world of flavorful protein shakes! Simply combine half a sliced banana (you can always keep some prepared in your freezer) with two tablespoons of peanut butter powder and 1.5 cups of soy milk and blend until smooth. Ideal after an amazing workout!
20. Baked Apples and Soymilk
You fantasize about having an apple pie but you don’t want to compromise your low-carb diet? Indulge your sweet tooth with a healthier variant – skinny baked apples with a big glass of soy milk.
Reprinted from FitnessandPower.com
By Zack Zeigler
You can breathe a sigh of relief. We’re going to spare you the lecture filled with impractical “rules” for what you should or shouldn’t eat at the salad bar. Instead, we’re going to level with you about how to refine a few of your salad bar habits with some practical tips.
Don’t worry, that doesn’t include discussing table napkin etiquette or a brief history of the salad fork (that’s the smaller, shorter fork, by the way). But it does include tips for how you can eat the foods you want while keeping your diet in check.
Mistake #1: You Don’t Realize Salad Isn’t “Free”
You might avoid the iceberg and head straight for romaine, kale, spinach, and mixed greens, but it doesn’t take much to ruin what could be a healthy meal. Calorie-dense add-ons like shredded cheese, pasta, or those crunchy sesame noodles won’t cause your spare tire to inflate…if you are mindful that they are much higher in calories than nutrient-packed veggies like cucumbers and peppers, or fruits like apricots and tomatoes. (We know, we know—some of you consider tomato a vegetable. The outcome of the Supreme Court case Nix v. Hedden [1893] says you’re wrong. Yes, the Supreme Court seriously spent time deciding that.)
Mistake #2: You Eat Too Much “Good” Fat
Fats are essential. Monounsaturated and polyunsaturated fats found in salmon, eggs, olive oil, avocados, and nuts can help fight disease and regulate cholesterol levels. But an ounce of fat also contains more than twice as many calories as an ounce of carbohydrates or protein, so a truck-sized load of “good” fat on your plate still spells bad news for your gut.
Don’t avoid fats entirely. Just don’t pile ‘em on. Use the thumb rule. When you’re adding a serving of a fatty food, use about a thumb’s worth. Generally, you don’t need more than two thumbs’ worth of fat on a salad, so maybe a wedge of avocado and a small spoonful of chopped nuts. (And you thought thumbs were just for rating movies.)
Mistake #3: Your Plate is Monochromatic
No need to hit every shade on the color wheel, but a hodgepodge of reds, oranges, yellows, and greens does more than pretty up your salad; it adds variety to your diet and delivers a variety of essential nutrients—particularly phytonutrients, which are unique to fruits and veggies—when consumed.
“Darker color veggies like broccoli, spinach, peppers, and carrots have the most nutritional value,” explains Nancy Clark, MS, RD, CSSD, about phytonutrients. “But each color—red cranberries, white onions, orange carrots, green peppers—has different antioxidant properties and different ways to protect against things like cancer or heart disease.”
Since variables like your sex, age, and how active you are determine how many fruits and vegetables you should consume per day, let this plug-and-play calculator from the Center from Disease Control and Prevention crunch the numbers for you.
Mistake #4: You Avoid Carbs
If you’ve turned your back on carbs, fearing they’ll make you fat, it’s time to put your hat in hand and apologize to them. Carbohydrates don’t make you fat (hint: lettuce—and all other vegetables—are carbs); consuming too many calories does. So if you’re training hard, you most likely want to go heavier on the healthy carbs, given they’re your body’s primary fuel source.
“Body weight can increase after a carbohydrate-rich meal because carbs hold water in the body,” Clark says. “When you carbo-load, for every ounce of carbohydrates you store in your muscle as glycogen, you store about three ounces of water. So when someone eats a bunch of pasta and wakes up the next day feeling like they’ve gained two pounds, they have gained water weight, not fat.”
Mistake #5: You Really Love Dressing
We’ve all done it; after pouring our blood, sweat, and tears into making a perfectly balanced salad, the whole operation goes kablooey after we drown it in an inch of dressing.
“Put the dressing in a side dish, dip your fork into the dressing, and then stab a forkful of salad,” she suggests. “You can also dilute the dressing with water, vinegar, or even some milk if it’s a creamy dressing.” Clark adds, “A little bit of dressing on a big salad can be a lot of dressing. Say three tablespoons of dressing is 200 calories. If you have six tablespoons worth of dressing, that’s 400 calories. So if you’re using all of it, you could have had a piece of pizza.”
For a healthier dressing dressings, try using a few spritzes of olive oil and vinegar or this Lemon Caesar Salad Dressing, Healthier Ranch, or our take on Thousand Island.
Reprinted from teambeachbody.com
By Sylvie Tremblay, MSc
Sushi may seem like an incredibly healthy meal because it’s made up of seafood which provides high-quality protein. However, depending on the choices you make you could end up with a lunch or dinner that is very high in carbs and does not contain any significant vegetables.
What Are the Health Benefits of Sushi?
Sushi is a quick and easy source of protein. If you’re looking for a high-protein meal or snack, choose tuna, salmon or rainbow rolls, which can have 20 or more grams of protein per roll.
The omega-3 fatty acids found in fish benefit your cardiovascular health, plus they're natural anti-inflammatory compounds and play a role in brain function. Choose salmon, trout and tuna if you’re looking to get omega-3 fatty acids.
Sushi Can Be Very High in Sodium
One of the major drawbacks of sushi is its relatively high sodium content. While the nutrition information for sushi differs from roll to roll, and from restaurant to restaurant, many sushi rolls have a significant amount of sodium.
For example, a lobster shrimp roll at one popular American sushi restaurant has 1,030 milligrams of sodium. That's an excessive amount of salt, given that the upper intake limit for sodium is 2,300 milligrams, and more than half of the people in the U.S. are limited to a daily intake of 1,500 milligrams because of high blood pressure and other health conditions or other factors.
Tempura rolls, king crab rolls and calamari rolls also contain more than 1,000 milligrams of sodium per serving.
Why Sushi Rice Tastes So Good – It’s the Added Sugar!
Ever wonder why sushi rice tastes so good? Traditional sushi rice is made with sugar and rice vinegar. On average there is one tablespoon of sugar for each cup of cooked sushi rice. And each sushi roll contains about one cup of white rice in it. So, the rice in one roll alone contains 240 calories. And most people will have more than one roll as their meal.
Traditional white sushi rice is also high in refined carbohydrates, which aren't your healthiest option. White rice digests quickly and causes a spike in blood sugar that leaves you hungry shortly after eating.
And while USDA dietary guidelines allow for up to half of your daily grain intake to come from refined carbohydrates, you're better off choosing a whole-grain option. Consider asking for sushi made with brown rice. Brown rice is higher in fiber, which makes it more filling than white rice, and eating whole grains lowers your risk of diabetes and heart disease.
The healthiest choice is to go for sashimi (raw fish without rice) over maki sushi, which are the rolls.
reprinted from Livestrong.com
By Cynthia Sass, MPH, RD
I honestly can’t remember the last time I ate a meal that didn’t include veggies. For me, they’re the main attraction at breakfast, lunch, and dinner. But I’ve worked with plenty of clients who can go days without eating an adequate amount of veggies. They might opt for a little lettuce on a sandwich, or a side of starchy potatoes, but too often vegetables tend to be an afterthought.
It isn’t that surprising considering the latest data shows vegetable consumption has dropped over the past five years, despite all the positive buzz about this food group. About half of the total U.S. population eats less than 1.5 cups of vegetables a day. And a whopping 87% don’t reach the recommended minimum goal of 2 to 3 cups a day.
As a Health reader, you may be hitting the daily mark. But if you are falling short—or you have a friend or family member who still doesn’t get why veggies are so important—check out the seven points below. They are all powerful perks of eating more veggies (beyond “they’re good for you”), and I hope they’ll inspire you, or the people you love, to become true veg enthusiasts. Even if just one argument resonates, upping veggie intake will lead to all of the benefits below.
Veggies make you more attractive
You may have heard that eating healthy foods gives skin a “natural glow,” and it’s very true. One University of Nottingham study found when strangers viewed photographs of people’s faces, they rated the people who ate more produce as more attractive than the people who had suntans. Another study from St. Andrews University concluded that people who ate three additional daily portions of produce for six weeks were ranked as better looking than those with lower intakes. Why the beauty benefit? Veggies have been shown to change skin pigment and improve circulation, which means more blood flow to the skin’s surface, giving you a glowing appearance. Plus they could ward off signs of aging: research shows certain veggies help keep skin firm and wrinkle-free.
Veggies can help you lose pounds without “dieting”
Research has shown that people who eat primarily plant-based diets tend to weigh less. One study published in the American Journal of Clinical Nutrition found that over a five-year period, both men and women who ate more plant foods and fewer animal foods gained the least weight. Researchers have attributed this result, in part, to the antioxidants and fiber in veggies, which have been tied to weight loss. In fact, some studies have observed that the body boosts calorie burn after eating plant-based meals.
Another reason is veggies are both filling and low in calories. For example, two cups of spinach contain less than 15 calories. That’s almost 200 fewer calories than a cup of rice. So rather than filling your plate with go-to staples like pasta and rice, swap in veggies and stick to smaller portions of starches. Cup for cup you’ll shave about 200 calories, without having to eat tiny meals.
Veggies help prevent constipation
Let’s face it: If your gut doesn’t feel good, you don’t feel good. People have told me that they’ve cancelled fun plans, lost their sex drive, and called in sick due to the discomfort of being “backed up.” Luckily, veggies can remedy digestive problems. The natural fiber in veggies helps strengthen gastrointestinal muscle (kind of like a work out for your digestive system), and push waste through the body faster. One client, who regulated her digestion by eating more veggies, said the dietary change improved everything from her mood to how her clothes fit, because she was no longer sporting a constipation belly bump.
Veggies help support work outs
For all of the reasons already mentioned, veggies help athletes perform at their best. And some specific veggies have been shown to help boost endurance and support recovery. For example, a study published in the Journal of Applied Physiology found that drinking 16 ounces of organic beetroot juice daily for six days helped men cycle up to 16% longer than they did with a placebo beverage. Meanwhile 100% tomato juice has been found to reduce exercise-induced stress on the body by as much as 84%. And watercress, a peppery green from the mustard family, could effectively counter the wear and tear of exercise, even after one serving. Veggie-loading, anyone?
Veggies boost happiness
One recent New Zealand study found that a higher produce intake helped people feel more energized, calmer, and happier—and the effects lasted through the following day. Another study, published in the journal Social Indicators Research, concluded that more produce boosted mental well being. So the next time you’re feeling down, skip the cookies and reach for some veggies and hummus instead.
Veggies lower the risk of chronic diseases
It may seem obvious that eating more veggies lowers the risk of heart disease, stroke, and certain cancers, but you may not realize how much of an impact small changes can make. One recent study found that eating just over one extra serving of leafy greens a day reduced the risk of type 2 diabetes by 14%. A higher intake of plant-based foods also means a more alkaline diet, which has been tied to lower risk of diabetes.
Veggies boost everyday energy
Most of my clients say the main thing they hope to improve by changing their diet is their energy level. And guess what? Veggies can help meet this goal too, especially when they replace refined carbs and processed foods. The fiber, vitamins, minerals, and antioxidants in veggies improve circulation, immunity, mood, digestive health, blood sugar, and insulin regulation—all of which translate into feeling lighter and more energized. The best part? These results can be pretty immediate. But don’t take my word for it: Try making veggies the star of every meal for one day, and monitor how you feel. Here are a few ideas:
Breakfast: Make a smoothie with spinach or kale, frozen fruit, a protein powder or Greek yogurt, almond butter, and almond milk. Or whip up a veggie-heavy omelet with avocado, and enjoy with a side of fruit.
Lunch: Opt for a salad with lots of greens and veggies, dressed in an olive oil-based vinaigrette. Add salmon, chicken, or beans. Top with quinoa or chickpeas.
Dinner: Cook up a stir-fry with lots of colorful veggies, in a sauce made from brown rice vinegar, and fresh squeezed citrus juice, seasoned with fresh ginger, garlic, and crushed red pepper. Serve over a small bed of brown rice, topped with sesame seeds.
If you stick to a daily plan like this one, you’ll eat well over the recommended minimum recommendation for veggies. And I bet you’ll notice a tremendous difference in your energy level—even after just one day.
Reprinted from Health.com
Here's how to start feeling better.
By Alexa Tucker
You know the feeling: that aching, trembling, just-got-hit-by-a-bus soreness that makes even rolling out of bed seem impossible. Yesterday’s workout was a doozy, and your body’s giving you a not-so-gentle reminder of how hard you went. Pushing yourself at the gym is a good thing, but your body needs a little extra TLC afterwards to get it feeling fresh and ready to go again.
Pete McCall, MS, CSCS, knows the feeling, and how to give your body the attention it deserves following a killer training session. “Doing two or three high-intensity classes [or workouts] a week is totally doable, but you shouldn’t be pushing yourself that hard every day,” he says. “Exercise is physical stress on the body, [and] your body adapts in the time after the exercise, not during the exercise.”
When you’re sore, it’s a sign that you’ve literally damaged the muscle fibers (though not necessarily in a bad way). While metabolic soreness occurs when you’ve used up all of the energy stores (glycogen) in your muscles, the kind that has you crazy sore the next day is known as mechanical soreness. “That’s when the actual protein structures [in the muscle fiber] have been damaged, and the repair process is when your body is using new muscle protein to rebuild.” This is when rest and recovery is especially important.
There’s a reason this soreness doesn’t happen immediately after a tough workout—you can thank DOMS, or delayed onset muscle soreness, for that. When white blood cells are doing their job repairing your taxed muscles, they release chemicals that set off pain receptors, and the process peaks about 36 hours after you sweat it out.
No matter how good your warm-up and cool-down are, sometimes, you just can’t avoid that stiff, sore feeling the day after. Here’s what to do (and what not to do) if you went crazy hard at yesterday’s workout:
1. Work it out, even when you think you can’t move…
It may sound counterintuitive, but working out the day after might be the best thing you can do to ease muscle soreness, unless you’re injured or experience sharp pains. “[Being sore] doesn’t mean take the day off, it just means do something different at a lower intensity,” says McCall (he recommends a barre class, restorative yoga, or a gentle jog). “It’s better to do a little something than not do anything,” he says, as it will help improve circulation.
2. …But plan to rest the following day.
You’ll actually feel better after getting active when you’re super sore, but two days after your intense workout should be when you give your bod a full break. “You do want to have a little bit of recovery and let the body heal,” says McCall. Take it a little easier the day immediately after, and use the second day to really relax.
3. And don’t make a habit of relying on painkillers.
McCall advises against it for a few reasons. For one, NSAIDs on a regular basis can be tough on your stomach, plus, OTC meds “dull down the pain sensation, so then you don’t know if you’re in pain,” says McCall. “Pain is the signal that something is not working right, so if you take stuff to mask it and you try to work out through it, that’s when you can get injured.” If you are going to reach for a painkiller, do it before bed, not before a workout, he says.
4. Not to mention, make sure you’re not actually injured.
When you’re super sore, it’s a good idea to give your body a once-over and make sure you’re not injured from your hardcore workout. “A little discomfort and soreness is fine, but if you wake up and you didn’t realize you did something to your ankle or your knee, that’s not something to work through,” says McCall. “If it lasts for more than two or three days it’s best to be checked by a doctor.” Two distinguishing factors between soreness and injury are sharpness and localization—if it’s just in one spot and it hurts when you put weight on it, don’t.
5. Hit the sauna for a little heat therapy.
While an ice bath works best to reduce inflammation immediately after a workout, 15 minutes in a dry sauna can help ease muscle soreness the day after. The increase in body temp elevates circulation, and anything that gets your blood pumping helps deliver fresh oxygen to your aching muscles, says McCall.
6. And foam roll for that hurts-so-good relief.
While foam rolling is best done every day (often before and after workouts), it’s especially important the day after exercise. “Foam rolling helps break up the tissue and improve the circulation,” says McCall. Think of foam rolling like DIY-ing a spa treatment. Plus, a foam roller is way cheaper than 50 minutes on a massage table.
7. Skip the recovery protein drink…
Protein shakes and recovery nutrition definitely have benefits right after a workout, but the day after, not so much. “Right after you train, your metabolism is elevated, your circulation is elevated, and your body is going to be more effective at using [recovery nutiriton].” While a protein and carb concoction can ease next-day soreness if taken within an hour of your workout, it won’t make a huge difference in terms of alleviating soreness if taken the next day, explains McCall.
8. …But you can pour yourself a glass of red wine (no, really!).
Too good to be true? Maybe not. While wine itself won’t necessarily help your muscles recover, it can help you chill out when your body’s wound up tight. “You wouldn’t want to go out and do shots, but anything that’s going to help you relax and wind down [will help recovery],” says McCall. Maybe refrain from polishing off the bottle right before bed—it can disturb sleep too close to bedtime. And a warm bath can also do the trick.
9. Finally, sleep it off like you mean it.
Told you those Zzz’s were important! That’s when the real magic happens in your muscles. “During REM cycles, that’s when your body will produce the hormones that it uses to repair the muscle tissue,” says McCall. It’s important to get a good night’s sleep the night of your workout, of course, but it still counts for something the following night.
Reprinted from Self.com
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
