Showing posts with label fueling. Show all posts
Showing posts with label fueling. Show all posts

Monday, September 10, 2012

Food for Fuel: Energize your Run


As we often remind our runners, running isn't just about hitting the pavement and getting in the miles.  Strong, healthy running requires a holistic approach to health, including strength, flexibility, cross-training, sleep and good nutrition.  We have been lucky to have Christine Turpin, RD, LDN, CSCS serve as a resource for our runners.  Chrissy is a Registered Dietitian, specializing in sports nutrition, and the founder of Nourish2Perform.  We thank Chrissy for guest blogging for us and offering our runners these important words of advice when it comes to fueling your runs:   


Think about why you run!  Do you run to advance your fitness, increase self-esteem, improve your health, relieve stress or to lose weight?  I am a Registered Dietitian, specializing in sports nutrition, who has a passion for running like most of you who are reading this post. 

I also work with triathletes, marathoners, ballet dancers, law enforcement agents, recreational exercisers, and middle/high school athletes.  I am consistently amazed by the number of people who don’t fuel their bodies properly.  So many people short change themselves, especially those who run to lose weight.  Each athlete is different, and eating plans must be individualized, but one thing for sure is that running on an empty stomach is setting yourself up for failure.  An athlete’s body is like a car and you need to fuel your body (food) as you fuel a car (gas) to perform at your best. When your primary source of gas (carbohydrates) is not available, your body may dip into protein stores and break down muscle for fuel as well. 

A low carbohydrate intake causes fatigue and decreases performance.  A simple way to fuel the muscles before you hit the pavement is to eat a carbohydrate mini-meal or snack 45-minutes before your workout!   Try a piece of fruit + yogurt or a granola bar for immediate carbohydrates to provide your muscles with energy and a little protein to power through the run.   If you run in the wee hours of the morning and your stomach cannot tolerate food, a snack before bedtime will help fuel that workout!  This snack can include a bowl of whole grain cereal + low-fat milk + fruit!

On the other hand, running does not give you a free pass to eat anything and everything.  So before you indulge in that second piece of cake or that extra piece of pizza, remember your goal is to “fuel the engine” by increasing those carbohydrate stores for the next workout – not “load the trunk” by stuffing it full!  The basic rule is calories in should equal calories out.  Anything above and beyond your energy needs is stored as fat.  You can count on burning 100 kcal / mile of running.  So for a three mile run, that is 300 kcal (about a tall white chocolate mocha with 2% milk).  And that is without the whipped cream!  Better yet fill your belly with a nutrient dense snack like an 8-ounce low-fat chocolate milk (143 kcal) + Kashi Chewy Peanut Butter Granola Bar (140 kcal). 

I would not consider running on an empty stomach and neither should you!  Use food for fuel to energize your run!   I challenge you to fuel your body before your next run and let me know how you feel. 

Healthy Running,
Christine Turpin, RD, LDN, CSCS
www.nourish2perform.com
nourish2perform@gmail.com


Tuesday, May 22, 2012

HoJo and Heartbreak--Julie's Pocono Marathon Run for the Red Race Report

Marathons are like childbirth--agonizing pain, followed by a fabulous reward that completely overshadows the agony, and, as a result, serial marathoners willingly repeat the whole experience, while wondering, "How the hell did I end up here again?" I asked myself that same question on Sunday morning while sweating along a two-lane highway during the Pocono Marathon Run for the Red, just four weeks after running the hottest Boston Marathon in recent history.

I am honestly not sure what led me to pay top dollar to stay at the finest Howard Johnson in the Poconos last weekend in exchange for the opportunity to run 26.2 miles in hot-but-not-as-hot-as-Boston temperatures in Stroudsburg, Pennsylvania, other than my constant quest to run the marathon of my life. 
Like so many of my other psychotic runner friends, I am constantly setting new goals for myself, and, as I mentioned in my Boston Race Report, my running bucket list included a sub-3:20 marathon before I hit the big 4-0. My bucket list did not include running my fifth Boston Marathon with a Chilly Towel tied around my neck and ice shoved down my pants, so about three days post-Boston, I found myself clicking the "register" button on the Run for the Red website, which described the race as one of the fastest courses out there. Holy crap--I'd never run two marathons in one season, let alone in one month.

                                    
Luckily, many of my psychotic running buddies had run two (or more) marathons in four weeks, so I sought their advice and devised a post-Boston recovery and pre-Poconos taper plan to get me to the Poconos start line with fresh legs for racing. Although my Boston recovery was not as quick as I had hoped, I managed to squeeze in a couple of longer runs and a few sharpening speed workouts, including surpisingly winning first female at a local 5K, prior to tapering for race day. Unfortunately, once again, the forecast for race day was less than ideal--hot and sunny, and, I must admit, I seriously thought about throwing in the (Chilly) towel, as I really had no desire to run another sub-par hot marathon again. Eventually, after much obsessive pondering, I made the decision to give it a shot, packed a bag, said goodbye to the family (who thought I was crazy), and headed up for a night at the HoJo in Stroudsburg.

Race morning was unusually low-key.  After consuming a breakfast of Quaker oatmeal and berries while watching an excellent Three's Company rerun in the hotel lobby, I boarded a school bus from the local Stroudsburg Mall and headed up the start line at Pocono West High School. Sitting in the high school, I noticed how many people were wearing Boston attire, and, like me, were looking for a post-Boston redemption race. Although the temperatures at the start were certainly not cool, the conditions were WAY better than Boston, and maybe, just maybe, I could achieve a personal best on this fast net downhill course. I started out running a 7:30-7:40 pace range and felt strong and in control. I stuck to my fueling plan, and drank 8 ounces of Gatorade every two miles, while dumping two cups of water over my head to keep cool. Every four miles, I ingested 3-4 Clif Shot Blocks and every hour, I took a salt tab. The hills were steep, so I was careful to stay in control and not go too fast on the downhills. The shade was typically on the right side of the course, which, unfortunately, was slanted, so I found myself debating whether to opt for shade and slant or sun and smooth. I consistently selected the former to ensure that I remained as cool as possible. As the miles ticked by, I grew more excited as I continued to feel strong and the possibility of hitting a 3:15-3:18 finish time was well within my reach. As I passed through the mile 20 water stop with relative ease, I took my last shot block and buckled down for the remaining hot 10K.

While climbing the final hill at mile 22, I felt a sharp pain near the outside of my left knee. The pain continued and suddenly, I couldn't run. My leg felt like spaghetti, and I immediately stopped to massage the area. I was calm and hopeful that this was not my ITB, which had never been a problem for me until this moment, but the coach in me knew that this was likely the case. I tried to run again, made it to the next water stop and just collapsed on one of the cots behind the water stop. I was stunned. Ironically, this was my thirteenth marathon, and as I furiously massaged the area in a futile attempt to eradicate the pain, I could not help but think once again, "How the hell did I end up here?"


The terrific race volunteers surrounded me and asked me if I needed medical transport. I refused, tried again, walked back to them, and with tears streaming down my face, accepted the offer for a van to retrieve me and take me to the finish area at Stroudsburg High School. I took off my timing chip, waited another minute and quickly realized that, given the narrow roads and the traffic situation, I could walk to the finish and at least finish my unlucky thirteenth marathon faster than the time it would take for me to be retrieved by a vehicle. As I hobbled through the town for the next 3 miles, I could not help but think about my first marathon in 2000 and how determined I was to finish in under four hours, and how excited I was to finish in 3:59:56. I heard the voices of the runners passing me, many of whom would finish in that exact time, and I listened to their breathing, their excitement, and observed their pride as they realized that they would likely break four hours. Ironically, I limped across the finish line in approximately four hours feeling beaten down, disappointed, and frustrated.

I found my friends, who led me to a torturous bucket full of ice, which was exactly what I needed for my ITB. As I submerged my lower body into the ice bath, I clenched my buddy's hand and thought about the season, the crazy training, my own goals, and to be cheesy, Kelly Clarkson. It's true-what doesn't kill you makes you stronger, and, this experience, along with my previous twelve marathons are constant reminders that the marathon is a different animal that often presents unpredictable challenges, regardless of your knowledge and experience. In this case, I learned the hard way that, unlike many of my running peers, my body is not capable of running two marathons within four weeks.  

And, as I write this 24 hours later after a delicious post-race meal at Sheetz off the Turnpike, I have perspective once again. It's just another race, and I am damn lucky to have the choice and the opportunity to run. Some days are better than others, and what makes running challenging and analogous to our own lives is that while it's constant, it's also unpredictable, challenging, rewarding, and, in this case, character-building.  

                                          

I would like to thank my sponsors of this year's race, Howard Johnson's and Sheetz.  Special shout-out to the Run for the Red race volunteers, who could not have been more kind and understanding. Congratulations to my MCRRC peeps who ran outstanding races, and to all of those who ran for the Red on Sunday. See you in Boston next year!

Saturday, February 25, 2012

Feed Your Body to RUN STRONG!




Chrissy Turpin, RD, of Nourish 2 Perform, speaks to our 10K/10-Miler group about eating well

We have been so impressed with the progress and dedication of our 10K/10-miler group runners! This morning we had groups running 3.5, 6 and 9 miles along the Millennium Trail in beautiful conditions. The 10-miler group in particular is becoming very well-acquainted with the dreaded "Tower Oaks hill," but we keep reminding everyone that hills make us stronger runners! Special thanks to Coaches Tish and Erin who joined us to help lead the groups along today's routes.

Our runners know that we are always reminding them about the role of good nutrition in both performance as well as recovery and injury prevention. After this morning's group run we were lucky enough to have the chance to hear from an expert about the importance of what we put into our bodies. Chrissy Turpin, a Registered Dietitian specializing in Sports Nutrition, owner of Nourish 2 Perform (Nourish2perform@gmail.com) and an avid runner and cyclist herself joined us for bagels and our own personal favorite recovery "meal," lowfat chocolate milk, to answer all of our burning questions about what to eat, when to eat, and how to best fuel an active lifestyle.

Chrissy's takeaway message was the importance of making good food decisions in order to run strong- she emphasized the importance of eating when hungry and not depriving ourselves; instead, runners should be eating nutrient-rich meals and snacks several times a day (every 3.5-4 hours). Chrissy talked about the importance of complex carbohydrates, protein, iron, Omega 3, Calcium and Vitamin D in our diets and their role in recovery and performance. Our runners appreciated the practical suggestions for good, quality nutrition that is also convenient: nuts, fruits, yogurt, lowfat chocolate milk, natural peanut butter, etc. Chrissy also addressed how runners following vegetarian, gluten-free, and Paleo diets can modify those diets to make sure they are getting the complex carbohydrates and protein so important to running.

A HUGE "thank you" to Chrissy for bringing expert advice to our runners and reminding all of us about the importance of fueling our bodies to perform.


Runners enjoyed our favorite post-run recovery "meal"- lowfat chocolate milk!


Monday, February 14, 2011

Fuel Your Running

It's Valentine's Day, and the chocolate is overflowing in our homes, stores and offices today! If only that chocolate could efficiently fuel our running as well as some of those so-called superfoods and be calorie free...we can dream. For new and even veteran runners, what foods to eat and when to eat them is confusing, particularly because there is no single magic formula and the science continues to evolve. Nonethless, we do know that an appropriate combination of the right carbs and protein, along with plenty of fruits and vegetables, will efficiently fuel your running, regardless of your training goals, and satisfy your appetite.

WHAT TO EAT

Ideally, a runner's diet should consist of 60% carbs, 25% protein, and 15% fat.

Carbs: Carbohydrates are essential for runners, and not all carbs are created equal...i.e., Wonder Bread is not a wonder food! Embrace the whole grain and look for foods that are 100% whole grain. Any of the following whole grains provide excellent running fuel--100% whole grain bread, sweet potatoes, 100% whole grain cerals, such as Kashi brand, steel cut oatmeal, beans, quinoa (rich in protein too), and whole wheat pasta, along with plenty of fruits and vegetables.

Protein: Another component of a runner's fuel is protein. Protein helps the body rebuild muscle fibers stressed during a run, which helps to minimize running-related injuries. Some superstar protein sources include eggs, nuts (particularly almonds), lean meats, fish (particularly salmon), beans, and low-fat dairy (particularly Greek yogurt).

Fats: Good fats are good for the heart and the appetite--eating good fats protects the heart and provides a sense of fullness. Avocados, nuts, peanut butter, olive oil are all excellent sources of good fat.

WHEN TO EAT:

Whether you choose to eat six small meals, or three meals and some snacks, just try to have a small carbohydrate meal or snack one hour prior to your run. More importantly, within a half hour of completing your run, make sure to refuel your glycogen stores and rebuild those muscle fibers with a protein/carbohydrate meal, such as yogurt topped with fruit and granola, or one of our favorite treats, low-fat chocolate milk--yes chocolate is a runner-friendly food! Most importantly, enjoy your food and don't stress about it. Happy Valentine's Day and Happy Eating!