Nutritional advice for runners
August 9, 2009
Filed under Diet And Nutrition, Running
Fuelling your running
A runner will typically burn an extra 100 calories for every mile they run. As a result their energy requirements can be high. This article is all about ensuring you have the correct fuel on board for your training, and that you eat at the correct time and in the right proportions.
Getting your running diet right is about more than stocking up on carbohydrates. Our running nutrition tips will ensure that you fuel your body correctly to get the maximum out of your training and racing.
This guide includes tips on timing your meals, snacking strategies, and fuelling while on the go.
Ensure you consume plenty of protein
A runner in heavy training can require almost as much protein as a muscle building strength athlete. The human body is stressed during running training process and need protein to repair itself. Runners who train day after day without rest sustain cumulative muscle damage. Make sure that you eat around 1.5g per kg of bodyweight. This means 70kg runner may need as much as 105g of protein each day.
Include glucose in your diet
After a running training session, try to drink a glucose energy replacement drink within 15 minutes of exercising.It is during this period that the muscles are most receptive to restocking with fuel. A glucose drink is an ideal for this purpose, as it enters the bloodstream and is quickly absorbed. Taking glucose in liquid form is also great because it means you are re-hydrating at the same time.
Consume plenty of complex carbohydrates
At meal times, concentrate on eating meals containing complex carbohydrates such as bread, pasta, rice and pulses. These release energy into the bloodstream at a slower rate, giving you sustained energy, which will help you avoid the temptation of snacking on rubbish high calorie foods such as biscuits, sweets and chocolate.
Eat during long running sessions
For a longer race or training run refuelling while you run can help keep your energy levels topped up. A simple way of doing this is to carry a couple of energy gels with you. These are small and light and contain concentrated hits of both slow and rapid release energy. Make sure you consume one just before a water station so that you can wash it down with around 250ml of water. This ensures the gel dilutes to the correct consistency so it can be absorbed quickly.
Run or train on a 'full' stomach
Runners preparing for endurance events such as a half and full marathon will typically do a long run on a weekend. Frequently they will skip breakfast so as to set out early so that their run does not take too much time out of the day. However, this means the runner will effectively be running on a partially full fuel tank. The answer is to eat breakfast before you set off, but make sure you allow sufficient time for digestion. If you can't stomach breakfast, try a complex carbohydrate drinks instead. Either way, make sure you are fuelled before you run.
Have a balanced diet
Ensure that you eat plenty of fresh fruit and vegetables, and focus on the three primary food groups in the following proportions: 60%complex carbohydrate, 20% protein and 20% fat. This ensures your diet is balanced and you are consuming enough of the right sorts of fuel for your runs.
Eat healthy snacks
When you run regularly, in addition to your generally higher calorie requirements, you will find that the speed at which you burn calories whether you are exercising or not increases. To avoid energy lows throughout the day, keep a selection of healthy snacks to hand such as fruit, fruit smoothies and healthy cereal bars. Avoiding energy lows means you will have more energy for everyday activities and will keep your muscles and liver primed for your next training session.
Include some of your favourite foods
For your pre-race or training meals and your fuel supply during a race, experiment with what you enjoy. One of the best pre-race meals is porridge: as it contains ablend of low fat and unprocessed complex carbohydrate. If you don’t enjoy porridge, choose something that you do like instead that gives you similar fuelling benefits. Experiment with different types of drinks and gels to find the ones you do like, and that agree with your stomach.
Don’t overdo health supplements
It is a mistake to think you can substitute good nutritional practice for popping pills in order to meet your dietary requirements. Look to eat a non-processed, whole-food diet, containing as much fresh fruit and veg as possible. Any supplements should be seen as an insurance policy, not a foundation.
Timing of meals is important
It’s not just what you eat that’s important – it’s also when you eat it. Don't eat too close to a run or leave too long a gap between your last meal and your run or this will result in impaired performances. Not refuelling after your run will result in tiredness, slower recovery and subsequent reduced performances. If possible, allow for a two-to-three-hour gap between eating and running. After a run, refuel with a glucose drink following your training session, and consume a more substantial meal containing both complex carbohydrate and protein (for repair) within two hours of finishing.
Consider your specific nutritional running needs
Runners' requirements differ from the requirements of less active people. As a runner you need to eat more carbohydrate for fuel, more protein for repair and more food as a whole. Additionally, you need to monitor when you eat so that your fuel tank doesn’t run low and affect your perfromance.
Stick to these nutrition tips and your eating plan will be healthy, balanced and meet the demands of your running.
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Break Your Bad Running Habits
July 16, 2009
Filed under Newbie Runners
Runner’s World
In 2001, Melisa Christian was a 3:30 marathoner plagued by stomach cramps and frequent porta-potty stops. But she never sought a doctor’s help. "I thought it was either a normal part of training or race-day anxiety," says the 31-year-old Dallas dentist. Three years later, Christian was diagnosed with food intolerances. After she eliminated wheat and dairy from her diet, her symptoms vanished. In November, she ran a 2:41:57 personal best in New York City. "I no longer have the mindset that because I’m a runner I can’t benefit from a checkup," she says.
Running makes us fit, not invincible. When we neglect our bodies’ basic needs, we can’t go as far or, as Christian discovered, as fast. Breaking your bad habits with these easy fixes will make you a better runner, not to mention a happier, healthier person.
BAD HABIT: You Are Your Own Medic
We runners are often hyperaware of our bodies, and when something’s "off," we’re quick to self-diagnose and treat. We’ll ice a tight hamstring, pop ibuprofen, and hobble through lingering pain. Big mistake, says Lewis G. Maharam, M.D., medical director of the New York Road Runners and Team in Training. "Minor injuries could turn into serious issues like muscle tears or stress fractures."
BREAK IT :
When you have a nagging ache or pain, the sooner you see a doctor—preferably a sports-medicine specialist—the faster you’ll be back on track. An expert who recognizes that you’re an overpronator, for example, could offer better insights on treating your iliotibial band syndrome. If you’ve been sluggish on runs, schedule a checkup. Asthma, a heart murmur, high blood pressure, or anemia can sap energy levels. Ask your doc to test your blood’s iron stores. "Serum ferritin, a protein responsible for iron storage, can become depleted, which is associated with slower recovery and declining performances," says Dr. Maharam.
BAD HABIT: You Never Stretch
It’s hard to squeeze in runs some days, never mind stretching. But tight muscles can contribute to shinsplints, plantar fasciitis, and muscle pulls, which could sideline you for weeks. Improved flexibility also shortens recovery time; looser muscles are more receptive to glycogen replacement, which accelerates healing, says Skip Stolley, director of VS Athletics Track Club in Santa Monica, California.
BREAK IT:
Your muscles get the most benefit from stretching postrun. Ideally, you’d tack on a 15-minute flexibility routine to your workout. No time? Drop a six-miler to a five-miler and use those leftover minutes to hit your calves, quads, hamstrings, and glutes. "You’re not hurting your workout—you’re enhancing it," says Stolley. "The benefits of stretching will do your body more good than could be done by running that mile."
BAD HABIT: You’re a Night Owl
Runners who shortchange sleep compromise recovery, immunity, and mental sharpness, which can turn an easy workout into a grueling one. "Sleep enhances the restoration of cells that are damaged from running," says Ralph Downey, Ph.D., chief of sleep medicine at California’s Loma Linda University Medical Center. Getting enough shut-eye can also ward off "effort headaches." A 1999 study found that distance runners experienced twice the number of headaches as nonrunners. Downey says this is most likely due to the dilation of blood vessels and sinuses that occurs during exercise. The good news: The headaches occurred less often when the runners got more sleep.
BREAK IT:
Some people are fine with five hours, others require 10. Runners who put greater demands on their bodies tend to benefit from the higher end of that range, says Downey. Note how many hours you get each night in your training log. Review it and look for patterns. Once you figure out your target number, try to hit it each night, particularly during the week leading up to a race.
BAD HABIT: You Forgo Sunscreen
In 2007, the Archives of Dermatology reported that runners are at a higher risk of developing skin cancer than nonrunners. Researchers found that the occurrence of skin abnormalities increased with mileage, not only because of increased sun exposure, but perhaps because training can suppress immune function, making the body more susceptible to the sun’s ill effects. Another study named sweat as a contributor to UV-related skin damage; perspiration increases the photosensitivity of skin, which makes it more prone to burning. "The sun is definitely a job hazard for distance runners," says Deena Kastor, 2004 Olympic Marathon medalist, who was diagnosed with squamous-cell carcinoma and melanoma in 2001.
BREAK IT:
Before every run, put on a water- or sweat-proof SPF 15 lotion that shields against UVA and UVB rays, says Rodney Basler, M.D., past chairman of the American Academy of Dermatology’s Task Force on Sports Medicine. If you have fair skin or a family history of melanoma, follow Kastor’s example: She slathers on sunscreen, wears sun-protective clothing, and avoids midday runs.
BAD HABIT: You Never Rest
Overtraining can cause persistent soreness, suppressed immunity, injuries, moodiness, and loss of motivation. "Rest isn’t the absence of training, it’s an important component of it," Stolley says. "During recovery periods, your cardiovascular and muscular systems are restored and rebuilt to a higher level—that’s where all performance gains are made."
BREAK IT:
Every training program should have a rest day in addition to two or three easy days (shorter, less-intense runs following harder efforts) each week. If you didn’t have a strenuous week, it’s okay to cross-train—go for a hike or swim, take a yoga class, or treat your dog to a long walk. But if you’re coming off a high-mileage week, reward yourself with a day of total rest. Schedule a massage or breakfast with a friend so you’ll feel like the time off was well spent.
Gentler Ways to Detox the Body
May 17, 2009
Filed under Diet And Nutrition
When your mind is drained, your body aches and your energy levels are close to zero, its time for a body detox.
Imagine yourself having clearer skin, sharper mind, energy revitalized, stronger immune system and feeling healthy inside out – - these are the things that you can enjoy by undergoing a detoxification program.
Detoxification basically means blood cleansing through eliminating impurities from the blood in the liver, through kidneys, lungs, intestines, lymph and skin.
Taking your first step:
First, you have to reduce toxins in your body. Try to cut down on the following: cigarettes, alcohol, coffee, eating foods with saturated fats and refined sugars (cola and ketchup contains a lot) – these acts as toxins in your body and as a hindrance to your healing development.
The use of household cleaners that are chemical-based and personal health care products such as shampoos, toothpaste, deodorants and cleansers should be reduced as well. These chemicals are inside us; we never really fully eliminate them unless going to a process of detoxification.
There are many ways to detox the body. It’s up to you to choose which suits your lifestyle and preference.
• Juice fasting
Drinking only fresh fruits and vegetables such as carrot, spinach, celery, cabbage, apple, pineapple and cranberry (avoid citrus fruits). An effective way of discharging toxins, it also provides loads of nutrients as well as enzymes to lessen the intensity of the cleansing process to an easy stage.
Fast weight loss is the main benefit from juice fasting. A person may drop 30-40 lbs on a 30-day juice fast. By juice fasting, a person gains self-confidence and feels light and clean.
Duration of juice fasting is usually 1-3 days. Medical administration and careful assessment is required for longer fasting.
• Water fasting
Only water is consumed during a water fast. Water lets the digestive tract and organs to rest completely, allowing all of your energy to self-repair and strengthen damaged organs. It also eliminates toxin build-ups.
Water fasting not only eliminates obstruction and aids in self-healing, it is also revitalizing and motivating to make a fresh start.
• Gentler way to detox the body:
Here are gentler and safer ways to detox your body that you can try out or incorporate different methods as part your routine.
1.Change in diet.
Whole grains, fresh fruits and vegetables instead of packaged and fast foods that are high on fats and sugar can become part of your daily lifestyle in maintaining good health.
2.Sauna.
The sauna is widely used by many cultures as a regular part of detox. It is a great method of removing chemicals buildups in fat cells. Saunas are usually combined with diet, exercise and nutritional supplements.
3.Skin brushing.
Again, with the combination of diet, exercise and nutritional supplements, skin brushing is also a gentle way of detoxing. It removes old skin cells, stimulates the lymph system and draws out toxins through the skin. A dry skin brush made of soft vegetable bristles should be used.
Before taking a shower, lightly brush your feet in circular motion towards the chest area for a minute or two.
4.Yoga.
Through breathing exercise, the bloodstream thoroughly oxygenates thus giving energy and improves the body’s physical process. Different positions lightly massage the internal organs and stimulate them to slowly discharge toxins.
These cleansing methods are just a guide to what it can do to improve your health. It is necessary to know why detox is important and understand the different ways on how to detox the body before you begin with the different programs.
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