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Why Low-Fat Diets Will Hurt Your Running

Why Low-Fat Diets Will Hurt Your Running

Published by on April 6, 2016 | Leave a response

This is part five of the Running Warrior Performance Nutrition Series

(parts of this were excerpts from ‘Fast Track’ by Suzy Favor-Hamilton and Jose Antonio, Ph.D.)

 

Low fat diets are sure-fire way to ruin your health, your looks, and your performance, period!  Not eating fat, especially the healthy kinds called MUFAs and PUFAs, is a huge mistake.  MUFAs and PUFAs are short for monounsaturated and polyunsaturated fats, respectively.

So what are these healthy fats that you need to eat?  Nuts of all kinds (e.g., cashews, almonds, peanuts [though technically it’s a legume not a nut]), fish fat (e.g., eat fatty fish such as salmon), and olive oil (e.g., use olive oil-based dressing).  

If you eat these 3 foods which have the right fats, you’ll be much healthier, and in the long-run (pun intended), you’ll be a better athlete.

Why should you eat healthy fats?  

  • The “healthy fats” aren’t stored as body fat as easily as the unhealthy fats such as the saturated variety.
  • You can eat more fat, still have a six-pack, and have more energy.
  • These fats are good for your heart!
  • Fats are a good way to get needed calories when you’re training heavily.  
  • Besides protein, fats are needed by your body!  If you don’t eat enough of the essential fats (linoleic and linolenic acid), you’ll feel lethargic and unhealthy.

 

So if you’re one of those who lives the “low-fat” lifestyle, STOP!  Fat is not the enemy.  Not enough fat will make your hair brittle, your skin dry, and your moods…well, moody!  Fat is needed for energy, hormone production, cell membrane structure and function, and a host of other very valuable things.  Let’s go over the different kinds of fats so that you can figure out which fats to limit and which fats to consume.  By the end of this, you’ll be a fat expert!

 

Three Main Kinds of Fat

The 3 main types of fatty acids are saturated, monounsaturated (MUFAs), and polyunsaturated (PUFAs).  A saturated fatty acid has the maximum possible number of hydrogen atoms bonded to every carbon atom.  Hence, it is “saturated” or completely filled with hydrogen molecules.  On the other hand, a fatty acid with one double bond is called “monounsaturated” because there are some “missing” hydrogens.. Fatty acids having more than one double bond between carbon molecules is polyunsaturated. (See Figure 1). All fat in foods have a combination of the three for the most part.  What’s different is the percentage contribution from each.  

Figure 1:  Chemical Structure of Fatty Acids

Saturated Fat
(i.e., saturated fatty acid)		 Unsaturated Fat
(i.e., unsaturated fatty acid)
H   H
|   |
-C – C-
|   |
H   H
H   H
|   |
-C = C-
Carbon-Carbon
Single Bond		 Carbon-Carbon
Double Bond

 

Fat Facts – The Bad

Trans and Saturated Fats

These two fats are a deadly duo.  If you enjoy living, I’d suggest you limit your consumption of these fats.  An easy way to figure out if a fat is saturated is this.  Saturated fats are solid at room temperature.  So that delicious morsel of fat from that pork chop is probably high in saturated fat.  Trans fat (also known as trans fatty acids) are made when food manufacturers turn liquid oils into solid fats.  However, a small amount of trans fat occurs naturally in animal-based foods.  Just like saturated fats, trans fats are not your best friend.(7)  They can elevate the ‘bad’ cholesterol (LDL) and thus increase your risk of heart disease.  Next time, read a food label.  If it says “partially hydrogenated” or “hydrogenated” then there’s trans fats in it.  You’ll find trans fats in foods such as margarines, cookies, snacks, fried foods and even peanut butter.  (See Table below).

 

Foods that Contain Bad Fats

Butter

Margarine (especially the harder varieties)

Crackers

Cookies

Snack Foods

Baked Goods

Anything Made with “Partially Hydrogenated Vegetable Oil”

Certain Cuts of Beef (e.g. hamburgers)

Pork

Chicken Skin

Whole Milk

Whole Cheese

 

Does this mean that you should eliminate these foods completely from your diet?  No. First of all, it’s just not practical. And secondly, certain foods such as dairy and meat contain naturally occurring trans fats.  For instance, beef is a great source of zinc, iron, and protein.  Thus, eliminating beef from your diet isn’t the best option; instead, consume beef once or twice a week (rather than every day).  And then focus on the leaner protein sources (e.g., skinless chicken) or the healthy proteins with fat (e.g., salmon) most of the time.

 

Fat Facts – The Good

The MUFAs and PUFAs

Researchers have known for many years that high fat intake, at least in the form of olive oil, does not have any apparent negative health effects.  Furthermore, we know that monounsaturated fats are less likely to be stored as fat.  So keeping that svelte physique is not a problem if you eat the good fats.  For instance, in an eight week study done on mice, scientists found that non-exercising mice fed the beef fat gained more fat than those fed a monounsaturated fat.(8)  So what’s good for your pet mouse must be good for us, correct? Well in this case, yes.

MUFAs are healthy fats found in nuts, avocadoes, and oils.  Olive and canola oil are greater sources of MUFAs.  According to Chris Lydon, M.D., author of Look Hot, Live Long, she states that “unsaturated fats can help reduce circulating triglyercides and decrease your risk of cardiovascular disease, stroke, obesity, and diabetes!”  For example, a 30-week study in which subjects consumed lots of peanuts, which is high in MUFAs, lowered serum or blood levels of fat (specifically triglycerides) and reduced cardiovascular disease risk.(9)  

 

Table – A Brief List of Some Darn Good Fats!

Food % PUFA % MUFA % Saturated
Salmon 45 38 17
Herring 27 47 26
Walnuts 56 28 16
Cashews 6 70 18
Macadamia nuts 10 71 12
Almonds 17 78 5
Peanuts 29 47 18
Canola oil 37 54 7
Olive oil 8 75 16
Avocado 10 70 20

 

PUFAs represent quite a varied number of fats.  Most Americans get plenty of linoleic acid (an omega-6 PUFA) but usually not enough of linolenic acid (an omega-3 PUFA).  Linoleic acid is found in corn, cottonseed, and soybean oils whereas linolenic acid is found in high concentrations in walnuts and flax, along with some in soybean oil.  Thus, some PUFAs are more beneficial than others.  And then there are the omega-3 fats found in fish oil or fat (e.g., eicosapentanoic acid or EPA, docosahexanoic acid or DHA).  These fats are great for you; yet, most of you would rather stick a nail in your thumb then eat fish.  Most of us tend to eat too much of the omega 6 fats found in vegetable oils at the expense of not enough omega 3s.  You should eat a 1:4 ratio of omega 3s to 6s.  Yet most of you probably eat closer to a 1:20 ratio; meaning you consume 20 times more omega 6s than 3s.  So if in doubt about the kinds of fat to eat of the PUFA variety, do the following:  eat fish.  And if you don’t like fish, add some flax oil to your protein powder and get your good fats that way.  Fish is such a great source of fat (and protein) that it deserves special mention.

Somethin’ Fishy Here…

Fish is one of the best foods you can eat, period!  The protein is great and the fat has tremendous health benefits.  The omega 3 fats found in certain fish (for example salmon) are something that no athlete should be without.  Why are these so important?  It’s these tongue-twisters: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).  Greenland Eskimos who eat lots of fish, more fish than a starving shark, have a lower incidence of heart disease, arthritis, and psoriasis.  Many have attributed this to the large quantities of fish fat they consume.  The beneficial effects of fish fat are numerous; however, with regards to muscle, fish fat’s anti-inflammatory role may be of benefit to injured muscle.  Why is this good?  Inflammation is a normal and necessary component of skeletal muscle adaptation to intense exercise.  Take some fish fat, or better yet, eat lots of fish, and perhaps you’ll speed up your post-exercise recovery process.   The best sources of EPA and DHA are the cold-water fish such as salmon, sardines, mackerel, herring, trout and pilchards. EPA and DHA fatty acids make up 15-30 per cent of the oil content of these fish.  And unlike chicken, you want to eat the skins of these fish.  

Another cool thing with EPA is that it helps prevent muscle wasting with certain diseases.  This doesn’t mean you should wait until you’re wasting away before you visit the local fish market.  On the contrary, what it does indicate is that fish is a potent health food.  According to sports nutritionist, Douglas Kalman, M.S., R.D. of the Miami Research Associates, “Fish is the best source of the omega 3 fats, DHA and EPA; and it would behoove all runners to consume fish regularly.”  In summary, fish fats can do some amazing things (see Table below).

 

Table – Health Benefits of Fish Fat

  • Treatment with EPA improved blood vessel function in individuals with heart disease. (10)
  • EPA and DHA can reduce risk of death from heart disease.(11)
  • EPA can reduce injury to the heart.(12)
  • EPA and DHA can lower blood fat (triglyercides).(13) (14)
  • Besides the wondrous benefits of fish fat, the protein in fish is excellent was well.  There’s no single food that provides health and fitness related benefits as well as fish.  

 

Just the Fat Facts

Here’s an easy to follow summary on fat.

  1. Eat fish fat once a week; they lots of the healthy PUFAs (omega 3s).
  2. Use olive oil based salad dressing; the MUFAs are great for you.
  3. Eat nuts; they have lots of the healthy MUFAs.
  4. Fat should make up roughly 30% of your calories.   Don’t follow a low-fat diet!
  5. Limit intake of saturated and trans fats (basically avoid processed foods).  Perhaps eat red meat a twice per week; Eat whole eggs every other day.

If you are thinking of trying CLA, MCTs, or diacylglycerol to see if it helps you, talk to a sports nutritionist first.

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The Four Core Zones of Training

The Four Core Zones of Training

Published by on April 4, 2016 | Leave a response

Measuring Your Starting Point (V02 Max Estimates).
In order to develop the four core training zones effectively, we need to know your “starting point” which Is your estimated V02Max. This is your current fitness level as it relates to your running performance. Using proven tables/charts developed by world-leading exercise physiologists such as Jack Daniels, PHD, Coach Sonja can help you target your personal starting point using finish times from a recent race(s). If you have not participated in a race in the last few months, Sonja will prescribe a time trial or test effort that will enable her to assign you an estimated V02 Max so that focused training may begin. Please contact Sonja for a consult to determine your personal V02 Max Estimate (starting point).

The Four Zones:

  1. Endurance Training — Endurance training includes your long runs, easy runs, etc. It has been proven that optimal Endurancetraining occurs when your heart rate is between 60-75% of max. This translates into a wide range forpacing so on your endurance/distance days, a good rule of thumb is to listen to your body and run at apace that “feels” good.  There are two purposes to endurance training:1) To increase “Stroke Volume” – the amount of blood that is pumped with each heart beat and 2) Toteach your body to better utilizes fat as fuel (vs. carbohydrates). Here are some basic guidelines to followfor endurance training and long runs:*Stay with the same mileage or time duration of distance runs 2 weeks at a time, then increase miles or minutes using the 10% rule (increase individual runs and weekly mileage 10% more than the prior week.For example, if your long run was 10 miles last week, this week it would be 11 miles (10% more). If yourtotal mileage was 40 last week than your mileage this week would be approximately 44).  
    *Think Duration, not Distance. (This is better for you physically as well as mentally.)
    *Long Runs should be 25-30% of total weekly mileage.
  2. Stamina Training (Lactate Threshold Training) 
    This zone is optimized when you are working at a level where your heart rate is approximately 85% ofmax.  You are working to maintain the effort, but under control…”comfortably hard” or a 7 score on aperceived exertion scale of 1-10 are also good indicators of the pace.  For most runners this pace translatesinto 20-30 seconds slower per mile than CURRENT 5k r ace pace.When this zone is developed the body adapts and is able to run longer, faster before crossing thethreshold and producing large amounts of lactic acid that result in fatigue. A runner’s lactate threshold isTHE most important component of success in distance running and 5k- marathon racing performance.Basic guidelines are below for proper stamina training:    *20:00 at Threshold pace is the average ideal. Experienced runners/racers should build their threshold runs to 35:00 and beyond at pace.
    *Do not push yourself past the proper intensity. Once you are out of “the zone” you are not forcing yourlactate threshold to adapt.
    *Cruise Intervals (1000m – 3000m repeats) are excellent alternatives to the straight steady state run andoffer a mental break as well. Use 1:00 rest between the shorter intervals at threshold pace and up to 2:00rest between the longer intervals at pace.
  3.  Interval Training (V02 Max)
    Training for Speed via raising your V02 Max is vital to a runner’s performance but also one of the  most challenging zones to develop. The effort level of V02 Max Training is 3k-5k race pace. Heart ratewill be 90% of max and above. You will produce significant levels of lactic acid at this pace….theeffort is hard. The purpose of speed training is to increase the capacity of our body’s key energysystems. Of most importance, your body adapts to a greater ability to use oxygen from the blood toaid the muscles in their effort. Here are some important components of proper speed training: *5:00 is the longest recommended duration per interval unless you run your mile repeats in 5:00 orless. (3-5:00 is the optimal interval duration for V02 Max training.)*Recovery for long intervals should be approximately 2/3 of the duration of the interval and shouldbe active. Shorter interval durations require less recovery time. (Half of the duration of the workinterval is a good guideline).*The pace of the intervals is dependent on your current fitness level, but generally interval pace is  between 3k-5k race pace.Speed Training workouts should equal 5000 – 7000 meters of total intervals depending on fitnesslevel and experience.
  4. Turnover (Sprint) Training 
    Distance runners can greatly benefit from sprint training due to the positive effects it has onimproving running economy and developing neuromuscular speed and efficiency.  Sprint traininginvolves short, fast repetitions at a range of 200m – 800m race pace.  The body is working atmaximum capacity so complete rest is necessary in order to produce a quality effort on the nextrepeat. Such training produces a smoother , more powerful stride, an increase in lactic acid toleranceand ultimately results in less injuries, improved running economy (which makes the endurance andstamina workouts easier), and better finishing “kicks” in races. The ability to “change gears”, get upon your toes, and sprint in the last 400m of a long race can be a very valuable tool to a distance runner.  Here are some guidelines to follow:         
    *Your sprint work pace depends on your event focus. For people whose primary event is under 5k,(For example the Mile) their sprint pace is typically 200m-400m race pace. For people whose primary event is 5k or longer, sprint pace is closer to 400m-800m race pace.
    *Full recovery (think double the time of the work you just did) is required when doing Speed Training. The focus is on the quality of each repeat.*Hill Training is a great form of Sprint training that also helps develop efficient running form.  I recommend incorporating Hill training into the beginning phase of your program and to use the treadmill as a safe alternative to bridges, etc.*Fartlek can be used to give you a break from the track and pace per lap when doing Sprint training.

**Milers have another zone of training to focus on which I will call race pace training. An example would be 8 x 400m with up to 1:00 of recovery starting at current Mile race pace and working down to goal Mile race pace. If you are a Miler or 1500m specialist please visit the “Miler’s Club” page on this site for training tips and support specific to you.

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Top 7 Running Injuries - Runner's World

Top 7 Running Injuries – Runner’s World

Published by on April 2, 2016 | Leave a response

In an ideal runner’s world, every step of every mile would be 100 percent pain-free. No aches, no twinges, no lingering soreness from yesterday’s workout. The reality is that many runners constantly deal with a slight (or not so slight) disturbance – a tender footer, a tight hamstring, a whinny knee. While these nagging issues often aren’t serious enough to require a time-out, they are annoying, especially when they don’t let you fully enjoy your time on the roads.

Download the full article HERE.

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Eat Like a Running Warrior

Eat Like a Running Warrior

Published by on February 8, 2016 | Leave a response

“Eat Like A Pro” Shopping List

Lean Turkey**
Fish (cold-water fish is best such as Salmon or Cod)
Skinless Chicken**
Lean Beef** (Sirloin is best whether ground or a steak)
Bison
Vegetables (dark, rich colors are best)
Whole Oatmeal (not instant)
Organic Eggs
Egg Whites
Whole Fruit for sides, snacks and fruit salsa garnishes
(Apples, Grapes, Pinneapple, Blueberries & Strawberries are great choices).
Ezekiel Bread (or Sprouted Whole Grain Bread)
Quinoa
Brown Rice
Kashi or Cascadian Farm Cereals
Vegetable Tortilla Wraps
Sunflower seeds, Almonds and walnuts (for salads)
Olive Oil
Greek Yogurt
Low-Fat Cottage Cheese
Rice Cakes
Honey
Goat Cheese (for flavoring and salads)
Mineral or Spring Water
Lara Snack Bars, Nice Bars or Clif Bars

Spices and Marinades To Try:

Lemon Pepper Chipotle Seasoning
Tumeric Cinnamon
Curry “Blackened” seasoning
Ground Ginger Cajun Seasoning
Teriyaki Jamacian “Jerk” Seasoning
Butter Buds Chili Powder
Allspice Salsa
Mrs. Dash Lemon Grass
Balsamic Vinaigrette

**Try and purchase the organic brands of meats. Non-organic meats and dairy products are loaded with steroids and antibiotics. Not good!

“Eating Clean” (THE THERMIC MEAL)

Foods You Should Eat Most of the Time
Protein
Fish(salmon, tuna and sashimi are top choices)
Eggs (mostly egg whites, but 3-4 whole eggs/week is fine)
Skinless Chicken
Lean Turkey
Canned Tuna; Try to choose wild caught and low sodium
Whey protein powder with carbs post workout
Almond Milk or Coconut Milk
Lean cuts of beef (Sirloin and Bison are best)
Rice or Pea Pod Protein
Tofu
Legumes (Pinto Beans and Lentils are excellent, nutrient dense choices)

Starchy & Fibrous “Good” Carbohydrates
Fresh or Frozen Whole Vegetables
Beans or Lentils
Whole Oatmeal
Brown Rice
Quinoa
Yams, sweet potatoes
High-fiber, Antioxidant Fruits such as berries, pineapple, watermelon, green apples,
Bananas (excellent potassium)

“Good” Fats
Fat from cold-water fish such as salmon
Olives and olive oil
Almonds, Walnuts & Almond Butter
Avocado
Flax oil
DHA/EPA supplements


Foods You Should Limit Most of the Time

Protein
Fatty meats
Lunchmeats
Whole milk
Processed Cheese
Hot dogs

Carbohydrate
White bread
White Pasta
White rice
Most cereals
Fruit juice
Bagels
Sodas
Pastries
Cookies
Cakes
Candy
Crackers
Pizza
Desserts
Anything made with High Fructose Corn Syrup!
Any drink that contains calories (ie: soda, fruit juice, beer, wine)
Anything with lots of sugar
Anything in a package!

Fat
Butter
Margarine
Fat from fatty meats and lunchmeats
Fat from fried foods
Hydrogenated oils or trans fats (seen in lots packaged foods)
Ice cream

Top 10 “Dos and Don’ts For Competitive Runners

(Compliments of Fast Track, by Suzy Favor Hamilton and Jose Antonio, PH.D.)
#1 DO Educate Yourself
#2 DO Eat More lean, unprocessed protein with every meal)
#3 DO Eat Fat (the good ones)
#4 DO Eat Immediately After Training or Racing
#5 DON’T Eat Like A POW (Prisoner of War)
#6 DON’T Treat Bagels as a Health Food
#7 DON’T Eat for the Western States 100 Mile Race When You’ll Be Racing the 1500m or 5k!!
#8 DON’T Dwell on a Bad Race
#9 DON’T Obsess Over a Certain Number
#10 DON’T Run Just to Run

“Eat Like A Pro” Sample Daily Menu

7:00am: 20 Gram protein shake, granola, (could also use cooked oatmeal or rice cereal), two strips of turkey bacon (or two eggs), natural fruit juice and daily supplements.

9:00am: 20 gram protein Shake

11:00am Plain turkey sandwich (or grilled chicken on a salad with light dressing), and a fresh fruit or veggie.

1:00pm: Apple or Carrots with hummus OR a small cottage cheese or greek yogurt.

3:00pm: 2500mg of Glutamine Powder right before practice in mineral or spring water. Sip on a sports drink such as Accelerade, E ndurox, Enduromax, or Perpetuem during practice.
*Immediately after practice drink a whey protein/carbohydrate mix (Such as ARM (Max Muscle) or Recoverite (Hammer Nutrition) and when home have a Rice Cake with almond butter & honey (to replenish glycogen stores.)

6:00pm Grilled Salmon with chipotle seasoning and fruit salsa, brown rice and mineral water with remaining daily supplements.

10:00pm A slow-release (Casein) protein shake. NO carbs with this shake!

“The Cheat Day or Cheat Meal”
If you like you can eat up to three cheat meals a week. They could be all in one day or you can spread your cheat meals out over the course of the week. (Cheat meals are anything you care to eat.) Note: Spreading your cheat meals out over the course of the week may help you psychologically to feel more satisfied and less deprived!


**Questions? Email Sonja at [email protected] or visit: www.TheRunningWarrior.com

Copyright Protected by Sonja Friend-Uhl 2016

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Visualizing Your Personal Best

Published by on February 8, 2016 | Leave a response

A Guide to Creating Positive Running & Racing Affirmations

Preparation: Quiet your mind and your body. Sit in a relaxed, meditative state and take in at least 10 slow, deep breaths…breathe in through your nose and out through your mouth. If distracting thoughts keep entering your mind create an image to replace them. (Envision you are writing the worry or distraction down on a piece of paper and then see yourself light a match and burn the paper.)
*There is a great App available you could use for the preparation phase called: CALM.(www.calm.com)

Step I. Create your race or workout “plan”
>> Write down your plan in detail much like you would write a story. Essentially, you are writing your ideal “story” of your race or workout. Another very effective technique is to make a tape recording of your plan and include all of the details you see, hear, or feel.
>>In writing or on your recording, describe with as much detail as possible your newly achieved fitness level and how it makes you feel. Be sure to include any comments you may receive from family and friends, how it makes you feel to achieve a faster race time,
run a mile farther than ever before, etc.

Step II. See, hear, and feel yourself while running this plan in concise detail.
>>Along with the details you have described, picture yourself being completely in relaxed, confident and in complete control of both your body and state of mind. Recall specific “trigger” words – those words that help you feel confident and in control of your life.
>>Put all of the above information into a script and after editing it, slowly read it into a tape recorder, or if there is someone who particularly motivates you have them read it and record it so it is their voice you hear.
>> Listen to your tape (or read your outline/story) several times and change your script or
tape until satisfied.
>> Listen to your finished tape or read your final script as much as possible. Practice this daily for 3-4 days prior to your race or an important workout and then several times each week for general affirmations. As you read or listen make sure you are also recalling the visual images that reflect your goals. Do this in a quiet place where you will not be disturbed.

Important Points To Remember & Incorporate:

  • Always keep the images and your self-talk positive…create a strategy for dispelling negative self-talk and/or images.
  • The self-talk and your mental images should always be in the present, infinitive tense. (This is easier for your subconscious mind to accept…as if it is really happening). “I feel so strong today during my interval session.” When you visualize your race or workout do so as if you are watching yourself in a movie but the focus is on you!
  • Affirmations are more effective when designed to be spoken rhythmically. (“I train to succeed to run as I need.”) In the midst of a hard run or race these mantras will keep you in the zone.
  • You cannot erase…so you must replace!! Because of the way your mind works, the only way to rid yourself of a thought is to replace it. The more you think about not thinking about something (i.e.: having a bad race, falling, etc.) the more you think about what you don’t want!
  • Update your affirmations and your Imagery regularly. Move on from those you have mastered and constantly create new ones in writing. Put them in places you are likely to see them most often in various colors, shapes and sizes. Move them around frequently so you always notice them and they do not become “invisible”.
  • Share your affirmations with loved ones, friends, and all who support you and your running. Affirmations assist you in staying responsible to the commitments you have made to others (your team, your coaches, family, etc.). Example: “I always give my best and enter each workout and race with a positive outlook.” Psychologically it is proven to
    be easier to honor promises made to others more than those you have made to yourself…you feel accountable.
  • Say your affirmations out loud. Although this may be awkward at first know that you literally alter the programming of your mind by doing this!
  • Repetition and frequency of affirmations is the key! Your sub-conscious mind will accept as fact, what is repeatedly affirmed via self-talk and images. Bottom Line: Your rational mind does not have to accept the “image” for your sub-conscious mind to record the image or affirmation as reality. (You don’t have to believe your affirmations for them to be powerful!). The sub-conscious mind controls much of our action…giving back exactly what has been “reported” to it.

Some examples to get you thinking! Practice, Practice, Practice!!!
“I draw strength from the other talented runners and energy around me.”
“I apply my fitness evenly over the course of the run.”
“I have power and strength beyond my conscious understanding.”
“I draw on unseen powers” OR “I draw on my higher power.”
“I am constantly improving!”
“I am a great runner.”
“I am healthy.”
“I am deserving.”
“I give myself permission to develop to my full potential.”
“I am powerful!”
“I am brave.”
“I am loved and respected on this team.”
“I am balanced and calm under pressure.”
“Running serves me.”

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Performance Nutrition Series References

Performance Nutrition Series References

Published by on February 8, 2016 | Leave a response

References

  1. Millard-Stafford M, Rosskopf LB, Snow TK, Hinson BT. Water versus carbohydrate-electrolyte ingestion before and during a 15-km run in the heat. Int J Sport Nutr 1997;7:26-38.
  2. Kreider RB, Hill D, Horton G, Downes M, Smith S, Anders B. Effects of carbohydrate supplementation during intense training on dietary patterns, psychological status, and performance. Int J Sport Nutr 1995;5:125-35.
  3. Yaspelkis BB, 3rd, Patterson JG, Anderla PA, Ding Z, Ivy JL. Carbohydrate supplementation spares muscle glycogen during variable-intensity exercise. J Appl Physiol 1993;75:1477-85.
  4. Saunders MJ, Kane MD, Todd MK. Effects of a carbohydrate-protein beverage on cycling endurance and muscle damage. Med Sci Sports Exerc 2004;36:1233-8.
  5. Williams MB, Raven PB, Fogt DL, Ivy JL. Effects of recovery beverages on glycogen restoration and endurance exercise performance. J Strength Cond Res 2003;17:12-9.
  6. Roy BD, Luttmer K, Bosman MJ, Tarnopolsky MA. The influence of post-exercise macronutrient intake on energy balance and protein metabolism in active females participating in endurance training. Int J Sport Nutr Exerc Metab 2002;12:172-88.
  7. Nelson GJ. Dietary fat, trans fatty acids, and risk of coronary heart disease. Nutr Rev 1998;56:250-2.
  8. Bell RR, Spencer MJ, Sherriff JL. Voluntary exercise and monounsaturated canola oil reduce fat gain in mice fed diets high in fat. J Nutr 1997;127:2006-10.
  9. Alper CM, Mattes RD. Peanut consumption improves indices of cardiovascular disease risk in healthy adults. J Am Coll Nutr 2003;22:133-41.
  10. Tagawa T, Hirooka Y, Shimokawa H, et al. Long-term treatment with eicosapentaenoic acid improves exercise-induced vasodilation in patients with coronary artery disease. Hypertens Res 2002;25:823-9.
  11. von Schacky C. The role of omega-3 fatty acids in cardiovascular disease. Curr Atheroscler Rep 2003;5:139-45.
  12. Chen H, Li D, Roberts GJ, Saldeen T, Mehta JL. Eicosapentanoic acid inhibits hypoxia-reoxygenation-induced injury by attenuating upregulation of MMP-1 in adult rat myocytes. Cardiovasc Res 2003;59:7-13.
  13. Grimsgaard S, Bonaa KH, Hansen JB, Nordoy A. Highly purified eicosapentaenoic acid and docosahexaenoic acid in humans have similar triacylglycerol-lowering effects but divergent effects on serum fatty acids. Am J Clin Nutr 1997;66:649-59.
  14. Raastad T, Hostmark AT, Stromme SB. Omega-3 fatty acid supplementation does not improve maximal aerobic power, anaerobic threshold and running performance in well-trained soccer players. Scand J Med Sci Sports 1997;7:25-31.
  15. Bolster DR, Pikosky MA, Gaine PC, et al. Dietary protein intake impacts human skeletal muscle protein fractional synthetic rates after endurance exercise. Am J Physiol Endocrinol Metab 2005;289:E678-83.
  16. Poortmans JR, Dellalieux O. Do regular high protein diets have potential health risks on kidney function in athletes? Int J Sport Nutr Exerc Metab 2000;10:28-38.
  17. Kerstetter JE, O’Brien KO, Insogna KL. Dietary protein, calcium metabolism, and skeletal homeostasis revisited. Am J Clin Nutr 2003;78:584S-592S.
  18. Melanson K, Gootman J, Myrdal A, Kline G, Rippe JM. Weight loss and total lipid profile changes in overweight women consuming beef or chicken as the primary protein source. Nutrition 2003;19:409-14.
  19. Scott LW, Dunn JK, Pownall HJ, et al. Effects of beef and chicken consumption on plasma lipid levels in hypercholesterolemic men. Arch Intern Med 1994;154:1261-7.
  20. Song WO, Kerver JM. Nutritional contribution of eggs to American diets. J Am Coll Nutr 2000;19:556S-562S.
  21. Beaufrere B, Dangin M, Boirie Y. The ‘fast’ and ‘slow’ protein concept. Nestle Nutr Workshop Ser Clin Perform Programme 2000;3:121-31; discussion 131-3.
  22. 22. Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrere B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci U S A 1997;94:14930-5.
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Protein to Power Your PR

Protein to Power Your PR

Published by on February 8, 2016 | Leave a response

This is the sixth and final article in the Running Warrior Performance Nutrition Series

(parts of this were excerpted from ‘Fast Track’ by Suzy Favor-Hamilton and Jose Antonio, Ph.D.)

If you’re like most runners, you’ve probably been taught the importance of eating carbohydrates.  You need it for energy.  On the other hand, protein has sort of taken a back seat to carbohydrate.  In fact, it’s our experience that many runners subscribe to the many myths surrounding protein intake.  Protein is bad for your kidneys. Not true.  Too much protein is bad for your bones.  Not true.  I might get too big, like a bodybuilder, if I eat a lot of protein.  Not true.  And so on.  

Rule #1 – Never ever ever ever skimp on protein…NEVER!

Rule #2 – Always obey rule #1.

 

Here’s why dietary protein is so important.  Your body is made up mainly of two things: protein and water.  Proteins are part of your muscles, bones, cells, enzymes, antibodies, blood, organs, etc.  Even though the primary function of protein is to provide the needed amino acids for maintaining the health of our organs and tissues, the need for this macronutrient is elevated if you’re an avid exerciser.  

 

Why should runners eat more protein?

One reason:  Recovery!  We know some of you might think that you’ll get big muscles that’ll slow you down.  Now if you quit running and started bodybuilding, then yes, you would get bigger.  But running is a catabolic activity.  Meaning, your body’s adaptive response to distance running it is to get smaller.  Smaller and lighter runners tend to be the fastest as well.  You need to have healthy muscles to perform at your best.  Each time you run, you cause tremendous muscle protein breakdown.  

For instance, when was the last time you did repeat strides or speedwork on a downhill incline?  You probably got very sore 1 or 2 days afterward.  Right?  Well, that delayed-onset muscle soreness (also known as DOMS) is due to microtears in your muscles.  You’ve literally torn some of your muscle fibers into little bits and pieces.  In order to fix your muscle fibers, you need to give them the building blocks to do that.  That’s where amino acids or protein comes in.  Without the protein, you’ll have difficulty recovering.  Keep in mind that eating carbohydrates facilitates recovery as well; albeit in a different manner (see Ch 9 on Carbohydrates for more details).  

 

How much protein should runners eat?

Put it this way, mixing rice and beans isn’t going to do it!  And that ½ glass of skim milk in the morning isn’t enough.  A cup of skim milk has roughly 8 grams of protein.  If you’re a 120 lb runner, that means you should be drinking 15 cups of skim milk to meet your daily protein needs!  Now mind you, that’s if your only protein source is skim milk.  Of course, you’ll be eating other foods.  But this gives you an idea of how much you need to consume to meet your daily requirements.  

As a runner, you need approximately 1.5 to 2.0 grams of protein daily per kilogram of body weight.  But since most of us don’t like working in kilograms, we generally recommend you eat 1 gram of protein per pound of body weight daily.  That’s slightly higher than the 2.0 g/kg/day recommendation.  But it’s easier to remember.  And don’t believe the naysayers who claim that all that protein is harmful to you.  Nothing could be further from the truth.  

 

Is ‘too much’ protein harmful?

Protein intakes as high as 1.3 grams of protein per pound of body weight have been shown to have no effect on kidney function.(15, 16)  In fact, Darryn Willoughby, Ph.D., an Associate Professor of Exercise Physiology states that “there’s absolutely no evidence that consuming protein at levels greater than the RDA has any harmful effects in normal healthy adults.”  Another concern is bone health.  Does eating a lot of protein compromise your bone mineral content?  Yes, it is possible that too little protein causes long-term harm to your bones!(17)

 

Which protein sources are best?

 

Milk

There’s more to milk than just using it to dip Oreo cookies!  Milk is a complete protein and therefore contains all of the essential amino acids.  Generally we’d recommend you consume whole milk if you’re the kind of person who skips meals or eats little fat.  However, if you eat clean (and follow our advice), than skim milk should suffice.  

 

Beef

Don’t let the fat in beef scare you.  In fact, there’s a huge difference in fat content between different cuts of beef (see table below).

 

Fat Content in Beef

70% lean, 30% fat (ground beef)

80% lean, 20% fat (ground chuck)

85% lean, 15% fat (ground round)

90% lean, 10% fat (ground sirloin)

 

A simple method for remembering which beef source has the least fat content is to remember that those at the beginning of the alphabet (ground Beef) have the most fat and those at the end of the alphabet (ground Sirloin) have the least.  

 

If you remember one thing about beef, it’s ZIP.  ZIP stands for zinc, iron, and protein.  Beef has lots of all three.

 

Nutrients in Top Sirloin Beef

6 oz. Serving – trimmed of fat and broiled

326 calories

51.6 grams of protein

11 mg zinc

5.7 mg iron

 

Also, lean beef is a healthy protein choice.  For example, one study published in Nutrition looked at overweight women who exercised and consumed a restricted calorie diet with lean beef or chicken as the main protein source.  Both groups lost similar amounts of weight, body fat, total cholesterol and LDL cholesterol (the bad cholesterol).(18)  

 

Chicken

Chicken is a great protein; similar to beef, the fat content of chicken can vary dramatically especially if you eat the skin.  For instance, a 100g serving of light meat chicken with skin contains 222 calories and 10.85 grams of fat compared to 173 calories and 4.51 grams of fat if you remove the skin.  That’s more than double the fat if you eat the skin.  Eating chicken as part of a well-rounded diet can help decrease total cholesterol and LDL cholesterol.(19)  We’d recommend you remove the skin.  Also, white meat has less fat than dark meat.  However, if you eat little fat, try to eat the dark meat chicken.  

 

Nutrients in Light and Dark Meat Chicken

Dark meat – 1 cup (chopped up), cooked, roasted, meat only (no skin).

287 calories

38 g protein

14 g fat

 

White meat – 1 cup (chopped up), cooked, roasted, meat only (no skin).

242 calories

43 g protein

6 g fat

 

Eggs

Some experts consider the amino acid profile of eggs to be the best of all food sources.  Eggs are a rich source of thiamine, riboflavin, pantothenic acid, folic acids, vitamin B12, biotin, vitamin D, vitamin E, and phosphorus.  Despite the fact that egg yolks have a bad reputation, it’s not entirely deserved.  In a study from the Journal of the American College of Nutrition, they examined 27,000 individuals(20) and found “the daily nutrient intake of egg consumers was significantly greater than that of non-consumers.”  That is, the egg consumers had a greater daily intake of vitamins B12, C, E, and A.  Interestingly, individuals who ate four or more eggs daily had lower blood cholesterol levels than those who ate one egg or less daily. Not only is egg protein great but it’s very affordable.  In a dozen eggs, you get 80+ grams of protein for less than a dollar!  

 

Macronutrients in an omelet (3 large egg whites, 1 large whole egg)

Calories – 206

Protein – 23 grams

Carbohydrate – 2 grams

Fat – 11 grams

 

Fish

Fish is a complete protein that many would rate as the single best protein food source.  Why? Eating fish has some amazing benefits.  Particularly, the healthy fat in fish (eicosapentanoic acid and docosahexanoic acid) is something that you won’t find in our other proteins.  Fish improves your mood, is great for your heart and is an effective anti-inflammatory nutrient.  Just one serving per week will confer these benefits; however, more frequent consumption is even better.

 

Meal Replacement Powders

Sometimes you don’t have time to fix a ‘real’ meal. So the best alternative is to drink a protein powder or meal-replacement powder.  Most of these mixes are high in protein, have moderate to no carbohydrate, and have very little to no fat.  They use three main protein sources: whey, casein, and soy.  

 

Whey

Whey is a complete protein and is particularly high in the branched-chain amino acids (leucine, isoleucine, and valine) and glutamine (an immune-boosting amino acid).  Whey is considered a ‘fast’ protein.(21)  If you eat a serving of whey on an empty stomach, levels of blood amino acids peak about 1 hour afterwards and return to baseline by 3-4 hours.  Thus, whey is a very anabolic protein (i.e., great for muscle building or recovery).  In fact, combining whey protein with a high-glycemic carbohydrate (e.g., maltodextrin, glucose, and sucrose) may be the ideal post-exercise meal.

 

Casein

Casein is the “opposite” of whey. Casein, a ‘slow’ protein, has a lower anabolic effect (31% versus 68%) when compared to whey.  However, casein has a very profound anti-catabolic effect; meaning that casein inhibits protein breakdown.(22)  Because casein is digested slowly, it produces a slow but steady rise in amino acids.  Blood levels of amino acids peak 1 to 2 hours after eating casein (but they don’t get as high as when you eat whey).  But, blood amino acid levels stay elevated for up to 7 hours.  Casein is a great protein to take before going to bed.  Because it’s absorbed slowly, you’ll get a steady flow of amino acids into your body.  That’s good for recovery.

 

Soy

Soy Isolate is the best non-animal source of protein. Though soy is not commonly consumed by Americans, there are various soy products (e.g., soy milk, soy-based protein powders) at your local health food store.  Soy protein contains potent anti-oxidants that provide significant health and anti-cancer benefits.  This may be due to the presence of isoflavones, saponins, phytic acid, and other phytochemicals.  One recent study found that a soy-based meal replacement formula lowered body weight, fat mass, and LDL cholesterol.”

 

Comparison of Some Popular Meal-Replacement Powders

 

Brand/Product Calories Protein Carbohydrate Fat
EAS Myoplex Powder (1 packet) 270 42 g 23 g 3.0 g
GNC Meg-MRP (1 packet) 280 40 g 22 g 3.5 g
Garden of Life (Vegan) (2 Scoops) 280 34 g 30 g 4.0 g
Max Muscle A.R.M. (Recovery) (2 scoops) 250 28 g 32 g 0.5 g

 

How many protein-containing meals should I eat?

As a general rule, try to consume a lean protein source 4-6 times daily (or every 3 hours).  If you don’t have time for a ‘real’ meal, try a protein bar or a meal-replacement shake.  It’s especially important you get protein (and carbohydrates) immediately after you run.

 

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Outdoor cross-country running in early sunrise concept for exercising, fitness and healthy lifestyle

Principles of Training for Distance Runners

Published by on February 8, 2016 | Leave a response

by Sonja Friend-Uhl, USATF Certified Coach

The following principles should help guide you through the inevitable highs and lows of your training program. Keep this in mind: A training program can survive many changes as long as your determination remains strong.

1) If you need to adjust the training schedule because of travel, time conflicts at home or work, or weather problems, remember to follow an easy day/hard day pattern. Don’t run two hard days in a row to compensate for lost training. With this in mind, be sure to consider your Long Distance Runs as a hard day (as well as speed work, tempo runs, etc.).
2) Regular runs on hilly terrain are important component in building strength and stamina. If you live in an area where hills are not readily available make a point to get on a treadmill at least once every 10 days or so and use the incline to simulate a hilly course. If your marathon has significant hills, print an elevation map of the course and program the same hill components into your treadmill program during
this workout.
3) Adequate sleep during your training should be a priority (7 hours per night as a minimum for most people). This is vital to recovery from the wear and tear of workouts.
4) DO NOT run with an injury! If you sense the onset of one, rest or cross-train for 1-3 days to see if the injury of symptoms subside. If they do, resume gentle running. If they don’t, seek a medical opinion as to the nature of your injury and
continue to lay off running until cleared by the medical professional.
5) Never train in broken-down shoes. Quality running shoes last for a maximum of 500 miles or less before their support systems break down. Carefully gauge the condition of your shoes against the number of miles you have run in them. When you begin to feel regular flare ups of knee, shin, foot, or hip discomfort, it’s probably time for new shoes.
6) The best place to shop for shoes, apparel and accessories is a retail store that specializes in running shoes. Most clerks in such stores have been trained to fit you in the shoe that best matches your individual running mechanics and goals.
7) Follow the provided training schedules as best as you can. They work, but listen to your body and be smart and flexible in making training decisions. When in doubt use caution!
8) Distance Running can either be a solitary or social experience; I recommend making it social. Why? Training with a compatible partner or with a group of runners with similar goals can provide support, motivation, humor, information exchange, and in this case, professional coaching!
9)Stay informed of local weather forecasts and dress for running accordingly. When you travel to a marathon out of state with possible significant cooler temps than ours, be ready for anything. Generally you should wear less clothing than you think you’ll need for the expected temperatures, but it is best to layer with old clothes you won’t mind throwing off as you go through the race.
10) Remember the 10% Rule and the 25% rule!
10% Rule: Try to avoid increasing a single distance run or your total weekly mileage by more than 10%. Any more than this risks injury and burn-out.
25% Rule: a. Your weekly long run should equal approximately 25% of your total weekly mileage.
b.Always save 75% of your energy for the last 25% of the race!
11) Finally, it is essential that you plan to hydrate for runs exceeding an hour and consume energy bars, gels, fruit, a sports drinks etc. during runs of 90 minutes or longer.

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Pool Running: An Excellent Cross-Training Choice!

Published by on February 8, 2016 | Leave a response

The ABC’s of Pool Running Form

If you’re hurt, you can immediately transition all of your training into the pool. In fact, you can actually
spend more time pool running because you virtually can’t get hurt. Once you’re in the pool, the most important part of your workout is maintaining proper form. Just like running on land, you need to keep your back straight (no slouching!) and maintain a quick turnover of at least 180 strides per minute. Pump your arms the same way as well, maintaining about a 90 degree angle at your elbow.

Where most people fail at pool running is with a low cadence. Trying to take slower strides is a mistake and will make your legs overextend in the water. The biggest risk for injury lies in overextending your legs and risking a slight hamstring strain.

Instead, drive your knee up and then drive your foot down. Your stride will slightly mimic that of a cyclist and may be more up and down than usual. That’s fine and completely normal.

Some over-enthusiastic runners think that by not using a water belt (or Aquajogger) that they’re getting a better workout. While it’s true that you’ll have to work harder, it’s almost certain that your form is going to suffer. Instead, get a pool running belt and use it to maintain your form. Because of the buoyancy of the water and the Aquajogger, you’ll need to be extra diligent in maintaining a quick turnover. One of the best ways to do this is to run workouts in the pool.

Pool Running Workouts

Being in the pool fools you into thinking you’re working hard when in reality you’re probably not. With no wind resistance or impact, plus the natural effect of the water on your body, your heart rate is going to be artificially lower than usual.

It’s important to keep your heart rate up or else you’re not maintaining much fitness. To do this, you implement a fartlek style workout to almost all of your pool running sessions.

These workouts are all based on effort. When I was in the pool, I used three effort levels when designing my workouts: sprint (100% effort), hard (90% effort) and tempo (80%). Sprint efforts lasted 15 – 30 seconds while hard efforts lasted 2 – 5 minutes. Tempo efforts could last 5 – 10 minutes.

Like I mentioned before, pool running workouts have to be hard. If your form is correct, you virtually
can’t get hurt. With that in mind, your workouts may seem intimidating. They’ll likely be longer with more fast running than the workouts you’ve done on land!

Below are three examples of pool running workouts that are of varying intensities. As you’ll see, the shorter session is focused on speed development, while the longer workout is focused on developing your aerobic capacity.

Reminder: a dynamic warm-up is still recommended before these workouts.
Workout 1: 45 minutes
10 minutes easy pool running. 10×1’ at hard effort with 1’ active recovery. 10×30” at sprint effort with 30” active recovery. 10 minutes easy warm-down.

Workout 2: 60 minutes
15 minutes easy pool running. Pyramid workout: 1’, 2’, 3’, 4’, 5’, 4’ 3’, 2’, 1’ at hard effort except the 5’ session which is at tempo effort. Each interval has 1’ of active recovery. 12’ easy warm-down.

Workout 3: 90 minutes
15 minutes easy pool running. 5×5’ at tempo effort with 1’ active recovery. 4×3’ at hard effort with 1’ active recovery. 6×30” at sprint effort with 1’ active recovery. 21’ easy warm-down.

These three workouts are just examples of what you can do in the pool to maintain your fitness while injured (or give it a boost if you’re healthy). Your options are only limited by your imagination.

I have sprinted every other side of the pool while jogging the other sides. I’ve done diagonals across
the pool at sprint effort while doing easy running on the straight sides. My point is that you can be creative – as long as you are mixing hard running into your pool workouts, you can be confident that your heart rate is high enough to mimic land running.

Your cheat sheet to successful pool running:

1. Form comes first: back tall, fast cadence of 175+, and don’t overextend your legs.
2. Use an Aquajogger.
3. Implement fast running in almost all of your workouts to ensure your heart rate is high. If you start pool running for several days doing high-intensity workouts, you’ll notice something odd: you will be able to eat much more than usual! Even though your workouts are of a similar length to before you were in the pool, the thermal load of the water will spike your metabolism.

Since water is a much better heat conductor, it will force your body to generate more heat to stay warm (and therefore burn more calories). As detailed in Tim Ferriss’ book The Four Hour Body, this is how Michael Phelps is able to eat over 7,000 calories per day. It’s a combination of the time spent in the pool and the effect of the water. My last recommendation for making pool running a part of your training is to get a friend to go with you. Unlike running outside or c slowly. It can be mind-numbing so enlist the help of another runner to join you

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