Milers Club

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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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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A Guide to Creating Successful Goals & Targets

A Guide to Creating Successful Goals & Targets

Published by on February 8, 2016 | Leave a response

  • Understand the difference between Goals and “Targets”
    *Targets are measurable (race times, finishing place, etc.) *Goals are who we are or want to be and how we get there,(choosing to have a positive
    outlook before every race, or to be patient in the early miles)
  • Write down up to 6 targets and 6 related goals in regards to running/racing. For larger targets or goals include a list of steps needed to achieve it.
  • Give yourself a specific amount of time to reach those goals…organize them according to short term (within 4 weeks) and long term (4 weeks to a year).
  • Use the First Person
  • Use an Action Verb directly after “I” (For example: “I WILL _____.”)
  • Use the Present Tense
  • Make the goal a positive statement (no negative language whatsoever).
  • Set a firm deadline to accomplish the entire list of goals.
  • Post your goals where you can see them and review them daily.
  • Visualize yourself accomplishing each goal at least once per week. Helpful Tips:
  • Once you have set your Targets it is crucial that you detach yourself from them! Their true value lies in the process they draw you through.
  • Be passionate about your Targets but base them in reality not fantasy.
  • Make sure they are YOUR Targets and not what someone else wants for you.
  • Arrange your Targets hierarchically, from the highest importance (long term and most difficult to achieve) to those soonest to be realized and easier to achieve (short term).

Remember that GOALS are your means to the end (the Target):

“Goals are NOT the ultimate purpose of your life. They are a tool to concentrate your focus and move
you in a certain direction. The goal itself will not make you happy or fulfill you in the long term…it’s
who you become by overcoming the obstacles necessary to achieve your goals that will give you the
deepest sense and long lasting sense of fulfillment.” -Anthony Robbins

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Treadmill MPH Setting & Incline Pace Conversions

Treadmill MPH Setting & Incline Pace Conversions

Published by on February 8, 2016 | Leave a response

Because of lack of wind resistance while running on a treadmill, the effort of running on a treadmill at 0% incline is less than that of running on a level road at the same pace. Below is a chart that you can use to get approximate equivalent efforts between running on a treadmill at different paces and inclines and running outdoors on a level surface

Treadmill MPH setting Pace per mile Equivalent paces by incline
0% 1% 2% 3% 4% 5% 6% 7% 8% 9% 10%
5.0 12:00 12:31 11:44 11:05 10:32 10:03 9:38 9:16 8:56 8:38 8:22 8:07
5.2 11:32 12:02 11:18 10:42 10:11 9:44 9:20 8:59 8:40 8:23 8:08 7:54
5.4 11:07 11:35 10:55 10:20 9:51 9:26 9:03 8:43 8:25 8:09 7:55 7:41
5.6 10:43 11:10 10:32 10:00 9:33 9:09 8:48 8:29 8:12 7:56 7:42 7:29
5.8 10:21 10:47 10:12 9:42 9:16 8:53 8:33 8:15 7:58 7:44 7:30 7:18
6.0 10:00 10:26 9:52 9:24 9:00 8:38 8:19 8:02 7:46 7:32 7:19 7:07
6.1 9:50 10:15 9:43 9:16 8:52 8:31 8:12 7:55 7:40 7:26 7:14 7:02
6.2 9:41 10:05 9:34 9:08 8:44 8:24 8:06 7:49 7:34 7:21 7:08 6:57
6.3 9:31 9:56 9:26 9:00 8:37 8:17 7:59 7:43 7:29 7:15 7:03 6:52
6.4 9:23 9:46 9:17 8:52 8:30 8:10 7:53 7:37 7:23 7:10 6:58 6:47
6.5 9:14 9:37 9:09 8:45 8:23 8:04 7:47 7:32 7:18 7:05 6:53 6:43
6.6 9:05 9:29 9:01 8:37 8:16 7:58 7:41 7:26 7:13 7:00 6:49 6:38
6.7 8:57 9:20 8:53 8:30 8:10 7:52 7:35 7:21 7:07 6:55 6:44 6:34
6.8 8:49 9:12 8:45 8:23 8:03 7:46 7:30 7:15 7:02 6:50 6:40 6:29
6.9 8:42 9:04 8:39 8:17 7:57 7:40 7:24 7:10 6:58 6:46 6:35 6:25
7.0 8:34 8:56 8:32 8:10 7:51 7:34 7:19 7:05 6:53 6:41 6:31 6:21
7.1 8:27 8:49 8:25 8:04 7:45 7:29 7:14 7:00 6:48 6:37 6:27 6:17
7.2 8:20 8:41 8:18 7:58 7:40 7:23 7:09 6:56 6:44 6:33 6:22 6:13
7.3 8:13 8:34 8:12 7:52 7:34 7:18 7:04 6:51 6:39 6:28 6:18 6:09
7.4 8:06 8:27 8:05 7:46 7:28 7:13 6:59 6:46 6:35 6:24 6:14 6:05
7.5 8:00 8:20 7:59 7:40 7:23 7:08 6:54 6:42 6:31 6:20 6:11 6:02
7.6 7:54 8:14 7:53 7:34 7:18 7:03 6:50 6:38 6:26 6:16 6:07 5:58
7.7 7:48 8:07 7:47 7:29 7:13 6:58 6:45 6:33 6:22 6:12 6:03 5:55
7.8 7:42 8:01 7:41 7:24 7:08 6:54 6:41 6:29 6:18 6:09 5:59 5:51
7.9 7:36 7:55 7:36 7:18 7:03 6:49 6:37 6:25 6:15 6:05 5:56 5:48
8.0 7:30 7:49 7:30 7:13 6:58 6:45 6:32 6:21 6:11 6:01 5:52 5:44
8.1 7:24 7:43 7:25 7:08 6:54 6:40 6:28 6:17 6:07 5:58 5:49 5:41
8.2 7:19 7:38 7:20 7:04 6:49 6:36 6:24 6:13 6:03 5:54 5:46 5:38
8.3 7:14 7:32 7:15 6:59 6:45 6:32 6:20 6:10 6:00 5:51 5:42 5:35
8.4 7:09 7:27 7:10 6:54 6:40 6:28 6:16 6:06 5:56 5:47 5:39 5:32
8.5 7:04 7:22 7:05 6:50 6:36 6:24 6:13 6:02 5:53 5:44 5:36 5:29
8.6 6:59 7:16 7:00 6:45 6:32 6:20 6:09 5:59 5:49 5:41 5:33 5:26
8.7 6:54 7:11 6:55 6:41 6:28 6:16 6:05 5:55 5:46 5:38 5:30 5:23
8.8 6:49 7:07 6:51 6:37 6:24 6:12 6:02 5:52 5:43 5:35 5:27 5:20
8.9 6:44 7:02 6:46 6:32 6:20 6:09 5:58 5:49 5:40 5:32 5:24 5:17
9.0 6:40 6:57 6:42 6:28 6:16 6:05 5:55 5:45 5:37 5:29 5:21 5:14
9.1 6:36 6:52 6:38 6:24 6:12 6:01 5:51 5:42 5:34 5:26 5:18 5:11
9.2 6:31 6:48 6:34 6:20 6:09 5:58 5:48 5:39 5:31 5:23 5:16 5:09
9.3 6:27 6:44 6:29 6:17 6:05 5:55 5:45 5:36 5:28 5:20 5:13 5:06
9.4 6:23 6:39 6:25 6:13 6:02 5:51 5:42 5:33 5:25 5:17 5:10 5:04
9.5 6:19 6:35 6:22 6:09 5:58 5:48 5:39 5:30 5:22 5:14 5:08 5:01
9.6 6:15 6:31 6:18 6:06 5:55 5:45 5:35 5:27 5:19 5:12 5:05 4:59
9.7 6:11 6:27 6:14 6:02 5:51 5:42 5:32 5:24 5:16 5:09 5:02 4:56
9.8 6:07 6:23 6:10 5:59 5:48 5:38 5:30 5:21 5:14 5:07 5:00 4:54
9.9 6:04 6:19 6:07 5:55 5:45 5:35 5:27 5:19 5:11 5:04 4:58 4:51
10.0 6:00 6:15 6:03 5:52 5:42 5:32 5:24 5:16 5:08 5:02 4:55 4:49
10.1 5:56 6:12 6:00 5:49 5:39 5:29 5:21 5:13 5:06 4:59 4:53 4:47
10.2 5:53 6:08 5:56 5:45 5:36 5:27 5:18 5:11 5:03 4:57 4:50 4:45
10.3 5:50 6:04 5:53 5:42 5:33 5:24 5:16 5:08 5:01 4:54 4:48 4:42
10.4 5:46 6:01 5:50 5:39 5:30 5:21 5:13 5:05 4:58 4:52 4:46 4:40
10.5 5:43 5:57 5:46 5:36 5:27 5:18 5:10 5:03 4:56 4:50 4:44 4:38
10.6 5:40 5:54 5:43 5:33 5:24 5:15 5:08 5:00 4:54 4:47 4:41 4:36
10.7 5:36 5:51 5:40 5:30 5:21 5:13 5:05 4:58 4:51 4:45 4:39 4:34
10.8 5:33 5:48 5:37 5:27 5:18 5:10 5:03 4:56 4:49 4:43 4:37 4:32
10.9 5:30 5:44 5:34 5:24 5:16 5:08 5:00 4:53 4:47 4:41 4:35 4:30
11.0 5:27 5:41 5:31 5:22 5:13 5:05 4:58 4:51 4:45 4:39 4:33 4:28
11.2 5:21 5:35 5:25 5:16 5:08 5:00 4:53 4:46 4:40 4:34 4:29 4:24
11.4 5:16 5:29 5:20 5:11 5:03 4:55 4:49 4:42 4:36 4:30 4:25 4:20
11.6 5:10 5:24 5:14 5:06 4:58 4:51 4:44 4:38 4:32 4:27 4:21 4:17
11.8 5:05 5:18 5:09 5:01 4:53 4:46 4:40 4:34 4:28 4:23 4:18 4:13
12.0 5:00 5:13 5:04 4:56 4:49 4:42 4:36 4:30 4:24 4:19 4:14 4:10
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10 Dynamic Warmup Exercises for Runners

Published by on January 18, 2016 | Leave a response

*To review proper form of any of these exercises and foam rolling please visit this link:
https://www.acefitness.org/acefit/healthy-living-article/60/3422/5-foam-rolling-moves-for-the-lower-body/

1. Foam Roller
2. Hip swings x 10 each leg (side to side)
3. Leg Swings x 10 each leg (front to back)
4. Heel walk x 10 each leg (lean back & keep a straight knee)
5. Knee Hugs (alternate) x 10 each leg
6. Around the World (Hip Circles ) x 5 each direction
7. Individual Heel Drops & Toe Raises (off step or platform) x 10 each
8. Arm Reaches (swing and reach HIGH) (x 10)
9. Scorpion x 5 each side
10. Bird Dog x 10 each side

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Ideas for Healthy Snacking

Ideas for Healthy Snacking

Published by on January 18, 2016 | Leave a response

Even if you eat three well-rounded meals per day, you will still feel hungry at times, especially during periods of heavy training. What’s the answer? Healthy snacks. Snacking (mid-meals) of nutritious food can keep your energy level high, blood sugar levels constant, your body re-fueled and your mind alert.

Why Healthy Snacking Is Good for You
You may have noticed that you feel hungry more during speed or endurance training. This is natural — during periods of high activity, a person’s body demands more nutrients to replenish lost glycogen stores and repair muscle tissue. Protein and Complex- Carb snacks are a terrific way to satisfy that hunger and get all the vitamins and nutrients your body needs.

But you need to pay attention to what you eat. Stuffing your belly with a large 500 calorie smoothie after your workout may give you a temporary boost, but a snack this high in fat and calories will only slow you down in the long run.

To keep energy levels going — and avoid fat weight gain — steer clear of foods with lots of simple carbohydrates (sugars) like candy bars or soda. Look for foods that contain complex carbohydrates like whole-grain breads and fruits and vegetables. Then combine them with protein-rich snacks such as peanut butter or low-fat yogurt or cheese.

Judging Whether Snacks Are Healthy
Choosing healthy snacks means shopping smart. Be cautious of the health claims on food packages. Here are some things to watch out for. Just because something is “all natural” or “pure” doesn’t necessarily mean that it’s nutritious. For example, “all natural” juice drinks or sodas can be filled with sugar (which is, after all, a natural ingredient) but all that sugar means they’ll be high in calories and give you little nutrition.

A granola bar is a good example of a snack that people think is healthy. Although granola bars can be a good source of certain vitamins and nutrients, many also contain a great deal of fat, including a particularly harmful type of fat called trans fat. On average, about 35% of the calories in a regular granola bar come from fat. And there can be a lot of sugar in granola cereals and bars. Check the Nutrition Facts label on the package to be sure. Be skeptical of low-fat food claims, too. If the fat has been eliminated or cut back, the amount of sugar in the food may have increased to keep that food tasting good. Many low-fat foods have nearly as many calories as their full-fat versions. Whatever claims a food’s manufacturer writes on the front of the package, you can judge whether a food is healthy for you by reading the ingredients and the nutrition information on the food label.

Smart Snacking Strategies
Here are some ways to make healthy snacking part of your everyday routine:

  • Prepare healthy snacks in advance. Did you know that you can make your own granola or
    trail mix? When you make something yourself, you get to control the ingredients and put in what’s good for you! You can also keep plenty of fresh fruit and veggies at home so you can grab them on the go. Cut up melons or vegetables like celery and carrots in advance. Keep the
    servings in bags in the fridge, ready to grab and go.
  • Keep healthy snacks with you. Make it a habit to stash some fruit, whole-grain crackers, or
    baby carrots in your backpack or workout bag so you always have some healthy food nearby. Half a cheese sandwich also makes a great snack to have on standby.
  • Make it interesting. Healthy snacking doesn’t have to be boring as long as you give yourself
    a variety of choices. Whole-wheat pretzels with spicy mustard, rice cakes with peanut butter and raisins, or low-fat fruit yogurt are healthy, tasty, and easy.
  • Satisfy cravings with healthier approaches. If you’re crazy for chocolate, try a chocolate
    protein shake instead of a chocolate bar. Substitute nonfat frozen yogurt or sorbet for ice cream. If you’re craving savory munchies, snack on baked tortilla chips instead of regular corn chips and pair them with salsa instead of sour cream. Or satisfy salt cravings with pretzels instead of chips.
  • Read serving size information. What looks like a small package of cookies can contain 2 or
    more servings — which means double or even triple the amounts of fat, calories, and sugar shown on the label.

Don’t slip up after dinner. Evenings can be a tempting time to indulge in sugary, fatty snacks. If you’re really feeling hungry, don’t ignore it. Instead, pick the right snacks to fill the hunger gap. Whole-wheat fig bars, rice cakes, or air-popped popcorn can do the trick, as can fruit paired with cheese or yogurt.

 

*Contact Sonja for your personal running nutrition consultation!

Treats to Try
Here are a few healthy snacking ideas:
  • Ants on a log — Spread peanut butter on celery sticks and top with raisins.
  • Banana ice — Peel several very ripe bananas, break them into 1-inch pieces, and freeze the pieces in a sealed plastic bag. Just before serving, whirl the pieces in the blender with a smallamount of water or juice. Serve right away. Add berries for a different flavor or top with fruit or nuts.
  • Mini pizzas — Spoon pizza sauce onto half a bagel, English muffin, or mini pita. Top with low-fat mozzarella cheese and your favorite veggies and toast or bake at a low setting until the cheese is melted and the bagel is crispy.
  • Healthy ice pops — Freeze fresh, unsweetened 100% juice in ice pop molds or ice cube trays.
  • Low-fat pita and hummus — Warm a pita in the oven on low, then cut it into small triangles. Dip it in a tasty, low-fat hummus. Hummus is available in yummy flavors like garlic and spicy red pepper.
  • Happy trails mix — Combine 1 cup whole-grain toasted oat cereal with 1/4 cup chopped walnuts and 1/4 cup dried cranberries for a healthy trail mix.
  • Apple Dips – Slice Crispy Green Apples and Dip them in low-fat almond or peanut butter.
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Supplement Strategies

Supplement Strategies

Published by on January 18, 2016 | Leave a response

This is the fourth article in the Running Warrior Performance Nutrition Series

By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach

Level 1 – Beginner
Take one multivitamin daily (e.g. Vitacell by Max Muscle, Mega by GNC, Centrum, One-a-Day, etc)
For women, take a multivitamin that contains iron
For women, take a calcium supplement (1000 mg/day) if you do not consume dairy foods regularly.
Consume a post-workout protein-carbohydrate shake immediately after training or races
Consume a sports drink during training (e.g. Enduromax, Accelerade, Gatorade, etc.)

Level 2 – Intermediate
Take one multivitamin daily (e.g. Vitacell by Max Muscle, Mega by GNC, Centrum, One-a-Day, etc)
For women, take a multivitamin that contains iron
Consume a post-workout protein-carbohydrate shake immediately after training or races (100-350 calories) Recoverite (Hammer Nutrition), ARM (Max Muscle), Enduromax Recovery, Gatorade Recover, Whey Protein powder mixed with OJ, 16 oz of Chocolate Milk, etc.
Consume fish oil (2 grams daily); alternatively, eat fish 2-3 times per week
Consume branched-chain amino acids (5-10 grams daily)
Consume caffeine (5 mg per kg body weight) 30 min prior to training.

Level 3 – Advanced
Take one multivitamin daily (e.g. Vitacell by Max Muscle, Mega by GNC, Centrum, One-a-Day, etc)
For women, take a multivitamin that contains iron
Consume a post-workout protein-carbohydrate shake immediately after training or races (100-350 calories) Recoverite (Hammer Nutrition), ARM (Max Muscle), Enduromax Recovery, Gatorade Recover, Whey Protein powder mixed with OJ, 16 oz of Chocolate Milk, etc.
Consume fish oil (2 grams daily)
Consume branched-chain amino acids (note: leucine is especially important) (5-10 grams daily)
Consume caffeine (5 mg per kg body weight) 30 min prior to training.
Consume beta-alanine (3-6 grams daily; take in 3 to 4 divided doses [e.g. consume 800 mg, three to four times daily with food]).
Consume glutamine post-workout (5-10 grams)
Consume a pre-workout ‘cocktail’ of carbohydrate and protein or amino acids (e.g. mix 1 small teaspoon of whey protein with your favorite fruit juice and consume it 15 min pre-workout).

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Easy Checklist for Pre, During, and Post-Race Nutrition

Easy Checklist for Pre, During, and Post-Race Nutrition

Published by on January 18, 2016 | Leave a response

This is the third article in the Running Warrior Performance Nutrition Series

By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach

 

Rule #1 – NEVER TRY A NUTRITION OR SUPPLEMENT STRATEGY FOR A RACE IF YOU HAVE NOT YET TRIED IT DURING TRAINING.

Pre-Race
3 or more hours prior to the race
Eat a low-glycemic, low-fat, low-protein, low-fiber meal.
Example 1: half a banana with a teaspoon of peanut butter
Example 2: ½ cup of oatmeal with blueberries on top and half-cup of milk
Example 3: 1 pancake made with oat bran, oatmeal, and egg whites. (use honey or stevia for sweetener if desired)

15 minutes or less prior to the race
Consume a high-glycemic carbohydrate, drink fluid or use a gel washed down with about 4 oz of water to quench thirst (don’t overhydrate yourself)
Examples: Accelerade, Cytomax, Enduromax, Perpetuem, Accel Gel, Hammer Gel, GU

During the race
If it is less than 60 min in duration – water
If it is more than 60 min in duration – sports drink with protein (Enduromax, Perpetuem, Accelerade); 2nd best option is a standard sports drink such as Gatorade or Powerade

Post-race
Consume a post-workout carbohydrate-protein shake IMMEDIATELY AFTER THE RACE!!!
Examples: Recoverite (Hammer Nutrition), ARM (Max Muscle), Enduromax Recovery, Gatorade Recover, Whey Protein powder mixed with OJ, 16 oz of Chocolate Milk, etc.

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