Dick Pond Walk-to-Run
Nutrition Talk from May 20, 2013
Congratulations to all of you for dedicating your Monday nights to Dick Pond’s Walk-to-Run program and for making positive changes for yourself and your health! It was a pleasure to talk with many of you during the run. Keep with it! Realize that you may not progress as quickly as others but the important part is that you’re out there doing it. When you’re feeling discouraged, look back at where you were a few months ago, 6 months ago, a year ago. Make note of the things you couldn’t do then but you can do now. We live in a society that is steeped in instant gratification, but health & fitness works best with small changes done consistently over the long haul. It’s totally worth it!
Below is a brief summary of some of the nutrition we talked about on Monday. I’ve also included one of my favorite smoothie recipes for you to try.
Before your run: Try to eat something 1-3 hours before your run. A combination of carbohydrate and protein is best. A slice of multigrain toast with peanut butter or almond butter is a convenient choice. Greek yogurt is also a favorite grab and go snack. You can try this combination: non-fat plain Greek yogurt with a small drizzle of honey, sliced almonds, and a sprinkle of cinnamon. My kids find it to be as good as ice cream.
After your run: The first 30-45 minutes after a work-out are the best time to replenish muscle energy. This is best done in liquid form or easily digestible foods. If you want to have something on the sweeter side, this would be a good time to do it, because your body is looking to replenish the glucose it used during exercise, but don’t go nuts. Keep it simple. This is a great time to make one of the smoothies I mention below. A banana plus a slice of turkey would be a good combination or applesauce and a hard boiled egg. These combinations also make for great quick breakfasts or snacks. Plan to have your regular meal within 2 hours after exercise.
Race Day: Set yourself up in the 1-2 days before your race by focusing on good nutrition: lean meats, fruits & veggies, nuts & seeds. Sip water throughout the day to ensure you’re well hydrated going into race day. The morning of the race, eat breakfast. Give yourself time to digest it, preferably 2-3 hours before your race (the same goes for your meal before an afternoon or evening race). In the hour leading up to your race, your nerves may be running high so use a sports drink like Accelerade (available at Dick Pond Athletics) to replenish the extra energy you’re burning off before the gun goes off. If you’re going to use this, try drinking it during your training runs so you know how your stomach will respond. For races shorter than 45 minutes, if you’re well hydrated and nourished before hand, you won’t need much during the race. Just make sure you have something with carbohydrate after the race. I’ll usually finish off the bottle of Accelerade that I started before the race. For events lasting longer than 45-60 minutes, you’ll need more, but I’ll address that in future posts.
I’d like to invite you to take a look around my website. There’s a great video about keeping your low back healthy and stable that can be found by clicking “Stories” along the top of this page and then scrolling down until you see the man holding a spine model. Like us on Facebook too www.facebook.com/trilliumchiro
Dr. Mennerick’s Simple Smoothie:
1 banana, cut in chunks & frozen (great for bananas that are turning brown)
1 cup orange juice
1 scoop vanilla whey protein powder (I use Tera’s Whey, available at Fruitful Yield or at www.teraswhey.com)
Blend until smooth and enjoy!
What’s whey protein?
Whey is the liquid that’s left behind when making cheese. Even though it comes from milk, many people who have trouble with milk can still use whey protein because casein, the common culprit of milk allergies, has been removed. Whey is an easily digestible protein that provides a high quantity of branched chain amino acids (BCAA) which our bodies cannot produce from other substances; we have to eat them. When it comes to exercise, upping your protein intake may decrease muscle fatigue, promote muscle rebuilding after exercise, and boost immune function.