Typically after Saturday group runs we have fellowship at Panera or Con Pane and get our grub on. Last weekend Glenn joined us and hosted an informal nutrition clinic.
This man is incredible. He is a husband, a father of two, a nutrition coach, he trains multi-sport athletes and is as humble as humble can be. He spent an hour talking about food, hydration, racing and making smart decisions about our choices in food as athletes.
There are a lot of general things we know about nutrition, but when it’s put into perspective we see it differently. For instance, we all know that “breakfast is the most important meal of the day.” It gets our metabolism going. It gives us energy. Etc, etc, etc. However, when Glenn talked about breakfast he didn’t talk about the importance of it as a meal. He focused on why we need breakfast as athletes. When we are sleeping we are fasting. No food, no water. That’s fasting. So if an athlete just fasted for xx hours and doesn’t eat how can that person expect to perform at 100%? If a race was at night would an athlete not eat all day and then expect a PR race? No. True that Glenn. We need to fuel ourselves so that we can perform. We have to take care of our body if we want it to work.
On Carb Loading
There were a lot of people asking questions about carbo loading so this is what I got from it.
* Eating carbs w/a balance of protein and fat should be happening all the time. Not just leading up to the race. Stay balanced to maintain energy and repair muscles.
* A balanced meal the night before rich in complex carbs is sufficient. You do not need to eat 3 bowls of mashed potatoes or pasta (unless you want to) the night before a race.
*Complex carbs are absorbed more slowly thus giving you sustained energy for a longer period of time. Glycogen stores are a runners BF!
* Trained muscles store more glycogen than untrained muscles. The more you run ( and eat a balance of complex carbs, protein, fat) the more likely that your body will learn to store energy. This is super awesome when it comes to race day!
* Check the labels! Some gels contain lactose or gluten which many people are intolerant.
* You don’t need to down the whole pack. It takes just a little bit to restore energy. If you can’t handle it all do not force it down.
* Electrolytes are IMPORTANT. Yes we know this but I can’t tell you how often I have neglected during cooler races when I don’t feel thirsty. I have eliminated this issue by carrying drink with me.
* Hydrating leading up to the race is key. The better hydrated you are the better your performance will be. Many runners do not hydrate well up to a race and then overhydrate during causing fatigue, that “full” feeling or even worse”hyponatremia”
* Poor water down the back of your neck if you are hot. Take a cup to drink and a cup to poor. Cooling down your neck cools down your body!
He answered questions specific to my body which would not help you all, but one question I had that may help some of you:
“Why do I run faster in training than I do in a race at the marathon distance?”
He advised for the marathon distance it would be smart for me to slow at each water station after 13 miles to give myself recovery time. This would be consistent with getting stopped at red lights during training. Genius. Why haven’t I done this before? This doesn’t mean coming to a complete stop or walking but I can if needed. Only at the aid stations. That 5-10 sec slow down will not kill my race time because the recovery will allow me to run faster. He told me to try it and get back to him.
Have any of you tried this? Did it improve your race time?
So did I register for a super secret marathon to see if it works? Maaayyybbbeeeee.
Since March is National Nutrition Month lets stay on the topic, m-kay? This is my little (big) brother Joe:
Quality pic eh? He turned 31 yesterday (we had a super awesome sushi party) and has started a blog called Joe’s Kitchen.
I watched the 2 greatest cooks in my life – my Mom and Dad – growing up, and started dabbling in cooking when I was in college after getting sick of fast food and top ramen all the time. I’m constantly reading, watching, and asking about food in order to learn more about it (a really good friend of mine has to get annoyed by my constant texting asking him about cooking). In an effort to be healthier, eat cleaner, become a better cook (no, I’m nowhere near professional) and get my kids to enjoy good food, I’ve decided to blog about meals I prepare for them, meals I prepare for myself, and my love for food
Um, the boy can cook. The meals he makes are simple, clean and…wait for it…right around 500 cals each. Boom. Me likey.
This salmon dish rocks, and will literally take you 10 mins to prep and about 20 mins to cook.
- 5 oz salmon filet – 300 cals
- 1/2 cup Quinoa/Brown Rice – 135 cals
- 2 cups baby spinach – 9 cals
Just in case you are bad at math that there dinner is 444 calories. It’s balanced, delicious and the perfect meal for a runner like this girl. And you.
If nothing else he is very entertaining so go check out Joe’s Kitchen and get your cook on.
I’m off to try to squeeze in one more run today. This will be my second double day this week! Don’t worry, I was released from the doc today and given the green light. Just going to take this run at a nice easy pace 🙂
Anyone have exciting plans this weekend?
~ We’re off to Disney tomorrow to celebrate my little princess’ 3rd Birthday!
14 thoughts on “Gettin’ Yo Eat On: Nutrition Stuff”
These are great tips – thanks for posting them. In the days leading up to a race, I try to add at least one serving of carbs to each meal so I can avoid “over” carbo-loading the night before and feeling blah the next morning.
Me too Meg. The hard part for me is that I digest carbs so quickly that I am hungry within an hour (or so) of eating them. Moderation has helped a lot!
Love when I learn something new about running and nutrition. All of these points have been noted and stored in my brain. Thank you so much for sharing. Have a great time at Disney.
You’re welcome! I love nutrition/race stuff. I’m always looking for that “answer” lol.
Thanks for the great nutrition tips! I just recently came across your blog and love it. I’m also a busy professional, mother of 2 young kids, and runner from San Diego (Point Loma). Con Pane is the best! I’m already thinking about a post-long run veggie cobb sandwich tomorrow.
Ahhh I love the veggie cobb! Sounds like we lead the same crazy (but fun!) life. Hope to see you around town! Are you running the SD Half next weekend?
I just signed up for the SD Half yesterday. I was on the fence about it initially, but am really looking forward to it now. I’m running the Hollywood Half next month and SD Rock & Roll in June (my first full). Any tips for the R&R?
Ahhh awesome! I’ll see you next weekend! The hardest part of RNR Full is the 163 and then end loop at Fiesta Island. I would say zig zag the tilted part of the fwy to save your knees or get down by the edge of the road (but watch out for road kill!). For the rest of the 163 try to stay in the middle of the hwy. It’s the softest most even part of the fwy 🙂 Fiesta is hard because it’s the end and it’s a little boring. Just remember you are almost to the end. You will kick that course’s hiney!
Great tips! I always slow during water stations during a marathon, probably almost very station especially after mile 13, mostly due to the fact that I can’t drink and run;) the last marathon I did, I stopped at every single one, usually grabbed the cytomax and water, didn’t take any gu’s and felt amazing after and had a great race. I’m usually sick from gu or gels at the end. Give it a try!
I am going to! I carry a handheld so I just keep cruising through. I need to slow down and take a second. I think it will help so much 🙂 Thanks for the encouragement!
I have been following your blog and wanting to comment on the last couple of posts, but I was having trouble commenting on my ipad. I finally stopped being lazy and decided to try reading your blog from my desktop computer. Thanks for all the nutrition tips! I am really bad about getting electrolytes. I dislike the taste of most sports/recovery drinks I have tried and so I avoid them. I need to be better about forcing them down.
Hey! Thanks for reading! You know, I had a really tough time with electrolyte drinks too. Soo many either made me more thirsty so I would over drink or were too sweet! I feel like I tried a zillion before I finally found a few that work for me. GL!
Thanks for posting so many great nutrition tips that you learned today!
Have a great weekend in Disney, and Happy Birthday to your lovely daughter!
AHaha, is it still super-secret if you mentioned you might have registered!? You are funny.
I am still debating on what to do until Ragnar. A bunch of little races, or find a long one. I don’t know.