Latest Ask a Coach question comes from reader Pat regarding the efficacy of low calorie “energy” drinks:
Question: I recently saw some people taking a low calorie energy drink/shot like 5-hour Energy before a half marathon. Is there any science behind those high B vitamin drinks? By definition a calorie is a unit of energy, so if those drinks have little to no calories, then they can’t have much energy, right? Are they tricking our bodies into feeling more energetic?
By Alicia Shay
Gatorade is very high in fructose and sucrose and these sugars do not fuel muscle directly. Since the liver can only convert about 1 calorie of fructose into glucose per minute during training, Gatorade increases body fat more than it fuels muscle. Your body can convert stored fat into energy but it is longer and more timely process than just directly fueling muscle with the carbohydrates you are taking in.
I asked Alicia the other day whether she had a quick hydration tip that typically gets missed when discussing running during the summer. She said her number one hydration tip for warm weather is:
Start early and sip continually! Within 30 minutes after waking up, it is extremely important to drink at least 16 ounces of water. This will help replenish the dehydration that naturally occurs while sleeping and also help ensure that you begin the day hydrated. (more…)
By Alicia Shay
The below guidelines should help you sort through the confusion about which fats are best for maximizing your training, performances and health.
SOURCES OF HEALTHY FATS
Polyunsatured Fats:
1. Omega-3 Fats: BEST-eat at least 1-2 times per day
Nuts and Seeds: flax seeds, flax oil, flax meal, chia seeds, walnuts, soy nuts, hemp seeds (more…)
By Alicia Shay
Racing in the morning soon after you wake up presents a challenge because your body is dehydrated and very low on readily available fuel resources. But there isn’t much time for you to correct this before start the race and you also don’t want to spike your blood sugar by eating something extremely high glycemic.
To combat this problem, ideally you want to drink at least 16-20 ounces of water (to aid digestion) and take in as many calories as soon as possible without spiking your blood sugar too much. (more…)
Last October, Run SMART coach Alicia Shay put together a comprehensive series on ‘Marathon Nutrition’. She broke it down nicely into four pieces: Day Before, Race Day, During the Race and the Day After. We’re amidst fall marathon season and thousands of runners, including many of our clients, have been training and sacrificing all year for this moment. Please don’t let poor nutrition decisions or last minute attempts at trying to gain an edge negate all the training you’ve put in. Be smart and take a good look at each piece Alicia has put together. It’s really great stuff!
I love this NY Times article because it’s so true and everyone needs to be aware of the cheap marketing tricks the advertising industry uses to sell food. The FDA needs to step up their regulations.
“Food Labeling Chaos” report from the Center for Science in the Public Interest that identifies several misleading labeling tactics used by food companies. Here are six common but misleading claims included in the C.S.P.I. report:
Over the last several years I’ve suffered from hypoglycemic symptoms which have devastated my running but after closely monitoring my diet and staying consistent for a few months I’ve finally begun to get some relief. Today, I hit 8 miles – longest run in a while without crashing!
While dealing with this issue I’ve created some weird recipes through consultation with experts, researching my problem and monitoring what foods seem to help me stay stable throughout the day. Today, I’d like to share my secret breakfast concoction with any runner who deals with hypoglycemia. (more…)
I became familiar with chia seeds while reading the book Born to Run and recently have been amazed at the nutritional and beneficial properties these tiny little seeds possess. For centuries chia seeds were known to be an endurance super food and apparently they are part of the Tarahumara running tribe’s staple diet. Now, I’ve heard many legends about certain natural foods possessing an amazing ability to make you run faster and longer, but when you do a little research it’s evident chia seeds have the stats to back up this claim. Amazingly, in the U.S., a nation with an abysmal health record, this product is packaged and sold as the hair on an animal figurine versus a health product that must be part of every human’s diet.
Check out just some of the facts which clearly translate into why these seeds could be hugely beneficial for anyone running many miles per week and training for marathons… (more…)
Part IV of Alicia Shay’s Marathon Nutrition Series covers tips for the “Day After.” You can read her tips for the Day Before, Race Day and During the Race here, here and here.
Day After
Congratulations! As part of finishing a marathon, most people want to kick back, eat a lot of junk food and drink a lot alcohol to celebrate. However, the first 24-48 hours after a marathon, your body is trying so hard to rebuild itself….so treat it well! (more…)
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