Saturday, January 9, 2010
Friday, January 8, 2010
Quote for the Day
"There is a great advantage in training under unfavorable conditions. It is better to train under bad conditions, for the difference is then a tremendous relief in a race."
EMIL ZATOPEK
EMIL ZATOPEK
Thursday, January 7, 2010
What should I eat to recover after exercise?
The Basics
from Beginner Triathlete
Timing may be more important than the actual amount of food consumed. Your best bet is to time your meals to your training, so you eat a meal after a hard workout.
Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels both casual and competitive athletes in her private practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, and food guides for marathoners, new runners, and cyclists are available via www.nancyclarkrd.com. See also www.sportsnutritionworkshop.com.
from Beginner Triathlete
Q. What should I eat to recover after exercise?
A. After a moderate workout, you need not worry about rapidly refueling because your muscles are not depleted. But if you have done exhaustive exercise, you should plan to replace carbs, water and sodium as soon as tolerable—particularly if you will be exercising again within 6 hours. Adding a little protein to the recovery meal or snack helps repair damaged muscle, reduce soreness, and also enhance glycogen replacement in athletes who neglect to eat enough carbs:
For a 150-pound athlete, the recommended carb dose for rapid recovery is ~300-calories every 2 hours for 4-6 hours.
A wise protein target is about 15 to 30 grams protein for a 150-lb athlete, taken right after (and/or during) exercise.
(More precisely: 0.5 g carb/lb and 0.1-0.2 g protein/lb)
Simple suggestions include 16-ounces of chocolate milk; a handful of pretzels and a yogurt; a meal such as cereal with milk, Carnation Instant Breakfast, or a shake made with milk, powdered milk and a big banana or other fruit.
Timing may be more important than the actual amount of food consumed. Your best bet is to time your meals to your training, so you eat a meal after a hard workout.
Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels both casual and competitive athletes in her private practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, and food guides for marathoners, new runners, and cyclists are available via www.nancyclarkrd.com. See also www.sportsnutritionworkshop.com.
Wednesday, January 6, 2010
What's best to drink during and after exercise? How much?
The Basics
From Beginner Triathlete
Q. What's best to drink during and after exercise? How much?
A. Beverages that include a little sodium (i.e., sports drinks) enhance fluid retention. Alternatively, pre-exercise, you can consume sodium-containing foods (salted oatmeal, pretzels, broth). How much you need to drink depends on how much sweat you lose. Weigh yourself pre- and post exercise; dropping one pound equates to losing 16 ounces of sweat that needs to be replaced. More simply, you can monitor your urine and drink enough to urinate a pale-colored urine frequently throughout the day. Not urinating for several hours post-exercise is bad: dehydration!
Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels both casual and competitive athletes in her private practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, and food guides for marathoners, new runners, and cyclists are available via www.nancyclarkrd.com. See also www.sportsnutritionworkshop.com.
From Beginner Triathlete
Q. What's best to drink during and after exercise? How much?
A. Beverages that include a little sodium (i.e., sports drinks) enhance fluid retention. Alternatively, pre-exercise, you can consume sodium-containing foods (salted oatmeal, pretzels, broth). How much you need to drink depends on how much sweat you lose. Weigh yourself pre- and post exercise; dropping one pound equates to losing 16 ounces of sweat that needs to be replaced. More simply, you can monitor your urine and drink enough to urinate a pale-colored urine frequently throughout the day. Not urinating for several hours post-exercise is bad: dehydration!
Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels both casual and competitive athletes in her private practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, and food guides for marathoners, new runners, and cyclists are available via www.nancyclarkrd.com. See also www.sportsnutritionworkshop.com.
Tuesday, January 5, 2010
Trail Running Safety
What you should know before hitting the trails
Keep in touch: When trying a new trail, go with someone who knows it--and bring a map, compass, cell phone, and whistle. If you do go solo, give someone a map of your intended route. Go to nps.gov for maps of national park trails, or plot your route at www.usatf.org.
Think time, not distance: Tough terrain and hills can double the time you need to cover a mile. So consider how long you want to be out. "Experienced trail runners cover about six miles an hour," says Scott Jurek, seven-time winner of the Western States Endurance Run. "Less-fit runners should target four."
Fuel up: Bring food with you, even on short runs, in case you're in the woods longer than expected. "Energy bars and gels are good because they're easy to carry and digest," says Monique Ryan, author of Sports Nutrition for Endurance Athletes. The carbohydrates will help you run and concentrate. Also, stay hydrated with small, frequent sips from a water bottle or hydration pack.
Watch the weather: Especially at higher elevations, temperatures can change and storms can roll in quickly, so plan accordingly. Even in the summer, Jurek brings a winter hat and a Brooks L.S.D. jacket ($85, www.brooksrunning.com), which is water-resistant and weighs only 3.1 ounces. Use sunscreen, but be careful not to apply too much; it can clog pores and cause you to overheat.
Train your feet: Get used to running on easy paths, then move on to more gnarly trails. "Take short, quick steps so you can react," Jurek says, adding that your stride rate should be about 90 per minute. Road shoes work, but trail shoes have more traction and protect your feet from rocks and roots.
PUBLISHED 06/06/2007
Even experienced trail runners can get into trouble on unpredictable terrain. And now that more runners are going off-road, accidents are likely to increase. Here are five tips for staying safe on the trails.Keep in touch: When trying a new trail, go with someone who knows it--and bring a map, compass, cell phone, and whistle. If you do go solo, give someone a map of your intended route. Go to nps.gov for maps of national park trails, or plot your route at www.usatf.org.
Think time, not distance: Tough terrain and hills can double the time you need to cover a mile. So consider how long you want to be out. "Experienced trail runners cover about six miles an hour," says Scott Jurek, seven-time winner of the Western States Endurance Run. "Less-fit runners should target four."
Fuel up: Bring food with you, even on short runs, in case you're in the woods longer than expected. "Energy bars and gels are good because they're easy to carry and digest," says Monique Ryan, author of Sports Nutrition for Endurance Athletes. The carbohydrates will help you run and concentrate. Also, stay hydrated with small, frequent sips from a water bottle or hydration pack.
Watch the weather: Especially at higher elevations, temperatures can change and storms can roll in quickly, so plan accordingly. Even in the summer, Jurek brings a winter hat and a Brooks L.S.D. jacket ($85, www.brooksrunning.com), which is water-resistant and weighs only 3.1 ounces. Use sunscreen, but be careful not to apply too much; it can clog pores and cause you to overheat.
Train your feet: Get used to running on easy paths, then move on to more gnarly trails. "Take short, quick steps so you can react," Jurek says, adding that your stride rate should be about 90 per minute. Road shoes work, but trail shoes have more traction and protect your feet from rocks and roots.
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