What I Eat Before, During and After Long Runs

It’s important to make sure that you are fueling properly for all phases of your long run – before you head out, during the run and after your run.  You want to make sure that you are fueling properly so that you can get through your workouts and recover well. Before the run I go old school – it’s carbs.  And, most of the elites that I have read about or listen to do the same.  “Eating carbohydrates prior to a race improves a runner’s endurance, speed, energy and alertness, according to Asker Jeukendrup, a professor of exercise metabolism and academic director of the Human Performance Laboratory at the University of Birmingham in the United Kingdom.”  All I know is that I eat some sort of pasta or pizza the night before a race or a long run and I feel like I have more energy during the run. The … {Continue Reading… }

My Review Of Run Gum

Run Gum is one of those products that I tried basically out of curiosity.  I had seen the ads on Facebook and really didn’t pay any attention to them.  Then, I was listening to The Runner’s Connect Podcast and Tina Muir was interviewing one of the co-founders of Run Gum, Nick Symmonds.  Nick is a pretty incredible runner and in addition to his other accomplishments is a 2 time Olympic team member. I was very interested in what Nick had to say about the variety of items that he and Tina talked about.  Then, they started talking about Run Gum and how it came about.  First of all, Nick has a biochemistry background and is an elite runner – so, he knows that the body needs to perform at optimal.  I’m not going to go into a lot of detail – but, you can read all about it at http://rungum.com. … {Continue Reading… }

Pre-Long Run/Race Eating – Back To Old School

Last year, many of you remember that I was moaning about the end of my favorite flavor (and only flavor that I eat) PowerBar – my beloved Banana!  I had eaten them for years (and I mean a lot of years) before my long runs and before races. All of a sudden, there I was trying to find a replacement for pre-run nutrition.  I spent several weeks purchasing and trying out different things.  Nothing that I tried seemed to work – or tasted as good as my Banana PowerBars.  Maybe I was being a little hard-headed – but, oh, well….. Anyway, one day I was thinking about it – again.  And, then a super brilliant thought popped into my head.  Go back to being old school.  I’m old school with my running in so many ways – why not with my pre-run snack. So, I went out and bought a … {Continue Reading… }

Let’s Go Have A Steak!

Yes, you read that right!  I’m a runner and a running coach and I am suggesting that we go and have a streak together. I eat healthy (well, fairly healthy ) – but, there is only so much chicken a person can eat!  And, I’ll admit – I am, and always will be, a meat and potatoes girl! I always got mad when people would talk about how bad the beef that I was eating was so bad for me.  I knew that red meat was an excellent source of protein – and I knew that runners needed that! Then, I started reading more and more studies done about red meat and athletes.  The results may surprise you. First of all, red meat is a great source of zinc.  It actually supplies more zinc than white meat sources do.  A 3.5 ounce piece of steak has 34% of the daily zinc … {Continue Reading… }

Running Nutrition – An “Eggs-ellent” Food For Runners

There’s a lot of talk going around about eggs not being good for you.  And, then there’s those that say that you should only eat egg whites. Ugh!! Have you ever seen – or smelled – an omelet made with just egg whites?  Well, it’s just wrong! Eggs are actually good for you – both the whites and the yolks!  Yes, the yolks! One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery. Eat just one of these nutritional powerhouses and you’ll also get about 30% of the Daily Value (DV) for vitamin K, which is vital for healthy bones. And eggs contain choline, a brain nutrient that aids memory, and lutein, a pigment needed for healthy eyes. … {Continue Reading… }

Carbs And Runners – Yes, I Love My Spaghetti!

Yesterday was my longer run.  So, in my world – that means that the night before for supper I fixed a pot of spaghetti.  I’m a firm believer in eating my carbs before a race or a longer run.  Carbs and runners just go hand in hand! Nothing gets me crazier than people talking about “low carb” or “no carb” diets – especially if they are doing any exercising at all. Runners should never consider going on a low carb diet. The major role of carbohydrates is to produce energy. When we eat carbs, they are converted in our bodies to glucose. And, this glucose is either used as energy or stored in muscles to be used later for energy. I don’t know about you – but this runner needs her energy! However, our muscles are only able to store a certain amount of carbs – so we need to … {Continue Reading… }

Running Podcast – Nutrition For Runners

Nutrition.  It’s something that all runners need to think about.  I’m not the best in this department – I freely admit that.  I eat pretty well – but, there are areas that I know that I need to work on. And, I’m a junk food junkie.  I’ve curbed it back a lot – but I still love a good bag of Doritos from time to time.  I’m from the old school – that ‘s why I run – so I can eat! But, I am aware of the fact that the better I eat – the better I run.  So, as I said – nutrition is something that I work on! Nutrition for Runners is the topic of today’s podcast.  I even talk about a salty junk food that is actually good for runners!   [display_podcast] I hope that helps a little with your nutrition for your running.  Here is … {Continue Reading… }

Running Nutrition Tips – Love Those Jalapenos!

I admit it – I love spicy foods!  Jalapenos are one of my favorite things to jazz up food with.  In fact, I was just at a business conference last week-end and on the last day – many of us had breakfast together.  I had my omelet made with jalapenos in it.  Love it! Many people thought I was a little crazy – but, chili peppers are actually good for you! Chili peppers are packed full of antioxidants.  Some of these are Vitamin A and Vitamin C.  These vitamins are great for aiding in recovery from your hard workouts.  There have also been studies that these vitamins can help ward off diseases such as … {Continue Reading… }

Review Of Power Bar Energy Gel Blasts

I tried something yesterday that I want to share with you.  Power Bar Energy Gel Blasts. These are great little chews for use before and during runs – or any exercise.  For the those techies out there – they are formulated with Power C2 MAX dual source energy blend.  It’s a 2:1 glucose to fructose blend found to deliver 20–50% more energy to muscles than glucose alone and improve endurance performance . Now, I’ve always been a Banana Power Bar girl – I eat one every morning before I head out for my run – so I figured I’d try these.  I had run a really hilly workout on Tuesday and then a 7 miler on Wednesday.  It was a humid morning Wednesday, and I was feeling the hills a little bit from the day before – so I figured I’d try out my new energy treat, even though usually I don’t take … {Continue Reading… }