WHAT TO EAT BEFORE RUNNING A HALF MARATHON

OK I should go to sleep but thought I should do a quickie blog post on what to eat before running a half marathon or marathon! So here’s basically what I did:

1 week before:

It’s carb loading time! Make 50-60% of your meal carbs. But not refined carbs of course. This period is used to stock up your energy stores TO THE MAX! I like whole grains, fresh fruits and veggies with carbs. You don’t have to eat pasta like a mad woman. But it’s ok if you do. Also, drink lots of fluids. Stay hydrated.

My fave carbalicious foods are oatmeal, sweet potatoes, bananas and ezekiel bread. Love bananas with peanut butter on ezekiel toast! Mmmm. Steamed sweet potatoes are also the best with some plain greek yogurt and salsa on top.

A couple days before:

 Start hydrating like super crazy! Well, I mean you should have been already, but if you haven’t, now’s the time to really get those fluids in your system. Try not to drink alcohol because it dehydrates you. Also avoid high fiber foods or dairy items that may give you an upset stomach or extreme bloating for race day. Stick with foods you know that can make you feel good.

1 day before:

By this time, your glycogen stores should be in good shape! Lots of high quality carbs all ready to be burned on race day. My last meal is not too heavy but includes lots of carbs and very little fat. Of course no alchohol and get to bed early.

Good night! :) Nike Women’s Half Marathon tomorrow.

Cassey

HOW TO EAT LESS: Exercise first. Eat later.

I was browsing around last night and found an interesting flat belly article that I want to share with you guys. According to Fitbie on MSN, “Research suggests that the best way to eat less at a meal is to work out right before it.”

I thought about it for a sec.

You know what? This is true. Very very true. I always feel like I don’t have to each very much after a workout. The author of the article goes on to say, ”This works in several ways: First, you’re less hungry when your metabolism is revving, such as right after a workout. Second, you’re thirstier, so you drink more water, which uses up space in your belly and relieves hunger. Third, the calories you do eat get burned for energy pronto—not stored as fat.”

YES, YES, and YES.

I notice that when I am around the house doing nothing I tend to be ravenous all the time. Maybe it is because my mouth is bored. But after a good workout, all I want are fruits and water. Especially in the summer! Isn’t it lovely how one good thing leads to another? Perfect cycle. Perfect circle.

For those of you looking for a way to consume less calories and be less hungry on your weight loss journey, this is a good tip. However, I want you to know that you should NOT skip eating all together after a workout. In fact, eating within 30-60 min after a workout is one of the MOST important things you can do as an exerciser.During this window, nutrient absorption is high! If you want to build muscle, burn fat, and prevent muscle loss, you must take this seriously!!!

According to SparkPeople, you’ll want to have about 4:1, carbs:protein. The carbs are used to replace muscle fuel, known as glycogen, which is used to prepare you for your next workout. Remember, stay away from refined carbs like white bread and white rice! These carbs can be fruit carbs, whole grain carbs, vegetable carbs etc. Your protein, whether it comes from a powder or a chicken breast, is needed to stop your body from breaking down muscle tissue for energy. THIS IS BAD. You never want to break down muscle for energy! You want to break down fat for energy! So eat your protein!!

Some bodybuilders do a 2:1 ratio. But it depends on how you feel the next day for your workout. Are you energetic? or super cranky and low energy? If cranky, maybe do a little bit more carb-ing :) Get to know your body.

How do you guys feel after a workout? Are you hungry? Do you eat everything in sight? Or do you feel like you don’t have much of an appetite?

Resources:

• http://fitbie.msn.com/get-fit/quick-tips-lean-abs
• http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1082&page=3

(via How to eat less: exercise, then eat?)

Did you know that cucumbers are 95% water? That’s slightly higher than watermelon and iceberg lettuce! One 8” cuke is 45 cals, 0g fat, 11g carbs, 2g protein, and 2g fiber.

Source: Men’s Health, Big Book of Food & Nutrition

Photo: gardensnob.com

Happy Saturday!

For those of you that do P90x or are familiar with any of those BeachBody programs, you’ve probably heard of Michi’s Ladder. I actually didn’t learn about this until today when I was researching info for the meal plan I will be creating. (Sign up for the newsletter if you want me to email you a copy!)

So what is Michi’s Ladder? Direct from the BeachBody site:

“Michi’s Ladder is a simple guideline that goes from the healthiest, most fitness-friendly foods (which you should eat most frequently) to the least-healthy, most body-depleting foods (which you should only have as occasional treats, if at all). If you’re wondering whether or not to eat a certain food, this list will help you decide.”

Great! This will be a very useful guideline as I look to find favorite foods and substitutions for my meal plan. It looks like I am already only eating from tiers 1 and 2 which is a great sign. Except…whole eggs falls in tier 3! They are not bad for you  - in fact they are a great source of choline which helps regulate the brain, nervous system, and cardiovascular system. Nutritionists today have also found that eating 1-2 whole eggs a day will not lead to a measurable rise in cholesterol as previously believed. But anyway, I suppose for those seriously looking to lose weight replacing whole eggs with egg whites will help you cut calories in the end.

A 40% carb, 30% protein and 30% fat meal plan seems to be what a well balanced diet looks like. This is what I’m getting from fitness competitor, BeachBody coach, and weight loss blogs. Of course, this is different for everyone. I must do more research and figure out what works for me.

Overall, I don’t think we need to go super crazy here counting carbs, fats, and proteins (unless you’re a fitness competitor!). A healthy meal plan is a guideline to help us stay focused or stay on track. If you’re already eating clean and love how you feel/look you probably don’t need one because you are accustomed to making the right choices. But for those of you that workout, and “think” you’re eating well but are gaining weight, chances are you’re messing up on your diet. Meal plans are GREAT for keeping us AWAY for those bad food choices that can happen more often than we think. And from excessive and mindless caloric intake.

Hope you liked, stay tuned for more research I find!

Cassey

SOURCES:

http://www.healthdiaries.com/eatthis/10-health-benefits-of-eggs.html

http://faq.teambeachbody.com/app/answers/detail/a_id/1037/~/what-is-michi’s-ladder%3F