Winning with Nutrition
Want to beat the competition this summer? Let's look at how to feed your body properly for your big events. The key is that you want to pack your body's glycogen stores (energy stores) with as much ready-to-go fuel as possible. If you eat 60-70% of your diet in complex carbs on a consistent basis, your muscle glycogen stores will be happy :) and full and you'll have lots of energy and endurance!
My favorite pre-event dinner is a big salad, a steamed veggie, a grilled chicken leg, and some brown rice--especially when my husband cooks it! Have seconds if you'd like and a sensible, healthy dessert. Eat well, but make every bite count. There's no room for junk food if you want to perform well.
For breakfast 3-4 hours before your race, Shaklee's Energizing Soy Protein shake and/or a piece of whole grain toast, a bowl of oatmeal with nuts/seeds and an egg white, and a piece of fresh fruit should do it. Experiment before race week to see what works for you.
During your event, the key is to not deplete your glycogen stores or become dehydrated. You have about 99 minutes max of glycogen stores available to you between your liver, your muscles, and your bloodstream. When you run out of glycogen, you will 'bonk' and have to crawl home or call your spouse to pick you up. This means that you'll want to eat or drink about 100 calories of carbs for every hour during the ride. The more intense and the hotter/more humid it is, the more calories you'll need.
I make my own power bars, bananas, dates, figs, simple cookies, and Performance from Shaklee which has the exact ratio of electrolytes, hydration, and calories too. Gatorade, PowerAde, etc are not on my acceptable list since they are filled with loads of preservatives and chemicals--they tend to give us tummy aches. I would dilute a grape or apple juice if I didn't have any Performance around.
In Europe, we used to stuff our pockets with bite-sized sandwiches wrapped in foil--yummy lunch while racing the mountains in France! Mangez, mangez, mangez! That's "Eat, eat, eat!" in French :)
If you'll feeling sluggish during your event, it's probably because you're not eating and drinking enough. "Eat before you're hungry, drink before you're thirsty, and sleep before you're tired."
Your recovery will be just as critical. Follow your ride immediately with at least 25 grams of protein and some more water. A turkey sandwich, a few hard boiled eggs, tuna salad, a protein recovery drink (that's what Shaklee's Physique does), etc... Then, within 2 hours after that, eat another 25 grams of protein. Then, before bed, do it again. Remember to shower with cool/cold water (or do a little ice massage), keep drinking, stretch and move around. Putting your legs up during before and after your event is good too for the circulation that you'll need.
See you at the races!
Gail
***************** Next Steps & Events ********************************************
Winning with Nutrition...L-I-V-E from Title 9 Sports on Pearl St! I will be speaking on March 31 and April 6 on Sports Nutrition at Title 9 Sports on Pearl St in Boulder. Come and join me where I'll be addressing 1.) What to eat before, during, and after your race/event, 2.) Tips on maintaining a consistent diet while training, and 3.) How does your eating plan measure up! It's free so bring all your friends! Ask the expert too :) at http://race.title9sports.com/jump.jsp?itemType=CATEGORY&itemID=365. Wow!
Runny noses, coughs, and sneezes, ear infections?
Asthma or allergies?
Tubes and anti-biotics?
Shaklee's nutrition for kids. See the difference in less than 30 days. Just pennies per day. 100% money-back guarantee.
New Rear Resolution
Skinny Up! coming again....April 4 - May 30
Holding you accountable in reaching your weight loss goals!
Over 200 pounds lost ~~ are you ready to lost too?
It's free, it's simple & it works.
Contact me to register and to interview for your spot.
Warmly,
Gail
