So those of you who skipped out on my lecture, shame shame. But b/c I am so kind here are the bullet points.
• Carbohydrates are not created equal!
*Simple carbohydrates raise your blood sugar quickly thus they are considered high on the Glycemic Index. Simple carbs include all your sweets, bread products made from white flour and white rice, and of course your goos, gels, and liquid glucose replacements. Simple carbs should be consumed only during the marathon.
-Blood flow is being shunted to major muscles and away from your GI. Thus digestion is hindered, so you need to eat foods that don’t require much digestion and readily get glucose into the blood.
-Remember you can only store 2000 calories of glucose in your muscle, liver and blood. You will probably need to supplement glucose during the marathon. When depends on your fitness level, experience, pace and if you are running in your fat burning zone (all that valuable info you got from your VO2). Miles 15 as a general rule is when you should start supplementing with glucose, but use your Saturday long runs to really figure out what works for you.
*Complex carbohydrates are low on the glycemic index, thus there is a slow steady influx of glucose into the blood stream. Your weekly training should consist of only complex carbs, which includes most of your fruits, veggies, and whole grains.
• Protein, Protein, Protein. From all the nutritional planning I do, time and time again I see that you guys are just not getting enough protein. Every time you run there is tissue and muscle breakdown. You need to put it back! Think at least ½ your body weight in grams of protein/day.
*Protein powders are an easy way to get protein in your body. I forgot to mention in my lecture that Maxmuscle especially the Bryant family who own the Vancouver store are a great resource. I personally can’t stand 80% of the protein powders out there. Maxmuscle allows you to actually taste test their different products thus no more wasted jars of protein powders at home.
• Like I said in the lecture, fat is an area where most people aren’t deficient. Watch how much you get. Some people are shocked by all the hidden excess fat they are getting. A typical scenario is someone making a conscious effort to get more protein and eat small frequent meals/snacks, when I look at their diet, it turns out they are eating 4x the recommended nuts and seeds. Put it this way ½ cup of almonds is close to 35 grams of fat. Sure it’s not saturated fat like what you get from French fries but that doesn’t mean you aren’t going to still store any excess.
Got more questions post-em or personally e-mail me. Also take advantage of the body compositional analysis and nutritional counseling deal. It’s worth no longer guessing or partaking in the next fad diet.
Cheers,
Dr. Lindsey Nelson
Clearwater Clinic
1201 SW 12th Ave., Ste. 205
Portland, Oregon 97205
Tel. 503.279.0205
Fax 503.279.0206