August 18, 2004

 

Don’t ‘Unpack’ Just Yet! – By Dave Grotto, RD, LD

 

As you wind up your summer vacation, you may not want to unpack just yet! Do you need to completely deplete (unpack) your glycogen stores (carbohydrate stores for energy) before you can fill them back up again? ‘Emptying the suitcase’ is ‘old school’ according to endurance athlete, sports nutritionist and American Dietetic Association spokeswoman, Lisa Dorfman, MS, RD. Many experts, including Lisa, agree and are suggesting that you leave a few ‘shirts’ in.

 

Completely depleting carbohydrates may not be necessary as it often causes the runner to feel pretty bad- bloating, aching joints, crabby, fatigued and increased risk of injury are common with this practice. But having adequate stores of glycogen during long runs is critical as these stores can become exhausted easily from 1-3 hours into the event if they are not built up and replaced, according to Monique Ryan, MS, RD and author of Sports Nutrition for Endurance Athletes.

 

Have a plan that works for you. Balance carbohydrate intake with activity and rest. Here’s some advice from the experts:

• On moderate and long run days match your carbohydrate intake to your workouts. More time and\or more intensity, increase your carbohydrate intake. Example: 90 minute run of moderate intensity -3 grams\pound. Runs greater than 90 minutes and\or higher intensity – 4-5 grams\pound.
  1. Translated: 150 lb runner x 3-5 grams of carbs = 450-800 grams of carbs! 1 ½ cups of rice is 67 grams of carbs, a piece of fruit is 15 grams, two slices of bread is 30 grams, 1 cup of OJ is 30 grams of carbs, etc.
• If you have the ability to taper the week before the event, great! If not, 24-48 hours beforehand, super-compensate with high carbohydrate intake along with rest to fill up those glycogen stores. Research suggests that this may work as well as total depletion-repletion techniques with a lot less ‘grief’.
• Remember! The key here is more carbohydrate sources not more fat in the diet!
• With rare exception will you see me acknowledge the benefits of a ‘low-fiber’ diet but when seeking high carb sources, choose ones with lower fiber content while training the week preceding the event – Less GI problems on the course!

 Here’s a sample menu of a 2200 calorie, high-carb plan from the book Sports Nutrition for Endurance Athletes. Amounts can be adjusted depending on calorie needs.:

 

1 cup OJ (30 g of carb)

2 slices of French toast

1 cup of strawberries (

 

2 oz of low-fat cheese

2 slices of white bread (30g of carb)

1 medium tomato

1 cup of fruited yogurt

1 medium pear

 

8 crackers

½ cup hummus

3 carrots

¼ avocado

 

1 ½ cups of rice (67 g of carb)

6 oz. cooked shrimp

1 medium red pepper

1 cup cooked broccoli

1 tbsp. sesame seed oil

 

I medium mango

1 medium papaya

 

Yum! Happy training includes happy eating! Stay tuned next week for more great training nutrition tips!

 

NOTE:  Sports Nutrition for Endurance Athletes by Monique Ryan, MS, RD can be found at www.moniqueryan.com. The Tropical Diet book by Lisa Dorfman, MS, RD can be found at www.thetropicaldiet.com.

 

Long Runs are VITAL preparation for Long races – A Coaching tip from Coach Bill Leach

 

Two to three Long runs (12-25 miles in distance) each month, at 70-80 % of your Maximum Heart Rate will increase your:

• Aerobic capacity
• Strength endurance of your Core, Prime Moving and Breathing muscles
• Oxygen used in your muscles during each minute of your running 

 Remember to replenish your energy IMMEDIATELY after each long training run and race – have a replacement source available at the completion point. 

 

This is the second of several coaching and nutritional tips ….Next week we will focus in on the subject of carbohydrates during long runs. Happy training !

 

Hot Note for COOL athletes – go tofor more info from Lisa Dorfman

 

Race Results:

 

The Hearland Café 5 K – August 15, 2004

 

                                Judith Neafsey -  Time not immediately available  - projected PR

 

Please report your race results, including notes – P.R.’s, etc. – just e-mail bill@coachleach.com

 

Basic Core Training – A DVD, featuring 9 exercises for beginning a CORE training program, by Coach Leach is due to be  released on August 20 – Stay tuned for purchasing details.

 

GOOD LUCK to all PEAK and GAIT Runners in the continuation of your 2004 racing season!

 

Questions? Please forward questions to coachleach@coachleach.com – we look forward to your questions.

 

Coach Bill Leach 2400 North Sheffield Avenue Accelerated Rehabilitation Center Chicago , Illinois    60614 773-793-3917 www.coachleach.com

David W. Grotto, RD, LD, CLL American Dietetic Association Spokesperson Director, Nutrition Education at the Block Center for Integrative Cancer Care www.nutritionhousecall.com Telephone: 630-415-9825 Fax: 630-941-8762