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March 29, 2005
LAST CHANCE!! Help build a new food for runners: Go to http://www.coachleach.com/questionnaire.htm - please offer 2 ½ minutes of feedback on your nutritional choices. This information will guide a national level food company that wishes to enhance the quality of food offered to health focused adult athletes. Just retrieve and complete the electronic questionnaire – as a token of appreciation, you will receive a 50 % discount on purchase price for the DVD: “Intermediate Core Training” via an electronic coupon. Introducing - Diane Gallagher, M.S. R.D., a Registered Dietitian and competitive master's runner Keeping up with the Carbohydrates – by Diane Gallagher Think of your body as a high performance car. You need premium fuel to get top performance. Carbohydrates are the premium fuel for athletes. Runners need at least 50-60% of their calories from carbohydrates. If you require 1800 calories per day, that would mean eating about 225 grams of carbohydrate per day. 2500 calories per day would mean eating at least 320 grams of carbohydrate per day. Some carbohydrate meal plans only consist of 10% of calories from carbohydrates. This is not enough energy for athletes and may affect performance. Remember to replenish this fuel every day to keep up with energy needs. If you are not replacing the energy that you put out in your exercise session, this may lead to fatigue. Preferred carbohydrate sources are those made from whole grains and those that contain fiber. Watch out for fat laden carbohydrates like muffins, croissants, and snack chips as they provide excess fat calories. Suggestions for nutritious high carbohydrate foods are: crackers, cereal, fruit, raisins, whole grain bread, whole grain rice, pasta, fruit and cereal bars, graham crackers, and yogurt. These are easy to eat and can fit in a workout bag. After long runs and harder workout days, eat something within ½ hour of finishing exercise to allow for maximum absorption of this carbohydrate. Your body craves and is ready for this fuel immediately after a workout, so give it what it needs as soon as possible. If you are not hungry or can’t seem to tolerate solid foods, try liquids like a sports drink or nutritional supplements like Boost or Ensure. About 45 grams of carbohydrate per pound of body weight is suggested. (150 pounds = 67.5 grams of carbohydrate or 1 yogurt with 1 banana or 24 ounces of a sports drink) Check nutrition labels for carbohydrate content of foods. Due to a busy lifestyle many runners may forget to refuel their bodies. Remember your carbohydrates. Don’t run on empty…fuel up! Warm-up before racing – A coaching tip from Coach Bill Leach – Prepare for racing by running, stretching and some light sprinting drills for 45 – 60 minute before each race. Contact Coach Leach, via bill@coachleach.com to receive a pre-race warm-up routine via an e-mail attachment. NEW RELEASE on April 1! – “Intermediate Core Training”, a DVD by will be available for purchase at www.coachleach.com, on
Ø The Shamrock Shuffle Expo – Friday and Saturday, April 1 and 2, 2005 Ø A very popular running gear store in Ø Additional sites – TBA GOOD LUCK to all Shamrock Shufflers! PEAK is in full early Spring form – PEAK Performance Training Program, by CARA, is in full bloom.
Please report your race results, including notes – P.R.’s, etc. –e-mail bill@coachleach.com Questions? Please forward questions to coachleach@coachleach.com – we look forward to your questions. ARCHIVED editions of past COACHLEACH.COM Newsletters are available via the HOME page of www.coachleach.com
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