Marathon You Can Do It

Just before 2009 NYC Marathon, American marathon runner, Ryan Hall was interviewed by a Chicago paper. Ryan was asked the following question;

What’s your go-to, night-before-the-race meal?

Ryan Hall : Pasta, olive oil and Cytomax Muscle Milk Protein Shake.

Another interesting question from the interview was his answer on his strategy for Boston Marathon

What’s your strategy for those Boston hills–and downhills?

Ryan Hall : My strategy for the hills in Boston are to run the same effort level whether I am going up, down or flat, which means I will obviously slow down going up the hills and fly down the back of them. I think that energy management is one of the keys to running a good marathon. The better I can keep it locked in at the right effort level, despite the terrain, the better I will run.

written by Constantine Njeru \\ tags: Boston Hills, Boston Marathon, diet, Effort Level, Energy Management, Fly, Marathon Runner, Muscle Milk Protein, Nyc Marathon, Olive Oil, Pasta, Right Effort, Ryan Hall

Dara Torres has defied age, at 40 she swims faster that she did at 20. According  to Dara Torres her one secret is Amino acid supplements.

She takes amino acid supplements developed by German swimmer Mark Warnecke, who won a world championship in breaststroke at the age of 35.

The amino acid is said to speed recovery.

Amino acid supplement composition

On his Web site, Warnecke does not offer a full list of ingredients and their proportions. He does name several amino acids, including glycine, proline, and especially arginine. He says arginine is responsible for increased blood circulation, which “significantly reduces regeneration time” of muscles. In America, he adds, it’s known as “natural Viagra??????”

written by Constantine Njeru \\ tags: Amino Acid Supplement, Amino Acid Supplements, Amino Acids, Blood Circulation, Breaststroke, Composition, Dara Torres, diet, Mark Warnecke, muscles, Natural Viagra, Proline, Proportions, Regeneration, Swimmer Mark, Viagra

Because carbohydrates are the primary fuel source for active muscles, athletes need to consume them on a daily basis.

Carbohydrate-rich foods include: –

1. Fruits
2. vegetables (potatoes and beans),
3. Grains,
4. Breads,
5. cereals and some dairy products (milk and yogurt).

In general, the best diet for an athlete is one that contains a variety of foods from each of the major food groups—this will help ensure that your diet is made up of nutrient-rich foods.

Approximately 55-60% of total calories should come from carbohydrates. Athletes need to consume carbohydrates before, during and after exercise to provide fuel for the body and support overall health.

written by Constantine Njeru \\ tags: Athlete, Calories, Carbohydrate, Carbohydrates, Cereals, Daily Basis, Dairy Products Milk, diet, Exercise, Food Groups, Fruits Vegetables, Fuel Source, Grains, Health, muscles, Nutrient Rich Foods, Potatoes, Runners, Yogurt

Peter Jackson the Director of Lord of the rings trilogy was once overweight. But following the release of The Return of the King, Peter Jackson lost a large amount of weight (over 50 lb/22.5 kg) to the point of being unrecognizable to some fans.

How Peter Jackson Lost weight

In the British Daily Telegraph he attributed his weight loss to his diet. He said, “I just got tired of being overweight and unfit, so I changed my diet from hamburgers to yogurt and muesli and it seems to work.”

written by Constantine Njeru \\ tags: Daily Telegraph, diet, Director Of Lord Of The Rings, Fans, Hamburgers, Kg, Lord Of The Rings, Lord Of The Rings Trilogy, Lose Weight, Lost, Peter Jackson, Return Of The King, Weight Loss

The big question from new runners is what foods should I a runner eat?

I just read this list of 20 healthy foods for under $1 on New York Times. It reminds us that you don’t need to break the bank to eat healthy.

1. Oats: High in fiber and good for cholesterol.

2. Eggs: Costing about a dollar for a half-dozen, these are one of the cheapest sources of protein.

3. Kale: At about a dollar a bunch, this is one of the cheapest greens you’ll find in the supermarket.

4. Potatoes: Stay away from fries and chips, and eat them skin and all as a good source of vitamin C and potassium.

5. Apples: Tasty, cheap and filling.

Read the rest of the foods HERE

written by Constantine Njeru \\ tags: diet, food, Runners, Running, Sports Nutrition

Tired of siping water? try eating your fluids instead.

How much more should you drink when the weather is warmer? Your hydration needs can jump as much as 12 cups of fluid a day. but your dont have to guzzle just water. Fruits and vegetables, which are about 80% water, can help you stay hydrated.

Fruit Nutrients and Muscle Recovery.

Fruits provide key antioxidants vital for muscle recovery and a healthy immune system.

written by Constantine Njeru \\ tags: diet, Marathon Running, Sports Nutrition, water

My sister she is always asking me what are the best exercise she can do to get a flat stomach. I have recommended my favourite exercise, running but she refused, she wanted an exercise she can do indoors.

I researched around the internet and these were what I found

1. Good old sit ups

2. Bicycle exercise

3. Exercise Ball Crunch

4. Full vertical crunch

5. Plank on elbows and trunk, it won’t trim your tummy but it will give you a strong tummy

Other tips for a flat stomach

1. A good diet, cut on those calories

2. Stay hydrated.

written by Constantine Njeru \\ tags: diet, Exercise, fitness

Carbohydrates are the human body’s fuel. Just as a car runs on petrol, the body runs on carbohydrates, particularly complex carbohydrates. An athlete will need energy to undertake physical activity.

The message for athletes  should be that eating well can enhance performance. Eating more complex carbohydrate-rich foods means having more energy. More energy means running faster, for longer,and recovering more easily.

Types of Complex carbohydrates

• Wholemeal/multigrain bread, rice, pasta
• Some cereals – oats, wheat -based biscuits
• Potatoes, peas, sweet corn, parsnip, carrots
• Legumes – lentils, baked beans, chickpeas
• Fruit
• Milk and yoghurt.

Types of  Simple carbohydrates

Sugar, glucose, fructose, honey, syrup, jams, marmalades, toppings, flavourings, confectionary, cakes, sweet biscuits, soft drinks, flavoured mineral waters, cordials, beer, sweet wines, liquors.

Remember carbohydrates alone is not enough you will need to eat enough proteins and vitamins for excellent performance.

written by Constantine Njeru \\ tags: Athletes, diet, Marathon Training, Runners, Running, Sports Nutrition

Phil Kheogan is the host of my favourite TV show, The Amazing race, I just read that Phil is embarking on a 40 day, 3500 mile bike ride across USA to promote the reality show and help raise money and awareness for the National Multiple Sclerosis Society. Thats brilliant!!

What food is Phil eating to fuel his “Amazing race”

A 5,000-calorie-per-day diet featuring an afternoon treat he calls a “Philiminator” Shake (a special energy concoction combining whey protein, soy milk, flax seed and peanut butter)

What bike is Phil riding

Phil will be swapping between the Specialized Transition and the Specialized Roubaix. Two classic bikes.

Phil Bike Training Plan :

His coach has emphasised the need of rest to boast performance. On the official website he is quoted saying he made sure Phil trained hard but also he had adequate time for recovery so that he bounced back each week feeling stronger. I call that : Train Hard : Rest and Be strong.

I won’t pray for him to have an easy bike ride but I will pray for him to be strong!!

All action at phil rides across usa.

written by Constantine Njeru \\ tags: diet, Exercise, fitness, Training

I know vegetarians are some of the most passionate people. They wouldn’t eat meat nor matter what.

Most of us runners eat meat to repair the muscle tears that happen during training. What about the vegetarian runner?Vegetarian eat the same foods day in and day out, and their diet may lack the quality required to sustain adequate energy levels for good training.

Disadvantages of Vegetarian diet for Vegetarian runners

1. Become deficient in vitamin B12 or iron
2. Feel constantly fatigued.
3. Or they might not get enough calcium, leading to poor bone health.

Can vegetarians meet their nutritional needs and still compete at their best?

Famous vegetarian runners

1. Carl Lewis
2. Kenyan long distance runners, see my post Kenyan runners and their love of Vegie diet.

Alternative sources of protein and essential minerals for vegetarian runners

An animal is not the only source of protein, protein can be got from eating grains. Protein rich grain include peanuts, beans, Tofu, Lentils, and other Legumes.

Thanks to technology mineral supplements can be purchased from a pharmacy but make sure you first consult with your dietician or doctor.

written by Constantine Njeru \\ tags: diet, Kenyan Runners, Running, Sports Nutrition, Training