Tag Archives: Protein

What You Should Drink And Eat After A Half Marathon

After running a Half Marathon you should first replace the fuel you used, and that’s mainly carbohydrates—that’s primarily what the body uses as its fuel source at an event like that. Most of us first reach for water at the finish line but we drunk enough water during the race.

I normally have a Chocolate bar and an energy drink in my bag, and the first thing I do after crossing the finish line is, pick up my bag, chew the Chocolate bar and drink the energy drink. These are not real carbohydrates but sources of energy that restores my energy levels before I move to the next stage of recovery.

Carbohydrates

Not all carbohydrates are equal. White Bread is a carbohydrate but it is low on nutrients. In fact, one piece of banana is better than eating half a loaf.

List of quality carbohydrates that should be in every runners diet.

  • Fruits
  • Vegetables
  • Oatmeal
  • Whole Grain Cereal
  • Whole Wheat Bread
  • Buckwheat
  • Brown Rice
  • Sweet potatoes

Protein & Fat

The body also use fat and protein during a grueling half marathon. It is also a good Idea your post race meal to include some small amount of protein as well, and that’s going to help the body recover from that long duration work.

Some Quality Protein that every runner should eat

  • Steak
  • Chicken
  • Fish
  • Grains

The rule of thumb is that the ratio of Carbohydrates to protein should be 4:1

Another awesome drink am planning to include in post race refueling drink is Flavored milks; many runners swear chocolate milk in particular is a great refueling source.

 

What To Eat Before a Race : Pre race Breakfast Food

This is a running tip for a pre-race breakfast meal.

Eat your regular diet, make sure you are hydrating and eat something small that is carbohydrate-based with some protein before the race. Don’t run on an empty stomach. I have noticed every time I race on an empty stomach I get stomach upsets. But don’t have a buffet breakfast—you’ll end up paying for that.

Good Luck.

Famous Vegetarian Athletes

Vegetarian athletes are a rare breed. But there are enough athletes who are vegetarian who can inspire other vegetarians out there.

1. The most famous vegetarian athlete is Milwaukee Brewers first baseman Prince Fielder.
2. Georges Laraque, hockey player
3. Scott Jurek, ultramarathoner
4. Ben MatthewsU.S. Master’s marathon champion.
5. Paavo Nurmi, Long-distance runner, winner of nine Olympic medals and 20 world records

Diet Tip For the Vegetarian Athlete.
Meat is not the only source of protein, you can get fats and proteins from plant sources. Beans are a reliable source of protein while nuts are rich in protein and fats.

For Optimum performance all you need is a high-carbohydrate diet with enough protein and fat.”

Why Your Running Pace / Speed Is Getting Slower

At a certain point many runners notice a decline in their running performance. They notice their speed or pace has gotten and no matter how hard they run they can’t run faster.

A sudden decline in running pace may be a sign you are doing something the wrong way.

Some causes of decline in running pace are ;-

1. Overtraining

2. Change of training methods

3. Under eating.

Over training.

If you train too much -back to back days without taking a rest your muscles will get exhausted and sooner or later you will experience a decline in performance. One way you can avoid exhaustion is to space your runs. Run today and rest the next day. If you already feel exhausted take a complete rest for a week.

Change of Running Method.

If you were used to running on flat roads and you have just shifted to hill running this might also affect you running speed. Immediately after shifting to hill running you may experience decline in pace because your body is not used to extra demand. It takes time for our bodies to adjust to the extra demands of hill running. With time the body adjusts and hill running feels normal.

Under eating

Food is the fuel that drives our run. If you are not eating enough you denying your body the fuel it needs. You can make a rough estimate of how many calories you need based on your weight, the kind of job you have, and your training program. People who exercise regularly should eat about 60 percent of those calories from carbohydrates, 25 percent from fat and 15 percent from protein.

Another fantastic article on this issue is at active dot com. See are you undertraining or undereating

Marathon Running Recovery Drinks : Drink After Race

After a run it is recommended to drink a recovery drink to replenish lost energy, fluid and electrolytes.

Water as running Recovery drink

The cheapest and most popular recovery drink is good old water. Water helps in restoring lost water through sweating and cooling down the body. Drinking water also helps in preparing the stomach for proper food digestion. Experts tend to agree that rehydrating with water until urine is pale yellow is the way to go.

Sports Energy Drinks

Drinkigng a sports energy drink with a mix of carbs, protein and sodium within an hour of finishing the race is crucial.

Carbohydrate Milk Drink

The chocolate milk has the magic 4:1 carbohydrate to protein ratio, is cheap and tastes good.

Whatever you choose, drink what you enjoy

Chicago Marathon Places Still Open

Many runners who want to run the Chicago marathon may think it’s too late, but the good news is they can still sign up and help a great cause at the same time.

The American Cancer Society Charity Runner program has coveted spots available for the sold-out 2009 Chicago Marathon and is seeking dedicated athletes to race for the fight against cancer.

Visit: www.charityrunner.org to register for the 2009 Chicago Marathon and learn more about the Charity Runner team.

Additionally, to get daily health and running tips you may consider connecting with the fellow runners on: –
?    Twitter.com/ACS_ChiRunner
?    Facebook.com
?    YouTube.com

One running tip from runners world.

“As you build your mileage base in the first month, make sure you’re getting a balanced diet of fruits, vegetables, protein, and whole grains; eliminate most of the junk.” – Runner’s World