Posts Tagged ‘marathon nutrition’
Wednesday, September 29th, 2010
Team GBI,
Welcome to Part 2 of my series on bariatric tips for our ½ marathon training! In my last post, I reviewed hydration requirements as well as general nutrition guidelines. Keep in mind that nutrition and hydration preparation are just as important as the actually training itself. Consider how your body would feel if you did not train for the ½ marathon but decided to participate at the last minute. Proper nutrition or the lack of proper nutrition can affect your body in the same way. As our mileage continues to rise, consider the long walk/run nutritional plans below!
Preparing for Long Runs
The definition of a long run is considered to be 10 miles or longer or runs that last more than 90 minutes. For people who are walking rather than running, I would consider a long walk any training that lasts more than 2 hours.
Prior to Long Runs:
- Start proper hydration the day before (not just after) a long run.
- Eat 2 – 3 hours prior to your long runs. You do not want to eat anything that will be too heavy or take a long time to break down. Try a shake with milk and fruit to up your carbohydrates or, if you have the time and can get up early enough, try yogurt with berries or crackers with a protein source.
After Long Runs:
- Ideally within 15 minutes after a long run you’ll want to replenish glycogen storage. This will help to prevent muscle fatigue and to keep you on track with training.
- If you are consuming sports beans during the training, it is likely that you will not need to replenish glycogen afterwards. (Remember you should not be consuming any sports beans until you have been on the track for a minimum of two hours.)
Remember to pay attention to your body if you get leg cramps. Cramping can be due to dehydration as well as depleted electrolytes or glycogen storage. The body can learn to tap into fat cells to utilize energy once glycogen storage is depleted. Our bodies have up to 800 grams of glycogen storage. If your body is not used to tapping into your storage you may feel tired the first few times but then your body will learn to efficiently utilize the storage of energy you already have.
As always, listen to your body and it will tell you what it needs. Please feel free to post a comment or a question on this series about nutrition and hydration.
Happy, Healthy and Safe Training!
Prudence
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Tags: bariatric patient, benefit performance, Dr. Darren Soong, Dr. James Atkinson, Gastric Band Institute of Las Vegas, Half Marathon Training, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, marathon nutrition, Marathon Training Tips, pre-race nutrition, Prudence Ticknor, team fitness
Posted in Eating, Half Marathon Training, Nutrition, Physical Activity, Rock n' Roll Las Vegas Marathon |
Tuesday, September 28th, 2010
Hello Team GBI!
Our training for the ½ marathon is off to a wonderful start! As we continue to train please be mindful of appropriate nutrition for bariatric patients. To help, I’ve put together a two part series to discuss hydration, nutrition as well as specific nutrition recommendations for long walk/run trainings.
Hydration
The number one concern while training is being able to stay hydrated throughout your workout. Once you allow yourself to feel thirsty it is almost impossible to get properly hydrated. The key is to make a hydration schedule and drink appropriate amounts of fluids throughout the day.
We recommend that your baseline is 64oz. of water plus 12 oz. of additional fluid for every 20 minutes of exercise. Be sure to take the time and do the math! Staying properly hydrated will make one of the biggest differences in how you feel during your training and after. It will also help your pace during the training as well as your performance on race day!
Water is the drink of choice for trainings up to 60 minutes. During all trainings over 60 minutes, you need to add some type of sports drink to replenish your electrolytes (mainly sodium and potassium). Look for sports drinks that are low in sugar. A great way to start is by filling your water bottles up with a 50/50 mixture of water and sports drink. It is important to remember that this is only needed for your actual training days when you exceed 60 minutes of exercise.
General Nutrition Guidelines
As our training continues, keep in mind that the key is to listen to your body. Your body will tell you if you are not getting enough carbohydrates – you will feel the difference in your energy. What your body will require will depend on your current physical ability as well as how hard you train. The harder you push yourself, the more food energy you will need to maintain that same physical energy level. Remember that the main nutrients missing during training is your electrolytes: potassium and sodium. Simple changes such as using milk in your protein shakes instead of water or adding salt to your food can add the additional potassium and sodium that your body requires.
Be sure to consider the following guidelines:
- Stay with the recommended 3 meals per day at 4 oz. plus one additional protein shake to start. If you find you are feeling hungry or light headed throughout the day, you may need to change the items in your meals.
- Start by trying new food items before deciding to add additional food.
o Replace water with milk or even whole milk
o Consume different types of fruit or add peanut butter to your fruit to increase your carbohydrates and calories
- Review your eating habits and replace light or low fat foods with their regular versions (i.e. yogurt, milk)
If you continue to feel hungry and/or light headed after following the guidelines above, you may need to add an additional protein shake or bar to your diet however, I do not recommend adding an additional meal. As always, please feel free to ask specific questions as they arise!
Happy, Healthy and Safe Training!
Prudence
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Tags: bariatric patient, benefit performance, carbohydrates, Dr. Darren Soong, Dr. James Atkinson, endurance, Gastric Band Institute of Las Vegas, Half Marathon Training, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, marathon nutrition, Marathon Training Tips, pre-race nutrition, Prudence Ticknor, team fitness
Posted in Eating, Gastric Band Institute Events, Half Marathon Training, Nutrition, Physical Activity, Rock n' Roll Las Vegas Marathon |
Friday, September 10th, 2010
Hello Team GBI!
To those of you who were able to attend, we hope you had a great experience at the first official Half-Marathon team training this past Sunday. For those of you who weren’t able to make it, we hope you participated in your own training session to prepare for the big walk/run in December. As you begin the training for this amazing physical feat, please get into the habit of drinking sufficient amounts of water before, during and after a workout. Especially during these hot summer days, staying hydrated is vital to your health and performance.
In this first part of our two part series on hydration, we will explain why our bodies need water and how to hydrate before a training session. Tomorrow, we will discuss how to hydrate during and after a session and the dangers of over hydration.
Our bodies are made up of 60% water. Every reaction inside of our bodies happens in water, from digestion through muscle contractions to converting fat into fuel that our muscles use during a long workout. Studies have found that a loss of two or more percent of one’s body weight due to sweating is linked to a drop in blood volume. When this occurs, the heart works harder to move blood through the bloodstream. This can also cause muscle cramps, dizziness, fatigue and heat exhaustion or heat stroke. Hence, the essential need to keep the right amount of water in your system.
Before:
Did you know if you wait until you are thirsty to take a drink, then it is already too late to catch up on replenishing your fluids during that workout? That’s why you must hydrate BEFORE you begin working out. It’s recommended that the average person drink at least 16 ounces before, but not immediately prior to a workout. Your body needs time to take in and distribute the fluid. You should not quickly drink two glasses of water and bolt out the door for a walk or run. Two to three hours prior to a workout, drink two to three cups of water (think of it as the 2:3 rule).
Please check back tomorrow, or sign up for our RSS feed to see the second part of our series on hydration.
Team GBI
P.S. Our first team video is up on YouTube! Check it out here: http://www.youtube.com/user/LVGBIpatients
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Tags: bariatric patient, Dr. Darren Soong, Dr. James Atkinson, Half Marathon Training, las vegas, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, marathon nutrition, Marathon Training Tips
Posted in Eating, Gastric Band Institute Events, Half Marathon Training, Physical Activity, Rock n' Roll Las Vegas Marathon |
Tuesday, November 24th, 2009
We want to make sure that we are fueled to capacity to give us that extra edge we can get from being properly fueled and hydrated! Therefore, I’ve put together a few tips for the days leading up to the marathon as well as the morning of the race.
2 days prior to race: Friday 12/04
1. Load up on fluids. Stay away from alcohol as it dehydrates you and interferes with the proper storage of glycogen. Do a hydration check: Do you urinate frequently and is your urine pale yellow in color? If so, you are hydrating enough. If you do not urinate frequently and your urine is dark in color, you need to increase your fluids.
2. Avoid high fiber foods like beans, bran cereals, gassy vegetables or hard to digest foods like fried foods or meats.
3. At this point, don’t try anything new. Eat what you already know works for you.
Day before race: Saturday 12/05
1. This is not a day to overeat. It is not about the amount of food but the types of foods you choose.
2. Think mostly carbohydrates with only a little fat or protein. If you have a hard time with carbohydrates like rice, bread or pasta, then use a white flat bread, pita bread, grits or you can use your sports drinks or gels that you have been using during training.
3. Choose your carbohydrate meal for a late lunch, like around 3pm. Stick with a light dinner.
Race Day Nutrition & Hydration 12/06
1. Staying hydrated is most important. Drink 2–3 cups of water two hours before the race and 1–2 cups 15 minutes prior to the race.
2. Think about drinking fluids about every 20 minutes or at every race station. Whether you are carrying your own drink or not, let the stations be a reminder to drink. Do not pass up hydrating at a station.
3. The race starts at 6am. You may want to eat something light like a piece of toast and a half a banana or a small amount of oatmeal or grits with a little honey 3 hours prior to the race. Stop eating solids 3 hours prior to the race to give your body time to digest. Stick with liquids after the 3 hour mark prior to the race.
4. Stick to the sports drinks, gels or beans you have been using during training. Do not use anything new. Your sports drinks will provide you the carbohydrates and sodium that is needed. The American College of Sports Medicine recommends drinks that contain between 4 – 8% carbohydrates in the form of glucose, sucrose or maltodextrins. Great choices would be Gatorade, All Sport, or Powerade.
Happy and Healthy Training,
Prudence
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Tags: Gastric Band, Gastric Band Adjustment, Gastric Band Institute of Las Vegas, Half Marathon Training, lap band, lap band surgery, las vegas, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Las Vegas Weight Loss Doctors, marathon diet, marathon nutrition, Marathon Training Tips, pre-race nutrition, Race Day nutrition, Weight Loss Surgeons, Weight Loss Surgery
Posted in Eating, Gastric Band, Gastric Band Institute Events, Half Marathon Training, Rock n' Roll Las Vegas Marathon |
Tuesday, November 17th, 2009
Congratulations, we are on the downward slope and are tapering off our miles as we head towards the big day! It is important to remember that as we decrease our training mileage, our carbohydrate intake should be decreasing as well. These next three weeks you want to gradually decrease your carbohydrate intake to approximately 40% of your total intake; choosing low glycemic index choices like whole grain starches, beans, and vegetables to help maintain a steady blood glucose level. This week will be the last week we will need our sports drinks, gel packs, sports beans, etc. After our long run this week, 6 miles, you will not need the simple sugars again until race day.
Eating too much, eating not enough or choosing foods that may not be suitable for you can all affect how you perform race day. Follow the article below for great nutrition tips to consider in these last few weeks before race day.
http://www.runnersworld.com/article/0,7120,s6-242-301–12845-1-1-2,00.html
Happy and Healthy Running/Walking,
Prudence
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Tags: bariatric patient, Bariatric Surgeons, benefit performance, carbohydrates, complex carbohydrates, Gastric Band, Gastric Band Institute of Las Vegas, Gastric bypass, Half Marathon Training, lap band, lap band surgery, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Las Vegas Weight Loss Doctors, marathon nutrition, Marathon Training Tips, pre-race nutrition, simple carbohydrates, simple sugars, team fitness, Weight Loss Surgeons, Weight Loss Surgery
Posted in Eating, Gastric Band Institute Events, Half Marathon Training, Rock n' Roll Las Vegas Marathon |
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