Surviving After the Chicago Marathon

Runners crossing the State Street Bridge. Photo courtesy of the Chicago Tribune.

 

So you just ran 26.2 miles – congrats! But now even walking over a curb is like climbing a mountain. Here are some tips and tricks on how to beat the soreness, aches, and pains over the next couple days:

• Eat some watermelon – Not only is watermelon packed with water for hydration, but it also contains an amino acid compound that can help to alleviate muscle soreness. A recent study found that athletes who consumed 2 cups of watermelon juice saw a decrease in their muscle soreness 24 hours and even 48 hours after competing when compared to the placebo[1]. Try adding chunks of watermelon to a smoothie today or have a fun snack by seasoning watermelon slices with salt and cayenne pepper.

• Ginger power – A recent study in the International Journal on Preventative Medicine found that 1 teaspoon of ginger powder a day could help to reduce muscle soreness[2]. Ginger tea is a soothing way to add ginger to your day – just add 1/4 teaspoon of ginger powder to 1 cup of hot tea.

• Band Stretching – A study in the Journal of Strength & Conditioning Research recently found that active stretching with a band provides the same relief from muscle soreness as a massage. Participants performed 10 minutes of active exercises with increasing resistance provided by the band[3]. Livestrong.com has some great stretching exercises that you can find here.

• Get a massage – This is my final recommendation – treat yourself to a wonderful massage! You deserve it, especially after running 26.2 miles. Massages are also one of the most effective ways to immediately relieve muscle soreness without any effort on your part. So check out Groupon and indulge.

Running a marathon is no small feat and takes a toll on your body. Everyone is different so listen to your body and do what feels right. Hopefully these tips and tricks will help speed up your recovery!

References:

[1] Tarazona-Díaz M., Alacid F., Carrasco M., Martínez I., and Aguayo E. Watermelon Juice: Potential Functional Drink for Sore Muscle Relief in Athletes. Journal of Agricultural and Food Chemistry 2013 61 (31), 7522-7528

[2] Mashhadi N S., Ghiasvand R., Askari G., Feizi A., Hariri M., Darvishi L., et al. Influence of ginger and cinnamon intake on inflammation and muscle soreness endured by exercise in Iranian female athletes. Int J Prev Med. 2013 April; 4(Suppl 1): S11–S15.

[3] Andersen L.L., Jay K., Andersen C.H., Jakobsen M.D., Sundstrup E., Topp R., et al. Acute effects of massage or active exercise in relieving muscle soreness: Randomized controlled trial. J Strength Cond Res. 2013 Mar 21. [Epub ahead of print]

Bro-tein

photo courtesy of las-initially on flickr

Protein. Protein. Protein. Or as I like to call it, bro-tein. Forget lean meats, beans, and nuts, now protein comes in powdered forms, bars, and shakes. Everyone tells us we need more protein, but there is no shortage of protein in the average American diet. So how much do we REALLY need?

First, protein is needed for tissue growth and repair, including muscle growth and maintenance, bone health, a rocking immune system, and fluid balance. Protein is also essential for the structure of hemoglobin, the oxygen carrying molecule found in blood. Second, protein is not an efficient source of energy – the body wants to use carbohydrates (stored as glycogen) and fats as its main fuel source, especially during exercise. When the body has sufficient glycogen stores, protein is barely used as a fuel source. When glycogen stores run out, the body begins to tap into its own protein stores, depleting the muscle’s own protein supply that is available for other purposes. Finally, adequate protein is also essential for maintaining lean mass while losing body fat.

Lets weigh the pros and cons of too much or too little protein in the diet:

Too much protein

• Dehydration
• Impaired performance
• Increased body fat stores
• More fatigue
• Unbalanced diet deficient in carbohydrates and fat

Too little protein

• Decreased muscle mass
• Impaired performance
• Increased risk of injury
• Suppressed immune system
• Unbalanced diet deficient in protein

In effect, athletes, whether competitive or recreational, need to focus on consuming a balanced diet. A rule of thumb is that 15-20% of our total daily calories should be protein while making sure that we get adequate carbohydrates (50-60%) and fat (20-30%). Recreational athletes can usually reach their recommended amount of protein by aiming at the higher end (around 20%), whereas athletes participating in more intense workouts tend to need a little more.

For example, if an athlete is running, swimming, or biking about 4 days a week for 60 minutes each, then 0.5 grams of protein/lb may be appropriate to maintain muscle mass and recover properly. Alternatively, if an athlete is in the most rigorous part of training or at the peak of the season, up to 1.0 grams of protein/lb may be needed to keep up with the body’s demand. A 200 lb athlete may need only about 100 grams/day during moderate workouts and up to 200 grams/day during intense workouts. Research has shown that intakes above 1.0 grams/lb does not provide any additional benefit. In fact, the extra protein may be taking the place of other essential nutrients.

Lets take a look at protein in the diet to see just how easy it is to get adequate protein from whole food sources:

Food	Serving Size	Protein (grams)
Lean meats (chicken breast, turkey breast, pork loin, sirloin) or fish	4 ounces	30
Plain, non-fat Greek yogurt	1 cup	23
Scrambled eggs	3 medium sized	20
Cottage cheese	½ cup	15
Plain yogurt	1 cup	15
Peanut butter	2 tablespoons	10
Tofu	½ cup	10
Baked beans	1 cup	10
Milk	1 cup (8 ounces)	8
Rice or pasta, cooked	1 cup	5
Whole grain bread	2 slices	5
Cheese	1 ounce	5

Sample meal plan for a 200 lb athlete:

• Breakfast: Scrambled eggs with a piece of toast and 1 cup of milk – 30 grams of protein
• Snack: 1 cup greek yogurt with fruit – 23 grams of protein
• Lunch: Turkey sandwich with a slice of cheese and a side of carrot sticks – 35 grams of protein
• Snack: 2 tablespoons peanut butter with an apple – 10 grams of protein
• Dinner: Chicken breast with brown rice and broccoli – 35 grams of protein
• Total protein: 133 grams

Always aim to get protein from whole foods because of the added benefits of vitamins and minerals that come from whole food sources. But if you are trying to cram all this food into a busy schedule, protein bars and shakes can fit into your nutrition plan. Just be label savvy and make sure to buy products without excessive amounts of sugar or saturated fats.

What are your thoughts on protein?

*Special thanks to the resources from RK Team Nutrition, “Sport Nutrition For Coaches” by Leslie Bonci, MPH, RD, CSSD and “Encyclopedia of Sports & Fitness Nutrition” by Liz Applegate, PhD.

Kale Kraze

For me, kale is so 2012.

I’m over it, and it’s not because I spent the last few days of my dietetic internship swimming through mounds of kale. It’s because everyone just became OBSESSED with this dark leafy green.

photo courtesy of Nate Gray: A Culinary (Photo) Journal on flickr

Don’t get me wrong. I still love some kale chips and a nice kale salad doused in dressing but there are so many other dark leafy greens out there that we are missing! As a whole, we follow trends too closely. Kale was an unknown weed to most people a few years ago, and now you can find it on the menu at most restaurants. Our other green leafy friends are feeling left out. All green leafy vegetables can enhance our diet. The powerful antioxidants in greens help to keep our cells healthy, while the fiber keeps our digestive system running smoothly and the potassium regulates our blood pressure. Because of the high fiber and water content, greens have minimal impact on the waistline.

Take arugula for example. With it’s rich peppery taste, arugula becomes a wonderful addition to any meal while providing 10% of the daily value (DV) of vitamin A and 28% DV of vitamin K with only 4 calories per cup. Lets not forget our good friend spinach. Spinach, along with mustard greens, collard greens, and broccoli are excellent sources of nitrates. According to a 2011 article in the Medicine & Science in Sports & Exercise journal, vegetables with high amounts of nitrates can increase nitric oxide availability in the blood when consumed. This is especially useful for athletes because it decreases the oxygen cost of exercise and improves endurance, although timing is key (check out #2 below for more details!)

So here are 4 easy ways for you to add more greens (THAT ARE NOT KALE) into your life:

1. Spice Up Your Pesto Typically, pesto contains basil, olive oil, cheese, and pine nuts as a base. Adding other leafy greens to your pesto such as spinach or arugula can enhance the nutrient content of your meal, as well as create whole new flavors. Try my arugula basil pesto for dinner!

2. Green Machine Like I said before, timing of greens with nitrates is key to reap the benefit from them during your endurance training. The best way is to eat nitrate-rich veggies a couple hours before training. Try my favorite green smoothie recipe. It contains spinach, but also antioxidant packed blueberries and strawberries to fight inflammation. My recommendation is to add ½ plain or flavored greek yogurt for a protein punch.

3. Stir-fries Simply adding dark leafy greens such as spinach, bok choy, broccoli, or shredded cabbage can boost the nutritional value of your stir-fry. But, a 2010 article in the International Journal of Food Science and Technology also found that cooking dark leafy greens, especially stir-frying them with small amounts of oil, increased the bioavailability of beta-carotene, a provitamin A carotenoid.  New research also suggests that carotenoids, found in all greens, can help to make our skin appear more youthful and attractive.

4. Great Toppings One of my favorite pizzas from a restaurant I used to work at is topped with arugula just before serving. This is a creative and easy way to use leafy greens in everyday meals. Try topping your next sandwich, wrap, or even pizza with a hearty helping of fresh greens.

I hope these tips encourage you to branch out of the kale craze. What other creative ways do you use greens?

Living Healthy: Why Six Weeks Flab to Fab isn’t Working

Today’s post is for readers that are new to the idea of living healthily. It is common for people to become frustrated with training programs and diets that do not deliver lasting results. Some people even think that it is their fault that they can’t maintain weight-loss from juice cleanses, or whatever fads are currently popular.  What a lot of popular, “get-fit-fast” programs completely ignore is that health, and in connection fitness, is not something that can be cultivated in six weeks, or even ninety days, with a definitive end point wherein you look down at your newly chiseled abdomen, declare, “I am now fit!”, and then revert back to whatever old habits that contributed to your previously unhealthy state.

The thing about being healthy is that it is not a tangible, seizable, thing— it is a state of being. A state of being, I might add, that is exponentially easier to lose than it is to gain. There is no such thing as “getting in shape” that has any real value, without  staying in shape. The exciting part is that staying in shape is much more fun than getting into shape. Just realize the crucial part: Being healthy is a lifestyle.

This idea that health and fitness should last your whole life shouldn’t be surprising for anyone, especially not for anyone reading this site. But I still think it is important to talk about health as a lifestyle. Once you make the decision to be healthy (because it is a choice, and many people choose not to be), you will soon find that you need to figure out what aspects of your life contributed to you being unhealthy, as well as new habits that you need to develop in order to maintain your new lifestyle.

Because that’s what committing to being healthy is: a way of living that might feel uncomfortable, depriving, hard, and even intimidating at first, but soon becomes the new normal. Focus a minute on that last word: normal. Now I can’t tell you what normal means for you, only you can know. But your new normal needs to be something that you feel like you can keep up for an indefinite period of time (you know, like your whole life). It can mean a lot of things: running, weightlifting, Zumba-ing, eating vegetables, actually flossing, yoga-ing, controlling your portion sizes – you get the idea. You are going to try (hopefully!) a lot of new things as you embark on a healthy lifestyle, and this is great!  You need to figure out what works best for your body, and how lean/strong/fast you want to be. You do not to force yourself to run daily for the rest of your life if that is not something you want to do. The important thing is to remain faithful to being healthy, in whatever form makes you happiest. And keep in mind that your fitness and health goals should always be evolving and changing as you evolve and change. That keeps life interesting! But no matter how varied your regimen becomes, just be mindful that it is about a million times easier to maintain a healthy lifestyle and level of fitness than it is to become  healthy or fit from a point of initial unhealthiness.

If you can understand that maintaining a certain level of health and activity takes some introspection of your old habits and lifestyle, of what led you to this state that you do not necessarily want to stay in, and you are ready to make some real changes to your daily life, then nothing can stop you from becoming and staying a healthier version of you.

So take a moment and think about what you want YOUR new normal to be…. And then go after it….. Every day!

Arugula Basil Pesto

photo courtesy of elana’s pantry on flickr

Here is a fresh twist on an old classic. Arugula is so peppery and rich, with a flavor of mild horseradish, that it provides a wonderful base for pesto. It’s also a perfect way to add more leafy greens into your diet. Tip: the bigger the leaf the more flavor.

Arugula Basil Pesto

• 2 cups arugula
• 1 cup basil
• ¼ cup pine nuts
• ¼ cup Parmesan cheese
• ¼ cup Pecorino cheese
• 2 garlic cloves
• ½ cup olive oil
• Salt and pepper

In a food processor, blend the arugula, basil, pine nuts, both of the cheeses, and garlic until coarsely chopped. While the food processor is still running, slowly start adding in the oil until it is completely incorporated. Season with salt and pepper. Refrigerate for up to one day.

Yield: approximately 2 cups.

Staying Hydrated

photo courtesy of elycefeliz on flickr

It’s starting to finally feel like a Chicago summer out there! I’m sure everyone is really excited to break-in their new running on the lakeshore paths. One thing that you have to be careful of is your hydration status. According to the Sports, Cardiovascular, and Wellness Nutrition (SCAN) Dietetics Practice Group, being well hydrated can help delay fatigue, maintain mental acuity, regulate body temperature especially in the heat, prevent significant weight loss from sweat, and improve recovery.

Monitoring your hydration status throughout the day is really important. You don’t want to start a workout dehydrated because that will affect your performance AND recovery. You can test your hydration status using the skin turgor test. Simply grasp the skin on the back of your hand, pull up and hold for a second before releasing. The skin should quickly snap back to it’s normal position. This means you are hydrated. If the skin slowly falls back into place you are dehydrated. Another method is to monitor your urine color. Aim for a color more like lemonade and not apple juice (yum).

Now that you know your hydration status, here are some quick tips to keep you hydrated throughout the day:

1. Carry a water bottle – gone are the days of boring, flimsy, plastic water bottles. Now you can carry with you a fashionable glass bottle or a fun water tumbler. Make the investment for your health, the environment, and your fashion status.

2. Fruit water – keep a pitcher of water in your refrigerator filled with berries, melons, mint, or other fruit and herbs to naturally flavor and sweeten your water.

3. Eat for hydration – there are plenty of foods, such as fruits and vegetables, that are naturally high in water content. Some examples are watermelon, cucumbers, celery, and soups. Fruits and vegetable also replace the potassium lost through sweat while the soups are an excellent source of sodium. Both potassium and sodium help your body hydrate faster. Try a piece of watermelon with a pinch of salt and a dash of cayenne pepper for a quick and easy snack.

4. Go cuckoo for coconut water – if you want a little more flavor from your water try coconut water. Packed with potassium, coconut water is naturally hydrating but be mindful of how many you drink because 11 oz of plain coconut water still has about 60 calories. Also, watch out for the flavored varieties because those typically contain added sugars. Try mixing plain coconut water with some fruit and sparkling water for a refreshing mid-afternoon pick-me-up.

Here are some tips on how to hydrate during and after exercise:

1. 15 minute rule – during any activity, be sure to take a sip or gulp of water every 15 minutes. This will provide you with just the right amount of hydration without making you feel sluggish.

2. Sports drinks – when participating in a moderate to vigorous activity for more than an hour, SCAN recommends using a sports drinks, which contain 6-8% carbohydrates plus electrolytes. This mixture replaces the nutrients that are lost in sweat, provides energy for your muscles, and increases your body’s absorption of liquids.

3. Add some protein – A 2006 study from the International Journal of Sports Nutrition and Exercise Metabolism showed that a small addition of protein (approximately 2 grams) to a rehydration carbohydrate supplement increased liquid retention by 40% compared to water and by 15% compared to a carbohydrate supplement. Try speeding up your post-rehydration by adding 1 tablespoon of chia seeds, which contain 2 grams of protein, to your sports drink.

What are some tips and tricks you use to stay hydrated?

Never Say Never

I had a breakthrough today during my 5.5 mile run – yes I said 5.5 mile run which is a pretty significant feat for me, because a year ago I would have told you that runners are crazy. What I realized, while my feet pounded against the ground and my breath came out in staggering grunts, is that I like to run.

I LIKE to run.

I. Like. To. Run.

By now, all my friends are probably picking themselves up off the floor because that is a pretty bold statement for me. It just goes to show that you can never say never.

I have been trying to “get into” running since I was 10 years old at my first track practice. Before this, the only time I had put on my running shoes was for the mile run during the dreaded Presidential Physical Fitness Test (cringe). I remember after my first track practice telling my mom I was not going back. And I didn’t.

I dabbled with running throughout the next few years – 1 mile here, 2 miles there. And I really thought runners were crazy. Why would you want to put your body through all of that wear and tear when the first person to run a marathon actually died?

I didn’t get it until last year when I ran my first races. Yes they were merely 5ks, which for the avid runner is literally a walk in the park, and one did have a nice bowl of chocolate waiting for me at the end, but I felt accomplished. I did it. I completed a race and was yearning for more! It only took 12 years of failed attempts but I got there.

The bowl of chocolate and goodies at the Hot Chocolate 5k.

This is the light that I saw as I finished my last half mile of my run today. After working so hard on something that I thought would just never be, I have fallen in love. Now I still think I’m off my rocker for signing up for a half marathon and making my mom follow suit, but everything comes in stages.

So what am I trying to say? Never say never. You don’t know what walls you can tear down with some sweat and determination. Here are some tips to get you to try something new and stick with it:

1. Start TODAY – We are the best at procrastinating. If you don’t make time today, what will make you do it tomorrow?

2. Keep at it – Rome wasn’t built in a day and it took Thomas Edison nearly 2,000 tries to make the light bulb. Research shows it can take anywhere from a couple weeks to a year to form a habit. So don’t get discouraged just yet!

3. One step at a time – Don’t try to add a bunch of healthy habits at once, because you will feel overwhelmed and frustrated. Instead try one or two at a time – switch off days cooking a meal from scratch and working out for an hour a day.

4. Plan ahead – By scheduling workouts or writing reminders in your calendar you hold yourself accountable for the habits you want to create.

5. Track, track, track – This is the only way you will be able to SEE your progress, whether it’s increasing the miles of your runs, losing weight, or eating better.

6. Have fun – Choose what you want to accomplish! Don’t listen to the new fad diet, superfood, exercise, *insert Dr. Oz’s next segment here* of the day. Listen to your body and do what you enjoy.

Everyone has a story, but it’s definitely not an excuse. Get out there and hit the ground running!

Asian Vegetable Salad

Memorial Day is coming up and if you’re looking to spice up your BBQ, we have something for you! This salad is light, refreshing, and colorful – a delicious way to add some veggies. My favorite thing about this salad is that you can’t mess it up. If you want to add a little more of this or that go for it!

Salad:

• 2 cups edamame, shelled & thawed
• 1 cup red cabbage, shredded
• 1 cup broccoli slaw
• 1 medium yellow bell pepper, chopped
• 1 cup carrots, shredded

Dressing:

• 2 tbsp vegetable oil
• ¼ cup rice wine vinegar
• 2 tbsp soy sauce
• 2 tbsp onion, minced
• Lemon juice from half a lemon
• 2 tbsp sesame seeds
• ¼ cup cilantro, chopped

Mix all of the vegetables together in a large bowl. In a separate bowl mix the dressing ingredients and pour on top of the vegetables. Let sit in the refrigerator for 30 minutes. Serve chilled.

Makes 4 servings (1 ½ cups each)

Nutritional Information: Calories 199, Fat 12g, Saturated Fat 1g, Protein 9g, Carbohydrates 16g, Fiber 6g, Sugar 5g, Sodium 542mg, Potassium 16% DV, Vitamin A 117% DV, Vitamin C 172% DV.

*DV is Daily Value

Gurgle. Rinse. Repeat.

photo courtesy of Jeremy Jenum on flickr

No, I am not talking about mouthwash. I am talking about carbohydrate (carb) rinsing, the new refueling method that is making a stir in the athletic world. I had the chance to attend the Sports, Cardiovascular, and Wellness Nutrition Symposium a few weeks ago in Chicago where I heard Dr. James Carter of the Gatorade Sports Science Institute first talk about carb rinsing.

Research has shown that taking in carbohydrates before and during vigorous exercise lasting for about an hour improves physical performance. Cyclers who participated in a study showed that those who drank a carbohydrate supplement were able to ride for an hour longer than those who drank just water. However, taking in large amounts of carbohydrates before and during high intensity exercise may cause some athletes to experience gastrointestinal (GI) distress. Heavy exercise can affect the GI tract causing slower digestion, cramps, and discomfort.

Yikes! Yes, you read that right – when you exercise extended amounts of time your body seeks to conserve energy, in order to compensate for the stress that you are forcing it to operate under. What loses in the war for energy during exercise? You guessed it: digestion. (Remember no swimming until 2 hours after eating?) So if you plan on doing intense, prolonged exercise, which do you think would be easier on your GI tract, thus commanding less energy: a large spaghetti dinner or some fruit? Hopefully, you guessed fruit… but if not, read on! Obviously, stomach cramps (and related issues) are things every athlete wants to avoid when competing or practicing for long periods of time.

This is where carb rinsing comes in.

In Dr. Carter’s study, the athletes were given a small amount of a carbohydrate solution or water to rinse their mouth with for 5 seconds and then spit out. This was done every 7 to 8 minutes as the athletes were completing a one hour cycle time trial. Dr. Carter and his team found that when athletes rinsed with the carbohydrate solution, their power output was maintained better and they had better overall performance compared to rinsing with water. In a world where competing comes down to mere seconds, this can mean the difference between winning the race or burning out before you even reach the finish line.

So, how does it work? Carb rinsing may work by activating sensors in our mouth. Swishing around a carbohydrate solution, such as a sports drink, triggers these sensors which activate a response in the brain. This can lead to an increase in motivation to work harder and therefore increase your performance. The kicker is that sugars – not artificial sweeteners – activate these regions of the brain related to exercise. Although more research is needed to understand the full effects of carb rinsing, 9 out of the 12 studies on the technique have shown that athletes can benefit from sipping, swishing, and spitting.

What does this mean for you? Carb rinsing may provide the boost you need to perform better during endurance activities, such as running and cycling, lasting around an hour, without causing GI distress. If you want to try out the rinsing technique, bring a small amount of a sports drink, such as Gatorade or Powerade, on your next running or biking adventure. About every 7-8 minutes, take a small sip and swish for a few seconds before spitting it out (just make sure not to spit on a fellow runner or biker – we don’t want to start any fights on the trail!). You also don’t have to spit. Instead swish it around for a few seconds before gulping it down to hit all of your mouth and body’s carbohydrate receptors. We have receptors in our mouths AND our GI tract! This can also provide you with a little bit more hydration, and maybe even a bit of an edge over your training buddy. (Unless you tell them about this blog and they read up on carb rising for themselves, which we would greatly appreciate…)

So, get out there and start some endurance training without worrying about needing to make a port-a-potty pit stop! Even if you are not training to such intensities so as to benefit from carb rinsing, hopefully you have enjoyed reading about this new research, as well as learning about energy consumption during exercise.

Until next time!