Nutrition (20)Ask the Practitioner: Chef John Barone's Tips for Healthy Eating in a Busy LifeWritten by Dena Evans September 04, 2012
Chef John Barone is a Michelin-trained private chef who is also in the midst of preparing for his second ING New York City Marathon in November. With career stops at revered restaurants including the French Laundry in Yountville, CA, as well as Jean Georges and Per Se in New York City, Barone's cooking philsophy stems from his love of fresh and locally sourced ingredients and interest in healthy food for active lifestyles. As he ramps up the mileage himself, here are a few of his tips for the rest of us trying to combine training and booked calendar with eating well.
rc: What are some prep tips for runners who are training hard and on the go? JB: Revamp leftovers! Instead of looking down upon leftovers, turn them into new creative dishes. Grilled chicken from the night before can certainly be sliced and put into a wrap with fresh vegetables. Plan Ahead. After working a long day and then training, the last thing someone feels like doing is going home to sweat in the kitchen. In the morning before work, get some of your prep out of the way, e.g. chopping and marinating. This may save 10-15 minutes before dinner is served, but it adds up!
On an off day from work, plan a day with time for cooking. Prepare a few meals to last you 2-3 days. This way all you have to do is reheat! rc: Fall is here. What are some ideas for tasty seasonal dishes to prepare? JB: When I think of fall, I think of apples! There are so many things you can do with them for a quick healthy snack. Cut the apple and drizzle on some melted dark chocolate. if you feel ambitious enough, sprinkle with chopped walnuts and maybe a dollop of whip cream! YUM! Soups are a great fix in the fall. There is nothing better to comfort you after that run on a cool fall day! Pumpkin or squash soup is fantastic, Cut either into small chunks then cover with chicken stock or water (to stay vegetarian) Cook until soft, then puree in blender. Season with salt, pepper, touch of cinnamon (and I always like to serve with a little creme fraiche)! rc: What are the foods to avoid when eating out or night before a race?
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You already know how to hydrate and how to run. But do you know how to put the two together? It has been proven that proper hydration can drastically improve race results but many runners have trouble drinking water and sports drink while on the move. The constant motion jostles your stomach which is already void of necessary blood resources which are attentive to your leg muscles. This is one of the many reasons that the art of hydration is essential. We use the word ‘art’ as opposed to ‘science’ because there is a limited amount of calories and fluids that can be utilized intra-run (unlike cycling, walking and other activities). Because of this we recommend experimentation to determine the most effective personal hydration routine (ie. Much like runcoach training the below is not a one-size-fits-all assignment. Experiment and find the routine that works best for you). Here are some tips to get started:
For runs longer than 75 minutes or runs in the heat, you will need more than just water. We recommend sports drinks containing sugar and salt in appropriate quantities. Here are some tips to pick the right drink for you:
Start refining your personal art of hydration at least 10 weeks prior to race day and practice before, during and after most runs. Here are some tips for refueling on the run without carrying a water bottle:
The exact amount you need to drink can be tricky and will vary from person to person. Here’s a science project to help you learn about your hydration needs:
Example: if you weighed 160 before a 90 minute workout and then weigh 157, you have lost 3 pounds and require 48 ounces of liquid. Your schedule for a similar event would be 8 ounces every 15 minutes to maintain your weight. Note: This is just an example. Please try this yourself and keep in mind that the amount you need will vary depending on the temperature, humidity and other personal physiological factors. Proper hydration can improve your race results from 5K to the Marathon. Invest some time into the development of your art of hydration.
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Clyde Wilson was a naval service member who enjoyed weight training and working out, when his doctor on the USS Carl Vinson informed him he was on the verge of needing medication for high blood pressure and cholesterol. After making a transformative change in his nutritional habits, he went on to study chemistry and cell biology at Stanford and now teaches there and the University of California San Francisco Medical School. In addition, he runs The Center for Human Nutrition and Exercise Science in Palo Alto, California.
The best thing a runner can do to avoid the day-long bonky feeling is to eat 100-200 Cal of carbohydrate, mainly in the form of glucose, every 2-3 hours. You could start with a recovery drink (first ingredient should be maltodextrin) right after training, and then granola, bread, yams, or similar foods an hour later and every 2-3 hours after that. 3. What, if anything, can runners do during the run to help avoid these post-run problems as well? During running, consume 50-250 calories glucose per hour (depending on training intensity, how much lean mass you have, and how well you are hydrating).
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Not much frustrates a runner more than putting in a ton of work in training only to find oneself unable to produce the desired result. Many of us fear this scenario in connection to a potential injury, but another crucial area in which we may fail to give ourselves the best shot is with our diet and nutritional habits.
There are many factors involved in formulating a solid diet and nutrition plan that will power you to your next running goal. In previous columns, we have touched on the importance of hydration and race weekend fueling. This month, we wanted to touch on the topic of the role an iron-rich diet can play in helping you succeed in training and on the big day.
Simply put, iron helps carry oxygen to our muscles via the bloodstream. It is the binding agent that allows the oxygen molecules to go for a ride from our lungs to our arms and legs, our brain, and our immune system. All that belly breathing we talked about in last month’s column would go for naught if we didn’t have iron to help make the connection between those deep breaths and the cells that need the air to keep you on pace.
A normal day for anyone will include iron loss through bodily fluids (with more for women during menstruation), and the demands avid endurance athletes put on their bodies can hasten these losses. If you have ever felt repeatedly tired over a length of time, without other explanation and on runs that previously were no problem, or if your hands and eyelids have been noticeably more pale than usual, you might want to consider consulting your physician about the possibility of checking your iron levels with a quick blood test.
However, to give yourself a good chance of avoiding that iron deficient state, or Anemia, in the first place, we encourage you to incorporate foods into your diet that will help you add iron on a regular basis. Lean red meat, salmon, tuna, leafy green vegetables such as spinach and kale, along with lentils, beans, and nuts, are great sources of iron. Iron is absorbed very effectively when consumed concurrently with foods rich in vitamin C, so bring on the berries and orange juice. Calcium makes it tougher for you to absorb iron, so save that glass of milk or slice of cheese for a different time of day if you are actively trying to consume a food for its iron content. Likewise for coffee and tea, both of which also hinder the absorption process. We encourage you to consult your physician on any drastic individual dietary choice you make, but the Food and Drug Administration’s Daily Value recommended for dietary iron consumption is 18mg.
Some runners enjoy the calorie-burning benefit running provides, allowing them the dietary flexibility of a higher metabolism. Others incorporate running into an overall weight loss effort that includes a systematic effort to eat less. Either way, if you are in it for the “long run” or maybe even several “long runs” it is important to include iron rich foods to make sure you are able to take advantage of all your hard work.
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Q: After some of my long runs I completely crash for the rest of the day, and I can't afford to be down for the count - I have stuff to get done! What can I do?
A: Make sure you are leaving for your runs with a full tank - hydrated, and with 100-200 calories at least in the hour or two before you start. Plan for and consume 4-8 oz of electrolyte replacement beverage every 2-3 miles (25-30 mins.) for long runs beyond an hour. And, most importantly, replenish with carbohydrates as soon as possible after your run = 15-30 minutes max. A banana, apple, orange, peanut butter sandwich, or energy bar with primarily carbs and some protein included are great choices to save in your car or keep ready at home for your return. We know that in a depleted state your body will grab carbohydrates and convert them to working glycogen quickly. So the post-run quick meal (100-200 kcal) within 30 minutes is key. Miss this window and you'll be playing catch up the rest of the day!
A: You should eat familiar foods at a normal dining hour. The day before a race, incorporate plenty of carbs, but do not stuff yourself with two pounds of pasta. Eat a moderate amount of a well balanced meal (pasta, chicken breast or bolognese sauce, salad, roll is one example) at dinner, and sip both water and sports drink throughout the day. Steer clear of alcohol. One mistake a lot of people at destination races make is to set out from the hotel for dinner at 7, head to a casual dining restaurant which is busy on weekends, wait 45 minutes or an hour for a table, and all of a sudden, start dinner at 9pm when the alarm clock is set for 5am. Plan ahead and give your body time to assimilate the food and get ready to sleep! You and the line of people behind you at the porta-potties will be grateful.
A: First of all, we recommend taking a drink to the start line and consuming 4-8 oz right before the gun goes off. This is your first water stop. Plan to consume 6-8 ounces of fluid every 2-3 miles or 25-30 minutes. For bigger races with aid stations every mile or two, one good rule of thumb is to just take fluid every time (so you don't have to think about it). A good strategy is to alternate sports drink and water. Pinch the top between your thumb and fingers, and you can nurse it for a few more yards. Most importantly, do not wait to consume fluids until you are "thirsty". At that point, you are already playing catch-up. Drink early, and when in doubt, choose the electrolyte replacement drink over water - then you'll get both the minerals and the H2O necessary for hydration.
A: Practice! Your initial long runs serve as trial and error nutrition workouts. Once you find your comfort zone with a particular drink, gel or bar include consumption in your longer and more rigorous workouts. Nutrition-wise, nothing you do on race day should be brand new territory. We recommend consuming a gel packet (always with fluid) or similar amount of carbs through another source such as a banana every 45-60 minutes during a marathon or half marathon, which means you should also be doing this on your Big Kahuna long runs. Keep in mind if you are following the earlier recommendation of energy drinks every 25-30 minutes you may not need the additional gel/bar/banana replacement. Many utilize a combination of drinks, gels and food to provide quick available carbs within the race. Everyone's body is different - make your refueling plan during workouts as deliberate as the other parts of your race preparation and you'll have one less unknown to worry about!
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Call me old school. Or maybe, I’ve been reading too much Michael Pollan. But I have had a hard time getting used to the “food-like” products marketed toward distance runners, marathoners in particular. Whatever happened to old-fashioned energy consumption? That is, what’s wrong with food and drink? Am I the only one who feels this way?
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