So, as I continue my training for my 3rd Boston Marathon I have tried to pull out what works for me and hopefully it will help you too. We all know that eating well, hydrating, sleep etc are important. But let me analyze things a little further.
Sugar: I'm on my 3rd year of no refined sugar. I'll never look back. Sugar is inflammation. Runners typically avoid that at all costs. Easy. Done. Next!
Protein: Quest Bars and Quest Bars. 20g of protein. 180 calories. No sugar. I eat 3 a day minimum. Or whatever it takes to keep my daily protein at 80-100 grams. Lots of chicken, beans, almonds...Protein repairs your muscles. When you destroy them like I do it's almost a guilt trip if I don't feed them. I think of my muscles as a 3rd person helping me do what I love. Good job guys!
Carbohydrates: Yes please. Pasta, sweet potatoes, rice..repeat....
Water: Hate it! I've been adding Herbal Life Mango flavored Aloe to my water. It's really good and makes hydration bearable. Otherwise I could exist on espresso.
Nutrition on the Run:
Last year was about the gels. This year I've bonked twice upon taking a cafinated gel. I got dizzy and had a bad reaction. So my super talented friend Diluca told me to try Generation UCAN. I did and haven't hit the wall yet! I mix one drink 30 minutes before I run long or any run that I think is worth $3.50 for the single serve packet. lol. It is sustained energy. Even keel. And can I say yummy? I like the raspberry one.
Sport Legs have always been in my bag. They keep the burn away. I take 2 before every run with effort.
I don't hydrate while running. Carrying a water bottle wears me out. And I seem to do ok without. This only applies to winter running.
Sleep: For weeks 1-4 of my build up I didn't need naps. For weeks 5-8 I needed 2 1-hour naps a week. Now, if I don't get a daily 30-60 minute nap I will cut you! Napping in the car while waiting for my child to finish their 75th extracurricular activity is okay! I have tints.
I'm trying to think of what else. It's very important to get a good 20 grams of protein in immediately post run. I don't care if it's 8 miles. Eat a Quest Bar. I say this emphatically because I'm turning out big weeks and every run has the potential to nick at me. I need to protect myself from injury.
|Keeping the niggles away|
I guess it's not rocket science. But I can guarantee that if I ate doughnuts and drank Pepsi I would not feel the same and most likely I would be nursing some injury. #not20anymore
I hope this helps. These products work for me. My next blog will be on the people that are getting me to the start HEALTHY! Again, I don't just wing it for 100+ miles a week. I'm giving gray hairs to someone. haha.
Continued happy running guys!