exercise

After more than 4,000 rosy-cheeked, fit runners crossed the NYC marathon’s finish line on Sunday, it’s no surprise that New Year’s resolutions may come a little earlier this year.If you want to rev up a stale workout routine, lace up.

But, if major weight loss is your prime motivator, training to run a grueling 26.2 miles race may not get you there.

Depending on your activity, current weight, and energy output, you may need to increase your intake, or maintain the status quo, to fuel your muscles. For athletes looking to trim a few pounds, a 10-20 percent cut back on total usual intake (with fat no less than 15 percent), is doable, but any more than that can be dangerous.

First off, you should get an idea of how many calories you actually burn while you run. Though we’re all for cardiovascular activity to promote a healthy heart, body and mind, it may not give you as much of an energy deficit as you think.

FAT

Fat is needed for its essential fatty acids, fat soluble vitamin (A, D, E, K) absorption and energy stores. Fat should comprise 20 to 35 percent of your total caloric intake and come from primarily unsaturated fat sources. If you skimp too much on meals or snacks in the hope of burning more calories, your muscles will draw fuel from your lean body tissue and fat stores leading to compromised body functions (endocrine, immune and musculoskeletal) and the sensation of “hitting the wall” (as fat is called upon for energy to replace lost glycogen), slowing you down or bringing you to a stop.

CARBS

Carbs are your main energy source. Whatever your past relationship with carbohydrates, in training, they should make up 50 to 65 percent of total energy intake, if you’re going to hit the pavement hard. It’s at the higher end of the Food Guide Pyramid, but it doesn’t allow for many low quality calorically-dense passes. Spreading them over the course of three meals (and two snacks) that are balanced with some protein and a little fat is the way to plate it.

Depending on your needs, carby snacks can range from 100 to 300 calories and should be low in fat and dairy and may include some fiber, when training.  Good choices include trail mix, fruit, a handful of pretzels, PB&J on graham crackers, a glass of low fat chocolate milk or a sports drink.

Some meal suggestions:

If you’re an early morning runner: Sandwich one whole egg and one or two egg whites on a whole wheat English muffin and add some berries on the side.

For lunch time gym-goers: Have a whole wheat wrap with turkey or tuna fish and 1/4 of an avocado and salad.

Late night sweaters: Go for a baked chicken breast, a sweet potato and a bowl of reduced sodium vegetable soup.

PROTEIN

Protein does a good job of building strength and repairing sore muscles, but overdoing it won’t make the ache go away any faster, in fact, it’ll just lead to dehydration. The current Recommended Daily Allowance for protein is 0.8g per kilogram of body weight. (Take your weight in pounds and divide by 2.2 to get your weight in kilograms.) But, if you’re going to be clocking serious miles, aim for an increase of 1.2 to 1.4 g per kilogram of body weight per day.

FLUIDS

It is important to monitor fluid intake throughout the day to balance fluid (sweat) losses and prevent dehydration especially when training. Drink before, during and after exercise–about 16 to 20 oz. an hour. Though sports drinks offer electrolytes and ward off dehydration, when it comes to weight control, they may do more damage than good.  If you are concerned about your weight, stick mostly with water.

{ 0 comments }