Any experienced marathoner will tell you that pre-race nutrition is one of the most important aspects of running a successful race. For me personally, it wasn't until my third marathon that I felt completely satisfied with the amount of fuel in the tank.
For those of you still tinkering with your plan, you may be interested in what scientist Ben Rapoport calls the formula for perfect marathon nutrition. Rapoport, a long-time runner and engineer, studied runners and their nutritional needs and created the formula that can be used to calculate the number of calories needed to run a given distance at a given pace without bonking.
To find out how many carbohydrates you need before the event, go to endurancecalculator.com and plug in your weight, age, resting heart rate, and target finishing time!
** I would strongly suggest testing this formula during longer training runs prior to giving it a go on race day.
Via: Outside Magazine
Sunday, January 15, 2012
Tuesday, January 3, 2012
4 Foods That Keep You Full!
Ever walk away from a large meal only to be starving an hour later? Of course, we all have. To avoid hunger pains and stay satisfied longer, remember this magic trio: protein, healthy fats and fiber!
Here are some of my favorite stomach filler-uppers!
- Eggs: For just 70 calories, an egg delivers more than 6 grams of protein. Recent studies suggest that people who ate eggs for breakfast lost more weight than those who had bagels with the same number of calories, possible because all that protein kept their hunger in check!
- Avocados: Their healthy monounsaturated fats help slow the rate at which your stomach empties. They're also loaded with folate, potassium and vitamin E.
- Nuts: Nuts have just the right amount of protein, fat and fiber. Stick to an ounce or less to avoid calorie overload and you have yourself a wonderful snack! Some of my favorites are almonds, pistachios and walnuts.
- Low-Fat Greek Yogurt: Approximately 17 grams of protein in a 6-ounce container means major hunger control!
Enjoy these foods as a snack or as part of one of your favorite meals. Then, remember to pay attention to your hunger and energy levels after!
Here are some of my favorite stomach filler-uppers!
- Eggs: For just 70 calories, an egg delivers more than 6 grams of protein. Recent studies suggest that people who ate eggs for breakfast lost more weight than those who had bagels with the same number of calories, possible because all that protein kept their hunger in check!
- Avocados: Their healthy monounsaturated fats help slow the rate at which your stomach empties. They're also loaded with folate, potassium and vitamin E.
- Nuts: Nuts have just the right amount of protein, fat and fiber. Stick to an ounce or less to avoid calorie overload and you have yourself a wonderful snack! Some of my favorites are almonds, pistachios and walnuts.
- Low-Fat Greek Yogurt: Approximately 17 grams of protein in a 6-ounce container means major hunger control!
Enjoy these foods as a snack or as part of one of your favorite meals. Then, remember to pay attention to your hunger and energy levels after!
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