Last week, I introduced metabolism and described how body weight and resting metabolic rate (RMR) are connected. I also mentioned that there are three components to metabolism: resting metabolic rate, the thermic effect of food,...
Metabolism. It’s a word we hear a lot when discussing weight loss (or weight gain). We usually use it as an excuse for why we can eat whatever we want when we are younger, and more often as an excuse for why we get bigger or...
A healthy diet is important for a distance runner, and you probably already know the basics. Fruits, vegetables, and good sources of carbs and protein make up the core of what an athlete should be eating. But this week, we’ll...
Recently there has been renewed interest in a dietary strategy that actually limits the athlete’s access to carbohydrate during training in order to enhance the body’s adaptations to training and fuel utilization. The “train...
While it’s not quite feeling like spring yet in most of the country, one concern that will surely be on many runners’ minds once it does is hydration. Over the winter, it’s easy to get lulled into drinking minimal...
Periodization is a long-term, progressive approach to training designed to improve athletic performance by systematically varying training throughout the year. The ultimate goal of training periodization is to achieve peak performance...
Most runners recognize the value that low-fat dairy products can bring to the sports nutrition diet. For instance, some dairy products are good sources of protein and carbohydrate; they are rich in calcium and vitamin D, and they...
The gluten-free diet has taken off in recent years and instead of being viewed as nutrition therapy for a handful of medical conditions, it may inadvertently be the new “fad diet.” I don’t want to use that term in a negative...
Studying the diets of elite runners can not only be a fun comparison to your own nutritional intake, it can also be a great way to better appreciate and confirm many of the scientifically proven nutritional concepts experts believe...
How do you know if your nutritional intake is primed for optimal performance? While many runners eat a healthy diet in general, it’s still possible to have low or inadequate levels of important nutrients, vitamins, and...
Last week we talked about sports drinks, their role in performance, and suggested guidelines for intake. Despite what I know about sports drinks and hydration, I rarely drink during training or racing. If time and location permits,...
Since Gatorade was first introduced in 1965 by a University of Florida medical team, researchers have sought to understand a sports drink’s effects on athletic performance. Gatorade, and the later developed competing sports...
Not surprisingly, the main focus for runners who are training for a marathon is on the long runs and workouts. Runners understand that the success or failure of a marathon race will predominantly be determined by how well they’ve...
The Female Athlete Triad was originally defined as the interrelationship between disordered eating, amenorrhea and osteoporosis in active women. In 2007, the American College of Sports Medicine broadened the criteria — it...
When I was training competitively, one of the most common questions people would ask was “what do you eat?” At the time, it seemed like an odd question, since I didn’t put a lot of thought into my exact diet. However, as...
In today’s world, where just about every hand soap and cleaning product you buy says “anti-bacterial,” where we are taught to store and cook food to eliminate bacteria, and where antibiotics are a frequently prescribed...
Many people take up running in an effort to kick-start or promote weight loss. For those already involved in the sport, weight loss/reduction in body fat or even just a different way of eating will help them perform better. In...
There are many foods that are staples in a runner’s diet. Most of them are also the foundation of a well-rounded, healthy nutritional plan: Whole grains, fresh fruits and vegetables, and low-fat milk and dairy products. However,...
The dietary supplement industry is a thriving multi-billion-dollar business that is growing each year. In 2011, consumer sales were $30 billion, up by 8 percent from the prior year. More than half of U.S. adults take a dietary...
Alcohol is widely consumed by a large part of the world’s population, and the literature on the topic shows that alcohol is also consumed by a significant number of athletes ranging across all sports. In endurance sports, alcohol...
Asthma and exercise-induced bronchoconstriction (EIB) can be really frustrating for runners to deal with. Those with asthma often avoid exercise altogether out of fear of an asthma attack while athletes who have never had asthma...
An ergogenic aid is any substance that that claims to improve one’s work output or capacity to exercise. Many ergogenic aids come in the form of dietary supplements with claims that vary from fat burning and losing weight, to...
The Holiday Season is synonymous with a month-long period of large feasts, rich foods, and festive treats and drinks lurking around every corner. It is also a time of traveling, socializing, and hibernating away from the cold...
Multiple research studies have been highlighted recently touting the power of chocolate milk and its role in recovery. The claims are that chocolate milk (or any flavored milk) contains the perfect ratio of carbohydrate to protein...
Vitamin D is an important component of a runner’s diet and recent research on the vitamin has concluded that it may be more significant for overall health than initially realized. According to a March 2009 study in the Archives...
Fiber has gotten a lot of attention in the supermarkets over the last 5 to 10 years. First there were high-fiber breakfast cereals, then there were fiber bars, and now I’ve noticed that there is even fiber being added to sugar...
Almost every runner has experienced a muscle cramp at one time or another, especially during the marathon or on hot summer days. I’ve heard countless stories from friends, family, and clients about cramping up in the last few...
If you’re an avid reader of this blog, than you know that carbohydrates are good for runners. They are the most accessible form of both immediate and long lasting fuel for endurance exercise and therefore should make up...
Body weight and composition are common concerns among runners at all levels. Some runners are new to the sport and incorporate running as a healthy way to promote weight loss. Some runners have been in the sport for a while and...
During extensive marathon training you will build strength, endurance, and confidence in your ability to take on the marathon. At the same time, marathon training can break you down. It will break down your muscle fibers, deplete...
Whether you are an elite runner or a first time marathoner, training for the 26.2 mile distance requires months of training and countless hours and miles recorded out on the roads. It only makes sense that this kind of demanding...
What you eat after a hard workout affects your recovery and your ability to be ready for your next workout. Recovery (both physical and nutritional) is a critical part of an athlete’s training but nutritional needs for recovery...
Should what you eat after a run change on an easy day versus a workout day? How about after a speed workout versus a tempo run? It’s a very common question and a critical component to optimal recovery. While I will write...
Some runners can’t walk out of the door for a morning run without having something to settle their stomachs. Others cannot have a bit of food in their stomach without causing stomach distress. The overarching theme of sports...
Carbohydrate loading, also referred to as “carbo-loading”, is a familiar term among athletes of all abilities levels and sports. To most runners it is often used to describe a large pasta dinner the night before a race or...
Last week I exposed four foods that can be removed from a runner’s diet to help reduce the risk of getting a stress fracture, which could put a runner on the sideline for weeks. Those foods were phosphoric acid, sodium, wheat...
Stress fractures are common, frequent, and a highly feared injury among long distance runners. A sports clinic in Finland evaluated 100 cases involving stress fractures caused by physical exercise. Of those 100 stress fractures,...
How many times have you found yourself reading the ingredients label of different energy gels trying to determine which might be the best energy gel, only to get mixed up and frustrated, and not able to decide which gel might...
Running has been link to a variety of health benefits; a regular running schedule can lower blood pressure, raise good cholesterol, boost immunity, and prevent many major diseases. A study done by Stanford University involved...
Summertime often treats runners to fun weekend races in neighboring cities and states, short getaways to the beach or pool, and family vacations. However, whether you are traveling by car or plane, don’t let all your hard work...
As we are nearing the end of June, many runners are starting to build up higher mileage as they prepare for marathon and half marathon races in the fall. With this natural increase in both mileage and long runs comes good and...
Most runners have repeatedly heard that advice that the must drink fluids as the summer months approach or when heat waves strike. Well duh, who doesn’t drink when it’s hot? Instead of boring you with yet another “news flash”...
Did you know that your relationship with food could be having an impact on your training, family, friends, community, work and even your future health? Food is a huge part of your life, whether you recognize it or not. Your attitude...
Chia seeds are one of the newest movements in the heath food market. You can find them in everything from energy bars and beverages to crackers and soups. Many of the health conscious, endurance nutrition companies such as, Vega...
As a runner, getting hurt sucks. Whether you have just recently gotten hurt or you have been babying a nagging injury for a while now, it can be disheartening and frustrating when you can’t train as hard or as long as you wish. Depending...
Thanks to the advertising dollars allocated by some of the big name nutritional companies, you may already be aware that the nutrients you consume after a hard workout or a race play a dynamic part in your recovery. But, did you...
Now that you know you need to watch your sugar intake after reading The Truth about Sugar for Runners, your next question may be, is there a healthy alternative to sugar? We have all seen the yellow, blue and pink packets sitting...
After miles upon miles and hours upon hours, you have finally reached the tapering phase of your marathon training program. For some runners, this phase comes with relief; they find themselves with a little more time on their...
Losing or maintaining weight is usually a goal that ranks pretty high on a runner’s priority list. Whether it be for optimal performance, general health, or even the reason they started running in the first place, weight is...
On average, Americans consume more than 22 teaspoons of sugar each day for breakfast. That is 355 calories from sugar and more than double the amount of sugar a person should have in an entire day. Today, on average, every man,...
A couple of weeks ago I wrote an article on various gluten-free grains to help prevent you from getting stuck in the rut of eating only corn and rice. This week I want to share with you some great, gluten-free, pre- and post-run...
If you’re a fairly serious runner, you’re bound to go through periods in your training cycle that you over do it. Even elite runners – who have coaches literally monitoring almost every step they take – fall into...
Can you lose weight without sacrificing performance? The answer to this question of weight loss and performance comes with good and bad news. The good news: YES, you can lose weight without forfeiting your PR! The bad news: It...
Meat has been a staple in the American diet since our country was founded. Unfortunately, the meat we are eating today is not the same quality as it was even a generation ago. Today, eating too much of the “wrong” meat can...
For most areas around the country, spring is in full swing. With spring, comes warmer, windier, and longer training runs, making proper hydration critical to both performance and safety. With the uptick in temperatures, hydration...
The fabled Boston Marathon has many unique features, twists, and turns that make it one of the most spectacular and special marathons in the world. From the famous start in the inconspicuous town of Hopkinton to the fabled hills...
Carbohydrates are an essential part of an endurance runner’s diet, but not all carbohydrates are created equal. Sure, technically speaking, 1 gram of carbohydrates will always equal 4 calories. But as a runner who constantly...
If you have decided to go gluten free, or you’re contemplating it because you believe you may have a gluten sensitivity, you’ve undoubtedly discovered that training on a gluten-free diet is difficult. Carbohydrates are a dynamic...
As I mentioned in my previous article on protein, the key to recovering quickly and staying healthy as a runner is matching your protein intake to the mileage you are running. Consuming sufficient protein will help in repairing...
I think it’s important for coaches and athletes to expand their base of knowledge by studying sports outside their primary focus. While I believe that a majority of a runner’s training needs to be running-specific...
You are putting in the miles, you are making the effort with your diet and you still aren’t losing weight? Are you getting stuck in the following hidden “healthy habit” calorie traps? Hidden Trap #1: Low-Fat Foods In 1984,...
My articles the last few weeks might have been a bit disappointing if you are looking for a quick and easy way to boost your performance. We saw that abdominal exercises aren’t all they’re cracked up to be (though hip strength...
The topic of protein tends to bring up many questions among runners. Questions like: How much protein do I need when I am training? Will protein make me bulk up and put on weight? Does chocolate milk count as a protein recovery...
Running well as a vegetarian can be difficult. You have the same nutritional demands as the average runner, but because of your limited food choices, you need to invest much more of your time researching and planning the optimal...
Many runners struggle to find the optimal meal the night before a long run, and there is no wonder why. Not only do you need to fuel yourself properly for the grueling miles to come, but you also have to consider getting in the...
Let’s face it, we can all run short of time to pack a healthy breakfast, lunch, or a pre-run snack. When the hunger bug hits and we need something quick, ideally, real, whole foods are the healthiest option. But, who lives in...
It wasn’t long ago that runners relied solely on water, sports drinks, and maybe some flat cola as their primary carbohydrate supplement during marathons and half marathons. Luckily, our understanding of sports nutrition...
Even the swiftest of runners can easily be beaten without their daily cup of coffee or caffeine fix. Some runners rely on caffeine to get them up and out the door while others find caffeine to be the only stimulant protecting...
While training for optimal performance on race day is the main focus for our coaches here at RunnersConnect, many of the athletes we coach set secondary goals to lose weight and generally desire to be healthier overall. Certainly,...
Running coaches and exercise physiologist have long debated the potential benefits and possible disadvantages to performing long runs during marathon training on an empty stomach or fully fueled. Unfortunately, scientific literature...
// // // ]]> Outside of training deficiencies, low iron levels in runners is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% percent of joggers and competitive...
What should I eat before I run? It’s an age-old question faced by many runners both new to the sport and those who have been training seriously and are looking to fine tune their training diet. While you won’t find...
Staying hydrated while exercising in the heat has been a hot (pun intended) topic as the recent summer heat wave stifles runners across the US. Sometimes, a great source provides interesting new research or highlights new developments...
Many runners want to lose weight while running. For some, it’s a primary objective, while it’s a great secondary benefit for others. Regardless, it’s important that you approach weight loss while running carefully...
RunnersWorld.com just posted an in-depth interview with current Olympic Marathon hopeful Fasil Bizuneh. You can read the full interview here. The interviewer asked Fasil two important questions that provide insight from an elite...
This post marks the end of my series on how to develop a comprehensive marathon nutrition plan. The first article discussed the importance of teaching your body to burn fuel more efficiently in marathon training. The second article...
The most common question I get from both beginner and veteran marathoners alike is: “What should I eat during the week and the morning of the Marathon race?” It’s a great question and a very important part of success on...
Practice makes perfect. Any baseball, basketball, or football player will tell you it’s been a mantra repeated to them throughout their years of competitive play. Unfortunately, runners often forget this time-honored rule when...
This post is the start of a series on training for the marathon. This particular article is going to discuss the scientific background behind energy (fuel) and the marathon. The second article in the series will cover developing...
With the recent heat wave that has engulfed the eastern seaboard, I thought it would be a good idea to bring up the sports drink/electrolyte issue. Now, most people have heard the phrase “you must drink fluids” repeated...
Perhaps the most important and often overlooked aspect of training, both for the elite athlete and the occasional exerciser, involves the recovery process and the refueling of the body. Every time you exercise your body breaks...
