ask the nutritionist: marathon nutrition II

I’m so glad you all enjoyed the last Marathon Nutrition post on Hydrating! It was great to hear from all the runners out there! :) This week it’s all about how and what to eat prior to your marathon (or other long, intense race).

Eating for a marathon can be hard to balance at times but with a few simple tips, you can be fueling for your running best!

(source)

Week Before Marathon:

  • Time to start increasing carbohydrates a bit – you want carbohydrates to make up about 60-70%
  • If you have been trying to lose weight throughout your training – and not replacing all of the calories that you are burning off –  this is the time to increase calories a bit to ensure you are getting enough energy

Day Before Marathon and Day Of:

  • Continue to increase carbohydrates to about 60-70%
  • Decrease gassy foods
  • Eliminate anything that might cause an upset stomach (like dairy, greasy foods, etc.)
  • Eliminate alcohol
  • Eat meals you’ve eaten before throughout training! This is not the time to try something new!
  • Increase fluids so you go into the race hydrated
  • Breakfast should be about 200 grams of carbohydrates

During Marathon:

  • Eat high glucose food like gels, gatorade, etc. so that your body can use the fuel right away
  • Again, SO IMPORTANT to train with whatever you are going to use that dayso you know how your body handles it

After Marathon:

  • Important to have a meal/meals that include protein and carbohydrate after race
  • Continue to hydrate with water! (I think a lot of marathoners enjoy a drink after a race, anyone?)
  • I don’t know about you, but I would definitely treat myself for running that far! :)

Runners – what would you add?

Up Next:

  • Sample Meal Plan

build it better: yogurt & granola

Spring is finally here, although it is currently snowing in Minnesota. I’m ignoring it and moving on with Spring. :)

I’ve been ready for warm weather meals like yogurt & granola, cereal and smoothies for the last few months (or maybe I’ve just been longing for warm sun) but they often leave me hungry by 10am. Luckily there are a couple of ways to make these breakfasts last the entire morning:

  • Yogurt: Use Greek yogurt or Skyrr as it has a lot more protein than regular yogurt (and it is worth the extra $)
  • Cereal or Granola: Should be whole grain, high fiber and extra points for protein and good fats (Uncle Sam Cereal or Kashi Go Lean are great ones)
  • Good Fats: Will add staying power to your meal – chopped nuts or nut butter are great, easy additions
  • Fresh Fruit: For flavor, sweetness, something fresh and some natural beauty ;)

Your typical yogurt and granola is probably full of added sugars and lacking in protein, fiber and good fats. Make a few of the changes I’ve suggested and you’re starting your day in a great way.

Nutrition Stats: 428 calories, 13 g fat, 30 g protein, 17 g fiber (Using 1 cup 2% Fage Greek Yogurt, 3/4 cup Uncle Sams Cereal, 1/4 oz almonds (about 6), 3/4 cup raspberries)


What do you add to breakfast so that it stays with you until lunch?

layered hummus dip

Hummus is great on it’s own, but when it’s topped with feta, roasted red peppers, artichokes and kalamata olives it is downright delicious. (It would also be a good way to serve hummus with a non-believer crowd. ;) )

I’ve wanted to make a dip like this for quite some time so I jumped at the chance to bring an appetizer to the first cookout of the year. (True Minnesota story: it has snowed since that first cookout and may snow again tonight!) It is essentially Greece’s version of taco dip and is wonderfulwith pita chips and cucumber slices.

Lucky enough to have some leftovers? It made a great lunch stuffed in a pita with a tomato and cucumber salad.

Layered Hummus Dip - 8 appetizer servings – inspiration from Whole Foods Market

  • 1 batch of hummus (or 16 oz prepared)
  • 1 – 14 oz can of artichoke hearts, drained
  • 3/4 cup roasted red pepper
  • 3/4 cup kalamata olives
  • 1 cup feta crumbles

Prepare hummus if making it from scratch.

Chop artichoke hearts, roasted red peppers and olives.

Layer hummus on the bottom of glass dish. Sprinkle artichoke hearts, red peppers, feta cheese and olives over top.

Serve with pita chips, cucumber slices and any other vegetables.  You could also add chopped red onions or tomatoes if desired. A healthy, different crowd pleaser perfect for spring and summer afternoons!

yoga sculpt teacher training

On our fourth day of yoga teacher training in a row, our teacher mentioned that we might be an emotional, slightly crazy wreck for the next few weeks. The training is intense, there is a ton to learn, remember, work on and practice/observe yoga classes on top of that.

I thought it was kind of funny when he mentioned that because at that point in time, I was still feeling pretty good. Then day 6 came and I was downright exhausted. The training had been intense, but I had also been pretty busy. There were definitely times when I wondered why I did this to myself.

As the weeks went by, I felt my confidence growing, my musical ability improving and my love for yoga deepening.

Now, it’s three weeks later and tonight is our last class. I can’t believe how fast it went and how much I’ve already learned – and how much I have yet to learn. I’ve started seeing yoga in an entirely different way and am so very grateful for the opporutunity to participate in the training – now onto adapting it for the kids at camp!

Next up? Another training sometime soon I hope – once I finish photography and photoshop. ;)