eating for speed clambakesX: Any of you athlete-nutritionists have ideas on what to eat the last two weeks before a half-marathon? I ran the course yesterday and everything went fine, but I'd like to do it a bit faster during the race. In the second half, I had the feeling I could definitely edge up the speed, but was running in a group.
I don't want to follow a "diet" of any sort, and don't want to risk losing muscle. I can afford to lose some fat if that would help with speed, but that's not the primary goal here either.
Yesterday I bought whole-grain pasta to eat instead of the normal white stuff, and I'm sure that eating lots of veggies is a good idea. Alcohol and coffee don't play much of a role in my intake anyway, and I typically eat quite a bit of protein.
What else I should look out for in the next couple of weeks to support the best run possible?
(Yeah, I'm doing this just for fun, but Clambake is running too, and I'd so love to come in a good bit faster than he does. Plus it's kind of embarrassing to come in so near the end in all these races!)
Re:eating for speed caligirl: Hey Medusa--
I'm not a nutritionist, but i've read that
when one packs in that much miledge and train for such an endurance event, your body runs on glycogen. Glycogen comes in the form of carbohydrates and fuels your muscles. So definately, whole grains, fruits,veggies and those sorts. Protein is important, however, carbs should dominate the percentage.
hope that helps...and good luck on your race! wanna hear how you did!! so keep us posted!
--Cali
Re:eating for speed browngreen: Yeah, calligirl is right.
mostly you want carbs, and electrolytes (for nerve impluses that contract and relax muscles, and maintaining fluid balance).
Here's why:
There are two kinds of energy. The energy you make, and the energy you consume.
Food = energy.
in dietary terms, and medical terms, calories (which come from intake of food) are synonymous with energy.
It takes energy to burn energy.
All food is good, but carbs are the most effiecient energy release there is. Problem is they burn off right away, so you need the fat for after, in case you don't have enough carbs. The fat you just ate will burn off before the fat you have stored. I'm not saying drink a pint of half and half, but go ahead and put dressing on your salad, or have a bit of biscotti.
As long as you are in shape, your body will utlize the fat without faltering/making you weak.
{Which is why regular exercise is important-- because it creates a pathway to the fat stores so that it's easily accessible. The more you ask for your fat stores to open, the faster your body is at unlocking the door, and sending out the grease!}
Oxygen is the other component. I don't know how much you already know about this, so bear with me...!
Any fire needs oxygen to burn.
(it's called aerobic glycolisis.. aerobic= oxygen; glycolisis= conversion of carbs/glucose to glycogen).
You want to light the fire under your speed motor! get your body into aerobic glyclosis!
Keep breathing, deeply, comfortably, breath harder (more deeply and faster-expelling as much co2 as you can) just before you are going to go for it (just before you pass, before a hill, before any extra exertion) to make sure your muscles are saturated in O2.
Anyway, diet is definitely one of the key ingredients here. Antioxidants help it all break down and metoblize (teas, fresh veggies, are great at this).
Bascially, you (and I and Cali and MTMO) want a diet that is 75% carbs, 20% fat, and 5% protein for a marathon.
For 10 K race, 100% carbs is recommended.
A day long hike, you actually want more fat (65%) and less (35%) carbs. But that's just because you burn more fat in lower intesity exercise.
Sorry if this information isn't well organized! I'm just keep thinking of more to add!
Eat lots of greens, fruits, veggies, whole grains, pastas, rice, etc, and drink lots of fluids (non-pop).
my 50 cents!
AG
Re:eating for speed caligirl: well said, AG.
Something else to add-only b/c it seems like alot of people are on the high protein bandwagon---be careful with that---one can develop ketosis, low blood sugar, dizziness, bad breath(metalic breath---yuk!)..not to mention clogged arteries....
just my 2cents here---
--Cali
Re:eating for speed browngreen: Hey thanks, *pats herself on back*
Glad I could help.
Cali, I'm glad you mentioned the protein problems. I see so many poeple eating protein bars before a work out, and I wonder what else they have eaten in the day and realize it's most likely a complete overkill.
BTW-- I just remembered-- I have used Hammer Gel (complex carbs to squirt in the mouth or mix with water supply) and it has worked great on hiking and backpacking trips. I think I"ll try it before a run and see if I notice a difference. I seem to recall taking it on a bike trip once and bonking anyway, but.... running's not all day.
AG
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