Guide to Carb Loading for a Marathon

November 19, 2024October 1, 2024 by amystephens

Guide to carb loading for a marathon

Plan, Prepare, and Prioritize Your Nutrition

Especially during taper week, it’s crucial to stay organized and mindful of your diet, particularly if you’re balancing a busy schedule. Even though we’re running less in the taper, nutrition is just as important as our bodies absorb all the training we’ve put in during our training cycle.

The Importance of a Successful Carbohydrate Loading

A well-executed taper can improve performance by 2-3% (as noted by Hawley), but it may also cause anxiety as you decrease your workload and question your readiness. Workouts get shorter, and hunger levels fluctuate, leading to self-doubt. However, trust the process—this reduction in intensity helps your muscles recover and adapt, restoring glycogen to maximum capacity. The greater the amount of glycogen present in your body, the greater your body’s capacity to run faster for a longer period. Fully stocked glycogen stores can significantly enhance your ability to endure the 26.2-mile journey and potentially boost your performance.

As I tapered for my first marathon, focusing on carbohydrates was key. I relied on foods like bagels, oatmeal, pasta, dried fruits, and sports drinks in the week leading up to race day. When I hit the 20-mile mark and still felt strong, I knew my fueling strategy had worked, helping me finish with an Olympic Trials qualifying time.

– Katy Kunc, Professional runner and Olympic Trials Qualifier 2022

Photo: IG @runninphotog

What is carbohydrate loading?

Carbohydrate loading represents the final phase of your marathon training plan. Over the course of a marathon training cycle, you train your body to adapt to running longer distances. Those longer distances are fueled by glucose from carbohydrates, which your body breaks down to provide energy to your working muscles. This glucose is stored within the body as glycogen and serves as the primary fuel source during a marathon and especially during the last few miles of your race. Achieving effective carbohydrate loading involves consuming ample carbohydrate-rich meals in the days leading up to your race to ensure your glycogen stores are at their maximum capacity. This requires careful attention to meal planning and food preparation as the race day approaches. This can be anxiety producing, especially as you must continue eating while logging fewer miles.

What are the benefits of carbohydrate loading?

Carbohydrate loading allows the body to maximize adaptations, fully restore glycogen levels, and boost overall performance. By prioritizing these factors, athletes can enhance their endurance, ensure glycogen stores are at their highest, and effectively power through the final 10k of a 26.2-mile marathon. It is normal to gain weight during this period of the training cycle. Change in weight when carb loading:

A shift in your body weight is probably a result of rising glycogen levels. Because glycogen retains water, you may observe a minor uptick in your body weight.
Have confidence in your fitness level. A change in weight is not an indication of a decrease in physical activity.
As you get closer to race day, you will be eating more carbohydrates than you’re used to and exercising less. It’s okay for your body to feel different.
Even if you’re not trying to gain fitness, your body is still working to retain muscle which is heavy.
Instead of thinking about numbers and weight, think about which nutrients are important to crush your 26.2.

What should you eat during race week?

As the week progresses, steadily increase the amount of carbohydrates in your diet.
It’s essential to stick to the foods you usually eat but increase the carbohydrate portion in each meal. There’s no need to change the types of foods in your regular diet. There’s less of an emphasis on post-run refueling because your runs are less demanding.
Consume a carbohydrate-rich diet to fully replenish glycogen stores. Research suggests a guideline of 4-5 grams of carbs per pound of body weight daily. For a 150-pound individual, that equates to around 600 grams of carbohydrates. However, if your usual diet is low in carbs, suddenly increasing carb intake may lead to bloating, distention, and sluggishness. Include: bread, pasta, rice, potatoes, oats, cereals, fruit, beans, and lentils.
It’s okay to gain a couple of pounds this week. Carbohydrates hold on to water which can increase your weight but give you an extra edge when racing 26.2. Each gram of glycogen holds 3 grams of water (Fernandez).
Eat every 3-4 hours to maintain adequate glycogen levels. This can consist of small meals throughout the day or three meals along with three snacks. Doing so will promote tissue repair, maximize muscle strength, and

Race week meal ideas:

Breakfast

Eggs with potatoes and toast

Granola bowl with fruit and yogurt

Smoothie – recipes

Toast with peanut butter and banana

Frozen waffles with fruit and syrup

French toast and side of yogurt

Oatmeal with nut butter and fruit

Baked banana oats with fruit

Toast with avocado and hemp seeds

Cinnamon raisin bagel with almond butter or peanut butter

Lunch

Wrap with hummus or turkey

Quesadilla

Burrito bowl

Smoothie and bagel

Pasta with protein

Rice bowl with protein and vegetables

Snack ideas

Bars – cliff, kind, Rx

Toast with peanut butter and banana

Toast with nutella

Crackers with peanut butter

Yogurt with fruit

Tortilla chips with hummus

Rice cake with peanut butter and banana

Trail mix

Fruit or dried fruit

Popcorn

Energy bites – recipes

Dinner

Grilled salmon or chicken with baked potato + fruit

Sushi

Pasta

Rice and beans

Burrito

Soba noodles

Chicken or tofu fried rice

Burger (veggie, beef, turkey) on bun with baked potato

Stuffed baked potato (white or sweet potato) topped with yogurt

How do you eat if you’re traveling for a race?

When traveling for the marathon, pack these essentials:

Energy bars (Cliff, Rx, etc.)
Fruits like bananas
Peanut butter for quick snacks
Crackers and pretzels
Favorite breakfast foods (bagels, oatmeal)
Hydration options (water, Gatorade, electrolytes)

Book dinner reservations in advance, aiming for places that offer pasta, rice, or potatoes, like Italian, Chinese, or American bistro-style restaurants. A solid meal the night before the marathon can significantly impact your performance.

What should you eat the night before a marathon?

Aim to eat dinner early so you have plenty of time to digest.
Try to eat familiar foods that you’ve had in the past.
If you are prone to reflux, avoid common irritants such as tomato sauce, fatty foods, dairy or spicy foods.

Early Dinner

Pasta, rice, potatoes, bread with protein

Bedtime Snack

Salty crackers like pretzels or saltines

What should you eat on race day?

3- 4 Hours Before Race

Have a carb-rich meal with some protein, such as a bagel with peanut butter and a banana, or oatmeal with fruit.

2-3 Hours Before

Consume a smaller meal (~100g carbs), like a bagel and banana or a Cliff bar with fruit.

1 Hour Before

A small snack like a piece of fruit or a Honey Stinger waffle.

15 Minutes Before (optional)

Take a gel, chew, or liquid carb source.

Trust in your preparation, nutrition, and tapering process—these final adjustments will help you feel strong and ready on race day.

By following these guidelines for carbohydrate loading and tapering, you can optimize your nutrition and readiness for marathon day. Have a great race!

References

Fernández-Elías VE, Ortega JF, Nelson RK, Mora-Rodriguez R. Relationship between muscle water and glycogen recovery after prolonged exercise in the heat in humans. Eur J Appl Physiol. 2015 Sep;115(9):1919-26. doi: 10.1007/s00421-015-3175-z. Epub 2015 Apr 25. PMID: 25911631.

Hawley JA, Schabort EJ, Noakes TD, Dennis SC. Carbohydrate-loading and exercise performance. An update. Sports Med. 1997 Aug;24(2):73-81. doi: 10.2165/00007256-199724020-00001. PMID: 9291549.

Sherman WM, Costill DL, Fink WJ,Miller JM. Effect of exercise-diet manipulation on muscle glycogen and its subsequent utilization during performance. Int J Sports Med 1981;2(2):114-8.

Stellingwerff T, Cox GR. Systematic review: Carbohydrate supplementation on exercise performance or capacity of varying durations. Appl Physiol Nutr Metab. 2014 Sep;39(9):998-1011. doi: 10.1139/apnm-2014-0027. Epub 2014 Mar 25. PMID: 24951297.

Stellingwerf T. Case study: Nutrition and training periodization in three elite marathon runners. Int J Sport Nutr Exerc Metab. 2012 Oct;22(5):392-400. doi: 10.1123/ijsnem.22.5.392. PMID: 23011657.

Don’t Wait: Understanding Relative Energy Deficiency in Sport (RED-S) and Low Energy Availability (LEA)

October 18, 2024August 26, 2024 by amystephens

Don't Wait: Understanding Relative Energy Deficiency in Sport (RED-S) and Low Energy Availability (LEA)

By Kate Cochran, Nutrition Intern, NYU Track and Field

When I first learned about low energy availability (LEA) and relative energy deficiency in sport (RED-S) at twenty-one, I was four years deep into my distance running journey. It was while reading “How She Did It” by renowned female distance athletes Molly Huddle and Sara Slattery, both esteemed Olympians themselves, where I first learned about the syndrome. It was something I wish I knew when I began running at sixteen. I firmly believe it’s essential for every female athlete to familiarize themselves with RED-S early on, considering its potential impact on their athletic path.

LEA, or Low Energy Availability, is a condition where the body lacks sufficient energy to sustain vital physiological functions, jeopardizing overall health. It occurs when caloric intake fails to match the increased demands of intensified training, such as higher mileage or more strenuous workouts. Counting calories, restricting necessary food groups, waiting too long to eat after exercising, running on an empty stomach, and skipping meals can often result in LEA. When your energy availability is low, your performance in sport will likely suffer. In short, being in a constant state of low energy availability will prevent you from reaching your potential in sport.

Some symptoms of RED-S and LEA are:

Frequent illnesses (common cold, stomach bugs)
Recurring injuries
Regularly feeling tired and sluggish in and after training
Absent or irregular periods
Poor concentration
Low mood
Underperforming in training and competition
Loss of enjoyment from sports
Poor sleep

Being in a prolonged state of low energy availability will eventually lead to RED-S. RED-S is a broader syndrome encompassing LEA as one of its components. RED-S involves a spectrum of health and performance issues resulting from prolonged low energy availability, affecting not only physical health but also metabolic, hormonal, and psychological aspects, ultimately impairing athletic performance. In addition to LEA, RED-S may involve disruptions in menstrual function, bone health, immunity, cardiovascular health, and psychological well-being.

Those at risk for RED-S are typically female endurance athletes, and anyone who is cutting calories while playing a high demand sport.

How to treat RED-S:

Ensure you’re consuming enough calories to meet the energy demands of your training and daily life. This might involve working with a registered dietitian to develop a balanced meal plan tailored to your needs. Generally, you should aim to consume as many calories as you are losing through sport and everyday activities.
Make sure you are getting a good balance of macronutrients. Carbohydrates, fats, and proteins support energy production, muscle repair, and overall health. In your diet, aim for about half of your food to come from carbohydrates, around one-third from protein, and another one-third from fats.
Incorporate adequate rest, sleep, and recovery strategies into your routine to support overall health and performance.
Consider working with a mental health professional or sports psychologist to manage stress, anxiety, or disordered eating patterns.
With sufficient rest and energy intake, the majority of athletes can replenish their energy stores and maintain their training at their usual capacity.

Optimizing Performance: Nutrition Strategies for a Soccer Game

September 23, 2024July 31, 2024 by Britt

Optimizing Performance: Nutrition Strategies for a Soccer Game

Soccer is an endurance sport that requires a steady supply of nutrients. Optimizing energy levels and performance involves special attention to fueling strategies before, during and after training and competing. In order to keep up with high energy and fluid requirements, special attention needs to focus on practices, games and tournaments. Stay ahead of your fueling by following these guidelines.

Pre-Game Nutrition (1-4 hours before the game):

Hydration: Start hydrating well in advance. Aim to drink water consistently throughout the day leading up to the game. Avoid excessive sugary drinks and caffeinated beverages.

3-4 hours before kick-off:

Meal: Consume a meal rich in carbohydrates about 3-4 hours before the game. This could include pasta, rice, bread, or potatoes. Carbohydrates are crucial for providing the energy needed during prolonged physical activity. Include a moderate amount of lean protein (e.g., chicken, fish, tofu, or peanut butter) in your pre-game meal to support muscle repair and maintenance. Keep fats moderate in your pre-game meal to avoid stomach discomfort. Opt for healthy fats like those found in nuts, seeds, or avocado.

1-2 hours before kick-off:

Snack (Optional): If your pre-game meal is more than 4 hours before the game, consider a small snack. A banana, pretzels, peanut butter on crackers, yogurt, or a granola bar can provide a quick energy boost.

Avoid Heavy or New Foods: Stick to foods you are familiar with and avoid heavy, greasy, or spicy meals that may cause digestive issues.

Photo credit Claudia Heitler

Hydration During the Game:

Water: Drink water regularly throughout the game. Small, frequent sips are better than drinking large amounts at once.

Electrolytes: If the game is intense or in hot weather, consider a sports drink that provides electrolytes to help maintain hydration and replace minerals lost through sweat.

Half-Time Nutrition:

Quick Carbs: Consume easily digestible carbohydrates during half-time to replenish glycogen stores and maintain energy levels. Some examples include:

Small banana
Apple slices
Orange slices
Apple squeeze packets
Dried fruit such as mango or raisins
Energy bar – Clif Zbar
Pretzels
Sports drink or coconut water

Foods to avoid at half time: protein bars, fatty foods (chips) or high-fiber foods can cause gastrointestinal issues because they take longer to leave the gut.

Post-Game Recovery:

Hydration: Continue to drink water to replace fluids lost during the game. Replace fluids by sipping water or sports drinks with your post-game meal.

Food: Within an hour of finishing the game, consume a meal or snack that combines carbohydrates and protein to support muscle recovery and glycogen replenishment. Examples include a turkey sandwich, yogurt with fruit, or a protein shake with fruit.

Travel tips:

Frequent travel can make it difficult to keep up with your fueling plan. Pay special attention to timing of meals and snacks to ensure plenty of time for digestion.

Eat meals 3-4 hours before kick off
Use insulated coolers to keep beverages cold
Pack extra snacks

○ Peanut butter and jelly sandwich

○ Trail mix with dried fruit

○ Rice cakes or pita chips and hummus

○ Fresh or dried fruit

○ Granola bar

○ Clif bar

○ Dry cereal

○ Pretzels

○ Peanut butter pretzels

○ Saltines

INJURY PREVENTION FOR MARATHON RUNNERS

July 21, 2024July 12, 2024 by Britt

Injury prevention for marathon runners

Brendan Martin discusses important tips to prevent injuries at the start of marathon training.

Fuel up: Power-Packed Meal Ideas for Athletes

July 1, 2024June 30, 2024 by amystephens

Fuel up: Power-Packed Meal Ideas for Athletes

My favorite meals for athletes! Refuel your energy with this list of delicious meals.

Sample meal ideas

Breakfast

Whole grain or sourdough toast topped with:

Cottage or ricotta cheese and sliced tomato

Mashed avocado, olive oil, salt, crushed pepper

Mashed avocado, strawberries, coconut flakes, maple syrup

Nut butter and fruit (banana and peanut butter)

Whole grain waffles with syrup and sliced fruit

Granola with milk and fruit

Greek yogurt and fruit, topped with granola

Smoothie made with ice, milk, spinach, banana, fruit, and chia seeds

Breakfast burrito – sauteed veggies, scrambled eggs, cheese

Oatmeal topped with nut butter and fruit

Overnight oats topped with fruit and cinnamon

Lunch

Quesadilla with red peppers, rice, beans and cheese

Sandwich on sliced bread, pita or wrap with protein such as hummus, sliced turkey or chicken with lettuce/tomato and fruit

Rice bowl with chicken and vegetables

Pasta salad with tomato, basil and mozzarella

Baked potato, grilled chicken, steamed broccoli

Salad with protein (chicken/tofu) and starch (beans, quinoa or sweet potato), avocado and dressing

Pasta salad with vegetables and grilled chicken

Vegetable or chicken burrito with rice, beans, and spinach

Quinoa salad with vegetables, slivered almonds and beans

Sushi rolls and a salad

Homemade pizza on pita or toast with sauce and mozzarella cheese

Three bean salad made with string beans, white beans and garbanzo beans

Grilled vegetable sandwich with pesto and mozzarella

Dinner

Burrito made with rice, beans, sauteed spinach, guacamole, and salsa

Pasta with mixed vegetables and turkey meatballs

Grilled chicken or salmon with quinoa and roasted vegetables

Teriyaki rice bowl with sauteed veggies and chicken, tofu or salmon

Soups – split pea, minestrone, lentil, chicken noodle

Stuffed potato with broccoli, cheese and plain yogurt

Vegetable or chicken curry over rice

Grilled fish with baked potatoes and steamed broccoli and asparagus

Homemade vegetable pizza (made with pita)

Homemade burger (turkey, lean beef, chicken) on a whole grain roll, and served with a salad

Baked tofu, soba noodles and vegetables

Chicken or shrimp kabobs with vegetables over rice

Snack ideas

Cheese and crackers

Greek yogurt with fruit

Toast with peanut butter

Vegetables and hummus

Avocado toast

Fruit smoothie

Raisin toast with ricotta

Cottage cheese with blueberries

Sliced turkey and fruit

Small handful nuts and a piece of fruit

Homemade energy bites

Dessert

Yogurt parfait, fruit, honey

Chocolate chia pudding

Dark chocolate

Yogurt with chocolate chips

Mixed berries (strawberries, blueberries, rasperries)

When Should You Use Electrolytes?

June 16, 2024June 11, 2024 by Britt

When Should You Use Electrolytes?

Athletes often lose a significant amount of sweat when working out, especially in the summer months. Because sweat contains electrolytes, it’s essential to replace them to maintain proper hydration and muscle function. This ensures you perform at your best and recover eectively.

What Are Electrolytes?

Electrolytes are essential minerals responsible for regulating bodily fluids, enabling muscle contractions, and assisting nerve function. They attract water and distribute it to areas in the body where it is required most. Furthermore, electrolytes play a crucial role in transmitting electrical signals that govern muscle movements, ensuring coordinated actions and proper heart function. Key electrolytes include:

Sodium
Potassium
Chloride
Magnesium
Calcium

How Are Electrolytes Lost?

Sweat consists of water and electrolytes, including sodium, potassium, magnesium, and calcium. When you exercise, get hot, or feel stressed, your body sweats to cool down, losing electrolytes in the process. Sodium and chloride are lost the most, which is why sweat tastes salty, but smaller amounts of potassium, magnesium, and calcium are also lost.

How Do I Know When To Replace Electrolytes?

The amount of electrolytes you lose depends on factors like exercise intensity and duration, the weather, and your individual sweat rate. Here are some signs that you might need to replace electrolytes:

● You’re a salty or heavy sweater

● You experience frequent cramping during and after exercise

● You have a low-salt diet

How Much Electrolytes Do I Really Need?

The amount of sodium loss from sweat varies from person to person. For exercises lasting more than an hour, it’s important to replace electrolytes. For shorter activities, replenishment isn’t usually necessary unless temperatures are very high and you’ve sweated excessively. A good starting point is to consume 300-500 mg of electrolytes for every hour of exercise.

On warm days, sip an electrolyte drink or consume a salty breakfast to prepare.

Gatorade makes a sweat patch that measures sweat loss to help you understand your electrolyte needs. You wear the patch while working out, and then after you’ve finished you can scan the patch within the Gatorade Gx app to find out what was lost and what needs to be replenished.

Can you over-do electrolytes?

Some signs and symptoms of too much electrolytes:

● Elevated heart rate

● Headache

● Breathing difficulties

● Nausea and vomiting

What Are the Best Ways to Get Electrolytes?

Here are some great options for replenishing electrolytes:

● Skratch Labs Hydration Sports Mix: Contains a substantial amount of electrolytes and 20 grams of carbohydrates for recovery.

● Gatorade Endurance Formula: Replenishes electrolytes and carbohydrate stores.

● Homemade: Add 1⁄4 teaspoon of salt to Gatorade for a fast and inexpensive way to replenish electrolytes.

● Nuun and LMNT: Reliable sources of electrolytes, but pair them with a carbohydrate-rich food or drink after a run as they contain only 2g of carbohydrates per serving.

● SaltStick Electrolyte pills & GU Electrolyte Capsules: Convenient option for replenishing sodium.

Typical Fueling Guideline for Endurance Races

● Sip water or an electrolyte beverage throughout the day.

● About an hour before the race, sip 10-20 oz of fluids.

● During an endurance event, consume 300 mg of electrolytes per hour and 4 – 7 oz fluid every 20 minutes. You might need more or less depending on the weather, exercise intensity, and body mass.

● After you’ve raced, replenish lost fluids by drinking 16-33 oz until your urine is pale yellow.

References

Armstrong LE. Rehydration during Endurance Exercise: Challenges, Research, Options, Methods. Nutrients. 2021;13(3):887. Published 2021 Mar 9. doi:10.3390/nu13030887

Sports and hydration for athletes: Q&A with a Dietitian. Johns Hopkins Medicine. October 30, 2023. Accessed June 5, 2024. https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-and-fitness/sports-and-hydration-fo r-athletes.

Orrù S, Imperlini E, Nigro E, et al. Role of Functional Beverages on Sport Performance and Recovery. Nutrients. 2018;10(10):1470. Published 2018 Oct 10. doi:10.3390/nu10101470

SEO J. The science of hydration: How electrolyte drinks enhance athletic performance and endurance. eLoad Sport Nutrition. February 21, 2024. Accessed June 5, 2024. https://eloadsportnutrition.com/the-science-of-hydration-how-electrolyte-drinks-enhance-athletic-performance -and-endurance/.

Shirres SM, Sawka MN. Fluid and electrolyte needs for training, competition, and recovery. J Sports Sci. 2011;29 Suppl 1:S39-S46. doi:10.1080/02640414.2011.614269

BEST SUPPLEMENTS FOR RUNNERS

June 11, 2024May 17, 2024 by Britt

Best supplements for runners

About the authors: Amy Stephens, RD CSSD is a sports dietitian that works with NYU XC team and Empire Elite professional running team.

Liam Dee is a local elite distance runner and running coach with NY Run Academy. Liam is based in Brooklyn, New York.

The Importance of Supplements

The use of supplements within the world of sports and fitness is relatively widespread, being a means of addressing the various metabolic and dietary requirements of individual athletes.

Supplementation of nutrients is not seen as a replacement or alternative to a complete and balanced diet. Further, the degree to which a supplement is effective is varying given the range of products available in today’s market. However, if an athlete is following a well-rounded diet, comprehensive studies have shown some supplements to stimulate modest improvements in sports performance, muscle strength and injury prevention.

It’s important to note that not all products marketed as supplements are safe and effective; some can be ineffective at best and harmful at worst. Athletes are tempted to use any product that can give them an edge, so it is incredibly important to consult a professional and conduct appropriate research.

We’ve included the supplements that are most commonly used by the NY Run Academy staff. With the exception of creatine, the staff regularly uses the supplements listed below.

Food first

Supplements are intended to supplement a healthy diet, not take the place of nutrients from food. Obtaining nutrients from food can offer other health benefits such as fiber, micronutrients and other phytochemicals, and helps regulate satiety. Supplements, unlike food, are absorbed directly into the bloodstream and bypass the gut. The gut is our natural defense that helps to excrete toxins. If this step is missed, concentrated amounts of the supplement are delivered directly to the bloodstream and broken down by the liver. The liver has a significant role breaking down other foods and medications and supplements can interfere with these other important processes.

Supplement safety

Unlike prescription medications, supplements are not regulated by a governing body. Third party testing ensures supplements contain what is listed on the label and do not contain harmful ingredients. However, they do NOT test the efficacy of the supplement. Look for these seals that indicate third party testing – NSF or USP.

This is especially important for athletes that are drug tested, such as collegiate, professional and Olympic-level athletes. A positive drug test can disqualify an athlete from competition and result in a suspension or ban in the sport. See below for more information on banned substances.

NCAA banned substance list

WADA anti-doping list

Strength supplements

Creatine is one of the most researched and effective dietary supplements to improve muscle strength (Antonio et al., 2021). Creatine works by increasing intramuscular creatine which is a necessary step for energy production. Supplementing creatine increases muscle contraction and exercise training capacity for repeated high-intensity exercise (e.g. team sports) as well as resistance or interval training. This leads to greater gains in lean mass and muscular strength (Burke et al., 2023). It has also shown positive effects on bone mineral strength compared to placebo.

Dosage: The most common form is creatine monohydrate.

Loading phase: 20 g (divided into four even doses) x 5-7 days Maintenance phase: 3-5 g /day for the supplementation period

*According to the American Pediatric Association (APA), creatine is not recommended for athletes <18 years old.

Food sources: milk, steak, tuna, salmon, cod, herring (best source of creatine).

Protein powders are a convenient way to obtain protein when food is not available. Protein is composed of amino acids that are important for the growth of muscle, ligaments, tendons and support for the immune system. Our bodies require 20 different amino acids, of which nine are essential and we need to obtain them from food.

Animal-based protein powders that are made from whey, casein, and egg whites contain all the essential and non-essential amino acids.

Plant-based proteins such as soy, hemp, rice, and pea are complete proteins and contain essential and non-essential amino acids. Other complete sources of plant proteins are edamame, tempeh, quinoa, or buckwheat.

Dosage for protein powders: Studies show that 20-40 grams of high quality protein every three-to-four hours will promote muscle growth (Morton, et al, 2020).

Collagen powder is a type of protein derived from bovine (cows and pigs) that contains all nine essential amino acids. Collagen supplementation, along with adequate Vitamin C, has shown to strengthen ligaments and tendons.

Food sources: bone broth, sardines, and organ meats.

Dosage: 15 grams of collagen supplement one hour before workout (Shaw, et al, 2017).

Performance Supplements

Iron is an important nutrient for endurance athletes because it carries oxygen to produce energy. Low levels of iron mean that fewer red blood cells are available to carry oxygen. Oxygen is essential to power muscles and to remove metabolic waste so the body can function at peak performance. Many studies have reported the prevalence of iron deficiency in endurance athletes to be as high as 50% in females and 30% in males (Koehler, 2012). During a training block, iron can drop 25-40%. Populations are at risk for low iron menstruating females, endurance athletes, altitude training at altitude, those who under fuel or have a low calorie intake (RED-S), and those following vegan or vegetarian diet, as well as anyone with a history of low iron stores.

Symptoms of iron deficiency include lightheadedness, fatigue, irritability, and difficulty finishing a workout.

Food sources: beef, chicken, fish, lentils, beans, and tofu.

Dosage: RDA for men and postmenopausal women is 8 mg/day. For all other women the recommendation is 18 mg/day. Speak with your healthcare provider about iron supplementation.

Vitamin B12 is an important nutrient for healthy nerve functioning, metabolism, and prevention of a type of anemia in red blood cells (pernicious anemia). Vegans and vegetarians are at the highest risk for low B12. Signs of deficiency include extreme tiredness, fatigue, weak muscles and low energy stores.

Dosage: RDA 2.4 mcg

Food sources: salmon, cod, milk, cheese, meat, eggs, fortified breakfast cereals and nutritional yeast (vegan diet).

Dietary nitrate improves oxygen uptake during prolonged exercise. The ingestion of dietary nitrates leads to a higher concentration of nitric oxide (NO) in the body. Once in the bloodstream, nitrates help to deliver oxygen faster, delay fatigue and improve performance. Beet juice contains a high amount of nitrates and works by increasing oxygen delivery to muscles.

Dosage: At least 400 mg nitrate for at least five days. This can be accomplished by using the supplement Beet It. Drink one bottle of Beet It daily leading up to a race, then two bottles on race day. If you take it sporadically or less than five consecutive days, beet juice won’t be as effective.

Food sources: spinach, beets (fresh, roasted or added to a smoothie), celery, lettuce, and watermelon.

Sodium Bicarbonate is typically used by sprinters and mid-distance athletes. Sodium bicarbonate acts as a buffer for lactic acid build-up from anaerobic bursts of exercise. During intense exercise, lactic acid is a byproduct of energy production. As lactic acid increases in the muscles, muscle fatigue and soreness tell our bodies to slow down. Sodium bicarbonate acts as a base and prevents a buildup of H+ (acidic), thus, raising the pH during high-intensity exercise. The most common side effects from supplementation are GI symptoms (i.e. nausea, vomiting, stomach cramping). If you’re able to tolerate it, sodium bicarbonate (baking soda) can be effective for shorter, high-intensity exercises lasting 1-10 minutes. Maurten brand has a product that seems to be better tolerated. Research is being conducted on efficacy for longer distances such as half and full marathon distances.

Dosage (three options):

Single acute sodium bicarbonate dose of 0.2–0.4 g/kg BM, consumed 60–150 min prior to exercise (Maurten product)
Split doses (ie, several smaller doses giving the same total intake) taken over a time period of 30–180 min
Serial loading with 3–4 smaller doses per day for 2–4 consecutive days prior to an event (Maughan, 2018)

Caffeine has been shown to boost sports performance by reducing perceived exertion (delay fatigue), increasing endorphin release, and mobilizing fat for energy and sparing glycogen. The ingestion of caffeine blocks adenosine reuptake and promotes calcium release from sarcoplasmic reticulum which can help with muscle contractions. Caffeine ingested before and during an endurance event improves overall endurance capacity. Too much caffeine can cause GI issues, jitteriness, shakiness and nervousness, all of which are harmful to sports performance.

Dosage: One hour before a workout or race, 3-6 mg/kg caffeine to improve performance. Most individuals can drink a tall Starbucks or two shots of espresso (100-300 mg caffeine). Performance benefits were not shown with caffeine doses 7 mg/kg or greater.

Notes: Due to variability in caffeine content in brewing, consider standardized caffeine supplements like RunGum that have 50 mg caffeine per piece. Caffeine is most effective if all caffeine is stopped a couple days prior to “washout” caffeine from the body.

Beta-alanine acts as a buffer during intense exercise. Beta-alanine fights muscle fatigue by increasing carnosine concentration in the muscle, which is needed for rapid muscle contractions. The most common side effect is tingling in lips and fingers, but not as common with sustained release (SR) dosing.

Dosage: 3-6 grams per day x 4-8 wks

Klean athlete brand SR

Supplements for Bone health

Vitamin D is an essential fat-soluble vitamin crucial for bone health and immune function because it regulates calcium absorption. When Vitamin D levels are low, the body does not absorb as much calcium. It’s common for athletes to have lower Vitamin D levels in the winter when there isn’t as much sun.

Dosage: RDA recommends adults >19 years 600 IU per day and adults >70 years 800 IU.

Food sources include: dairy (yogurt, cheese, milk), orange juice fortified with vitamin D, salmon and mushrooms. Sunlight activates natural vitamin D in our skin and accounts for most of the Vitamin D in our bodies.

Calcium, along with consuming a diet with adequate calories, carbohydrates, and eating an adequate amount of calcium is critical to bone development. Calcium plays a crucial role in hardening and strengthening bones. Requirements are higher for athletes to replace calcium lost in sweat.

Dosage: The RDA for ages 9-19 is 1,300 mg, 19-50 is 1,000 mg /day and 1,200 mg for individuals 50 years and older. Some data has shown that athletes consume 1,500 mg a day. A combination of supplement and food can achieve calcium targets.

Food sources: milk, yogurt, cheese, fortified orange juice, and tofu.

Magnesium is a nutrient that improves sleep and helps build strong bones. Magnesium functions as an electrolyte to maintain blood pressure. In addition, magnesium helps regulate blood sugar control and acts as a cofactor that helps many enzymatic reactions take place.

Dosage: RDA 320-420 mg/day

Food sources: Whole grains, spinach, nuts (almonds, cashews, peanuts), quinoa, avocado, dairy.

Several other supplements are important to consider, namely, a multivitamin, Vitamin C, and omega-3 fatty acids. These become particularly relevant when meeting nutritional needs solely through food proves challenging.

References

Antonio, J., D.G. Candow, S.C. Forbes, B. Gualano, A.R. Jagim, R.B. Kreider, E.S. Rawson, A.E. Smith-Ryan, T.A. VanDusseldorp, D.S. Willoughby, and T.N. Ziegenfuss (2021). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? J. Int. Soc. Sports Nutr. 18:1–17.

Burke, R., A. Piñero, M. Coleman, A. Mohan, M. Sapuppo, F. Augustin, A.A. Aragon, D.G. Candow, S.C. Forbes, P. Swinton, and B.J. Schoenfeld (2023). The effects of creatine supplementation combined with resistance training on regional measures of muscle hypertrophy: A systematic review with meta-analysis. Nutrients 15:2116.

Jones AM, Thompson C, Wylie LJ, Vanhatalo A. Dietary Nitrate and Physical Performance. Annu Rev Nutr. 2018 Aug 21;38:303-328. doi: 10.1146/annurev-nutr-082117-051622. PMID: 30130468.

Kaviani, M., K. Shaw, and P. Chilibeck (2020). Benefits of creatine supplementation for vegetarians compared to omnivorous athletes: A systematic review. Int. J. Environ. Res. Public Health 17:3041.

Koehler K, Braun H, Achtzehn S, Hildebrand U, Predel H-G, Mester J, Schänzer W (2012) Iron status in elite young athletes: gender- dependent influences of diet and exercise. Eur J Appl Physiol 112(2):513–523.

Maughan, R. J., Burke, L. M., Dvorak, J., Larson-Meyer, D. E., Peeling, P., et al. (2018). IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete, International Journal of Sport Nutrition and Exercise Metabolism, 28(2), 104-125.

Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7. PMID: 28698222; PMCID: PMC5867436.

Shaw G, Lee-Barthel A, Ross ML, Wang B, Baar K. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr. 2017 Jan;105(1):136-143. doi: 10.3945/ajcn.116.138594. Epub 2016 Nov 16. PMID: 27852613; PMCID: PMC5183725.

Stellingwerff, T., Bovim, I. M., & Whitfield, J. (2019). Contemporary Nutrition Interventions to Optimize Performance in Middle-Distance Runners, International Journal of Sport Nutrition and Exercise Metabolism, 29(2), 106-116.

Wylie, L., Bailey, S., Kelly, J., Blackwell, J., Vanhatalo, A., Jones, A., Wylie, L. J., Bailey, S. J., Blackwell, J. R., & Jones, A. M. (2016). Influence of beetroot juice supplementation on intermittent exercise performance. European Journal of Applied Physiology, 116(2), 415–425.

Wyss, M., and R. Kaddurah-Daouk (2000). Creatine and creatinine metabolism. Physiol. Rev. 80:1107–1213.

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Refueling After a Workout When You’re Not Hungry

May 26, 2024May 11, 2024 by amystephens

Refueling After a Workout When You're Not Hungry

Why is eating after a workout important?

Eating after a workout is important to optimize recovery, performance and overall health. Eating within one hour after a workout enhances recovery. This period of time is known as the glycogen window, during which nutrients are maximally absorbed into the body. Over the next 6-12 hours, absorption will continue, but at a slower rate. Consuming carbohydrates within the first hour after a workout aids in glycogen repletion while protein prevents further muscle breakdown. Nutrients consumed after a workout are important to facilitate adaptations during a training block and prevent injury. However, meeting nutritional requirements can be difficult if you’re experiencing nausea or have a decreased appetite.

Fueling after a workout is especially important if you have high energy demands such as training on consecutive days. Food will help your body recover faster in time for the next workout. Protein consumed after a workout helps damaged muscles rebuild and get stronger. In addition, food will keep up energy levels for the duration of the day so you can start your next workout feeling ready to train.

What causes a poor appetite and nausea?

Nausea or poor appetite develops as a result of stress hormones released during a training session. These hormones, cortisol and adrenaline, are necessary to produce power during a workout. While these hormones are elevated, other hormones that are responsible for hunger are suppressed. As a result, you may experience a poor appetite or even nausea after a workout. However, once exercise is completed, your hormones will reset and normal hunger cues will return eventually.

Dehydration and electrolyte imbalances can also cause a poor appetite and nausea.

How do I eat if I’m not hungry?

In the post-workout period, you may need to override your body’s natural cues so that you eat even if you don’t feel hungry. This is crucial for staying ahead in fueling your body’s recovery process.

Here are some tips if you feel nauseous:

Hydrate by sipping cold recovery beverages such as Skratch Horchata or chocolate milk that also contain essential nutrients to kickstart recovery.
Obtain electrolytes from foods or liquids to accelerate hydration.
Choose colder foods like smoothies, yogurt or cut-up fruit.
Avoid high fat foods until the nausea improves.

Here are some tips if you have a poor appetite:

Begin eating by eating bland foods like crackers and toast, and hopefully, this will signal to your brain that it’s time to eat.
Select your favorite foods that you can look forward to eating such as pancakes with syrup.
If you’re still not feeling hungry, try having smaller meals and plenty of fluids throughout the day to make sure you’re keeping up with your refueling schedule.

If nausea continues or worsens despite nutrition changes, reach out to your healthcare provider.

References

Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery. J Sports Sci. 2004 Jan;22(1):15-30. doi: 10.1080/0264041031000140527. PMID: 14971430.

Murray B, Rosenbloom C. Fundamentals of glycogen metabolism for coaches and athletes. Nutr Rev. 2018 Apr 1;76(4):243-259. doi: 10.1093/nutrit/nuy001. PMID: 29444266; PMCID: PMC6019055.

Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D. International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition. 2017. 14(1). https://doi.org/10.1186/s12970-017-0189-4.

Fast track recovery: How to eat when you’re injured

May 5, 2024 by amystephens

Fast track recovery: How to eat when you’re injured

If you’re an athlete dealing with an injury, adjusting your diet can aid in recovery and overall health. The best nutrition to support healing from soft tissue injuries like pulled muscles, strained tendons or damaged cartilage will differ from the best nutrition for hard tissue injuries like fractured or broken bones. Regardless of the type of injury, and whether your recovery period lasts a few days or a few months, and can be treated simply with rest or rehabilitation or even surgery, nutrition plays an important role in getting you back to your sport.

Nutrition through a period of injury can be particularly challenging for athletes with a history of eating disorders, as lower levels of activity may trigger negative thoughts or behaviors. If you find yourself overwhelmed by your eating plan or constantly thinking about food, it’s essential to reach out to a qualified sports dietitian for additional support.

The following dietary considerations will promote healing and strength through an injury:

Maintain a Positive Energy Balance: the most important factor to consider. Ensure you are consuming enough calories to support your daily expenditure. This means, you need to eat enough to prevent weight loss which is a sign that healing is delayed. Aim to eat in a calorie surplus to aid in healing. It’s important to note that using crutches, physical therapy (PT), and cross training require additional energy.
Increase Protein Intake: Protein is crucial for muscle repair and recovery. Endurance athletes in particular may find they need to shift from a carb-focused diet to one that prioritizes more protein as they focus on rehabilitation and muscle building. Glycine is an amino acid that becomes essential during injury. It acts as a precursor for a variety of metabolites involved in inflammation.Foods with glycine include meats, seeds, and salmon. Other high quality proteins can be found in sources like eggs, dairy, legumes, and plant-based protein sources like tofu or seitan. Aim for 1.5-1.7 grams protein per kilogram of body weight. For example, if you weigh 140 pounds, aim for 25-35 grams of protein per meal which is about 4-5 ounces of chicken or salmon.
Incorporate Collagen: Collagen is a protein that helps maintain and repair tendons, ligaments and other connective tissues. Consuming collagen-rich foods like bone broth or adding a collagen supplement to your diet may support both soft and hard tissue health. Vital Proteins collagen supplement can be easily dissolved in a glass of water or juice before or immediately after exercise.
Focus on Anti-inflammatory Foods: Foods rich in omega-3 fatty acids, such as salmon, walnuts, and flaxseeds, can help reduce inflammation, which may lengthen healing time if left alone. Including plenty of fruits, vegetables, whole grains, nuts, seeds and fish can also support the body’s healing process by reducing inflammation.
Stay Hydrated: Drinking plenty of water is essential for overall health and healing, even though you may be sweating less during injury. Proper hydration supports tissue repair and helps maintain muscle function. Aim to have 10-20 oz fluids per meal and extra when you are sweating.
Consider Vitamin and Mineral Supplements: Certain vitamins and minerals play a role in muscle function and recovery. Vitamin C, vitamin E, and zinc are important for tissue repair, while calcium and vitamin D support bone health. However, it’s best to consult with a healthcare professional before starting any new supplements.
Stimulate Bone Growth: Bone growth requires adequate calories overall as well as high-quality protein, Vitamin D and calcium. Consume at least three servings of the following: dairy (yogurt, milk, cheese), salmon, fortified cereals, fortified OJ and egg yolks.
Reduce Processed Foods and Sugars: Processed foods and added sugars can contribute to inflammation and may hinder the body’s healing process. Additionally, consuming too many processed foods displaces more nutrient dense foods that can aid in healing.
Pay attention to your body: During injury recovery, it’s important to stay attuned to how your body feels. It’s normal to have a decreased appetite, so you may find that you need fewer snacks in your meal plan. Since everyone’s body is unique, it’s important to pay attention to your body’s signals and adapt your diet accordingly to prioritize healing and recovery.
Seek Rehabilitative Support: Collaborate with a skilled physical therapist to safely return to your sport and determine how continuing sessions might help prevent future injuries.

How to Prepare for the Brooklyn Half Marathon

April 24, 2024April 20, 2024 by amystephens

How to Prepare for the Brooklyn Half-Marathon

In this speaker panel at NYRR, we covered everything you need to know about preparing for the Brooklyn Half Marathon. We discussed what to wear, how to train and I focused on how to fuel. I discussed fueling workouts, how to use gels, electrolytes and best foods to eat on race day.

Amy Stephens