There’s no question being adequately hydrated is important for your training – and the reason is simple. The more you run, the more you sweat – especially in the hot and humid weather common in Missouri! As you lose fluids, your blood volume decreases making your heart work harder while you exercise. This is where …Read MO'
Training in the summer can be tough on the body. Unless you wake up at 5 a.m. to get in that morning run, you’re looking at possibly sweltering temperatures and of course, revolting humidity. Sweat is your body’s primary method to release the excess heat and sweat loss can easily reach from 32-48 oz. during a workout. …Read MO'
Putting the effort into a hard workout – whether it’s running, weight training or a combination of both – should not be undone by the food that you eat. For centuries athletes of all kinds have looked to food to help improve their performance. You may even have first-hand experience with this. You know that …Read MO'
Eat plenty of carbohydrates since those are our body’s main source of energy. Replenish this energy throughout the race with things like fruit, energy bars/gels, etc. Lindsay Farb Registered Dietitian Barnes-Jewish St. Peters Hospital For more information, or for referral to a Primary Care Physician, call 636.928.WELL (9355)Read MO'
The worst mistake you can make is to neglect to refuel after the race is over. Recovery is the most important part of nutrition and timing is critical. 15-30 minutes after the race is ideal with continued small meals every 30 minutes until your caloric replacement goal is met. The post race meal is key …Read MO'
When running long distances or exercising for periods longer than 60 minutes, it is important to replenish the body. This helps prevent dehydration and electrolyte loss, reduce muscle damage, and bolsters the immune system. However, the idea of replacing each burned calorie with a consumable calorie is unrealistic at best. The body cannot absorb equivalent …Read MO'
DO NOT “carb load” for dinner the night before a morning race. This overloading of the digestive system can cause you to feel foggy or sluggish the morning of the race. Try to incorporate a carb heavy meal at lunch the day before the race and a standard meal at dinner. The night before a …Read MO'
Do Don’t Building and adhering to a good training program can be difficult on it’s own, not laying the proper nutritional groundwork to support those workouts can make it dreadful if not nearly impossible! Remember, energy in equals energy out. Taking the time to incorporate a daily diet based in whole foods WILL make all …Read MO'
In order for your body to provide the energy required and meet the physical demands of a workout lasting longer than one hour, it is important to consume a pre-workout meal to provide the adequate fuel. This is where your experimentation and past experiences come into play. Timing can be key here so it is …Read MO'
Often, nutrition is the most overlooked element of an athlete’s training. Being that improper nutrition can completely negate every effort put forth in physical training, it is worth the time and effort to evaluate your current training nutrition plan or create one if one does not currently exist. Your day-to-day nutrition lays the groundwork not …Read MO'