Recovery: The Key to Improvement

I am sure the majority of distance runners have read a ton of articles about how important recovery is when trying to improve performance. Well, unfortunately many runners learn the hard way when they get injured about how sticking to a recovery routine is absolutely necessary if you want to keep running for a LONG time. I usually say my routine is pretty basic, but in reality, it is actually NOT basic at all. I find myself adding in so many components whenever I do my own research, follow someone who is including some random tactic I have never thought of, or simply when I find myself more tired than usual and realize I need to take a step back. Here are my go-to components I include on a regular basis to keep me injury free and ready for my next workout.

·     Diet: For recovery, the focus is usually on that very important post-workout meal; and while that is definitely essential, I believe your diet in general plays a significant role. I got into macro counting a while back and found it to be the best way to eat as an athlete, since it focused on the right mix of carbs, protein, and fats. It was a bit too time-consuming for me, so I no longer count my macros every day, but I do make sure I eat all three (carbs, protein, and fat) in EVERY MEAL. From the protein bars I buy to my restaurant choices, I am conscious about including each macro. This is how I stay satisfied all day! Each of these nutrients play different roles in recovery (more on this in another post), so making sure to be properly fueled with each is vital! 

·     Sleep & regular “down-time”: While I am definitely not the best sleeper (I am lucky if I can ever reach 7 hours of sleep any night), I do my best to avoid any stressors at night and get to bed early. I also incorporate “down-time” during most of my days where my legs can rest. Getting enough sleep is more important for those of you who have physical jobs that require you to be on your feet all day. Thankfully I work from home for the most part and get enough time to relax…BUT too much of this is not good either! There are days I end up sitting, working on the computer for hours without standing and it actually makes my next day’s run much harder than if I were on my feet all day!

·     Compression: Ever since I won my Normatec Recovery System on a social media giveaway, I have been a true fan! I did some research on the benefits of compression for recovery and learned how valuable this can be for athletes. The outcomes are different for everyone I assume, but since using my boots most days of the week, my legs feel much looser in general, I never get my plantar fasciitis pain (and this was a big issue for me!), and my evening runs are much more tolerable. 

·     Supplements: Although there is no scientific proof that many supplements out there actually work, I have a handful of products I believe have helped me recover faster and feel healthier overall. I take glutamine after every run. This amino acid is usually decreased in the body after any physical or emotional stress (think high intensity workouts, illness, etc.), and plays a role in immune function. Many endurance athletes are more susceptible to catching a cold, and I do not want to deal with one (who has time for that?!), so I do what I can to keep my immune system strong. I also add beetroot powder to my smoothies most days, since it is known to help with stamina and endurance, but it also has loads of antioxidants and other vitamins and minerals that are healthy for the body. Cherry juice has also been a staple in my diet—either in my smoothies or alone at some point during the day. Tart cherries have anti-inflammatory properties, which help reduce soreness and other pain. They are also a natural source of melatonin, which aids in improved sleep quality.

These habits took a while for me to stay consistent with (I am still working on the sleep one!). Besides these components, I also get a massage every few weeks and stretch every day. I have spent a good amount of time on researching about recovery for myself and my clients, so I’ve incorporated more into my routine over the years. My best advice for my athletes is to always listen to your body. Running and training for distance races should not make you exhausted. If it does, then you are definitely missing a component to your recovery routine. Take a step back, switch out running for another easy cross-training activity, and get some rest. It is always best to take a few days off than to deal with an injury.

Cleaning Up a Diet Without Restrictions

I catch myself saying the words: “new year, new me” every single January for years, and I get a little annoyed halfway through the month. It’s not that I feel there is anything wrong with the saying—I just think I don’t give myself credit for how good I actually am with most aspects of my life, particularly my health. I run six days a week, lift weights, eat pretty healthy, drink lots of water, stay away from smoking and heavy alcohol, and I wear sunscreen everyday. Besides working on time management this year, which has been a true failure for me since I became self-employed (this will be a separate blog post very soon!), I’ve been wanting to focus on specific aspects of my diet that I have been ignoring for years. I say out loud it is mostly about my acne-prone skin issues, but there are so many other symptoms that I feel are linked to annoying food sensitivities that I have been refusing to address.

As For These “Symptoms”…

I don’t feel I have experienced many symptoms that affect my function on a daily basis, which is the reason why I’ve just ignored them for so long. The only thing that’s really bothered me during my adult life is my acne and melasma, which I feel and have been told is primarily hormone-related. I also regularly get bloating and less than regular digestive issues. Increasing fatigue over the last couple of years has more recently been my main concern, since that specifically has been affecting my strength, running, and daily concentration on my work. Just a few months ago I was diagnosed with borderline hypothyroidism, which is definitely related to these symptoms, but diet can play a large role in managing the condition and keeping my symptoms at bay. My goal is to try and delay the need for long term hormone replacement for this health problem.

Restrictive is NOT the Way to Go…

At least not for me. Last year I went ahead and took advantage of a big discount that was going on for Everlywell—the at-home lab test. I was interested in seeing what food sensitivities I actually have based off of their kit. I know I shouldn’t take this as 100% accurate, especially after doing my own research and reading reviews about the discrepancies between these" “at-home” tests and real allergy testing. I kept in mind that this option was not testing allergies at all—just sensitivities I may have when consuming certain foods. I honestly thought my results would come out to maybe a couple at the most and it was a list of 22 foods! Now, one of the reviews I received from a handful of Instagram followers is that the case for some of these is that the test picks up foods I regularly eat, rather than something in my blood telling me I’m actually sensitive. Therefore I took the results with a grain of salt.

This long list of foods includes almond, wheat, chicken, eggs, garlic, potato, and oats, among others. Surprisingly the only dairy foods that were on the list were mozzarella and yogurt. For a few years now I have tried to stay away from dairy products after the recommendation from a dermatologist, and it made a big difference in my skin and digestive issues. I totally thought this would be number 1 on the list of food sensitivities! Regardless, the list was overwhelming for me so I did not do what was suggested which is an elimination diet. With that many foods on the list, it felt restrictive to me, and when I’ve restricted food groups in the past, it only caused me to have intense cravings and then binge eat. I feel I never minded restricting dairy all this time because I really didn’t care for it to begin with. I don’t like cheese at all, can live without yogurt, have never really been an ice cream fan, and with any recipe that called for milk I was perfectly fine using the alternatives.

Ticking Off New Year’s Resolutions

Okay, so one priority for me as far as goals go for this year is to learn something new every day. So far, I’ve been successful, and one thing I’ve learned this year is about what in milk is really the culprit of digestive issues. It’s the protein! I thought it was the added hormones some farmers use on cows or the lactose, but it’s actually specifically the A1 protein. My parents are very obsessed with A2 milk, which is made from cows that only produce the A2 protein. Once I learned all about this I decided to give this brand a try. As many of you saw on my Instagram feed, I jumped on board and took a challenge this month to switch out my milk, and I’ve been so happy about the results. No bloating, no stomach aches, and NO ACNE! I highly recommend this switch if you are sensitive to regular milk! Oh yea—and right now you can enter to win free a2 Milk for a year and a Peloton Bike + 1 year membership. Click here!

What About the Rest of My Diet?

Well, this post is the start of my goal—attempting to dial in to my current way of eating and pinpoint what is playing a role in my fatigue. I know I can be better about limiting my frozen food lunches and packaged snacks I have been eating regularly for the sake of saving time, so this will be the first thing I tackle (as I write this, I am eating plant-based air-fried chicken tenders). I also need to get back to a regular eating schedule—this will help with energy levels. I tend to get bogged down by projects and forget to eat. This will require me to make time for meal planning and being more creative with quick snack options for my work day.

Tackling this goal in 3, 2, 1… I’ll keep you all posted! Make sure to follow along on Instagram for the latest updates.

How Many Calories Do Runners Really Need?

Several factors go into being able to improve your performance as a runner. Consistent training with the right mix of speed work, long runs, and easy runs are at the top of the list. Rest and cross training must also be incorporated to recover properly and be prepared for the hard sessions to come. Nutrition plays a large role in performance, as it is what gives us the energy we need to actually perform and to do it well. Consuming the proper amount of carbohydrates and proteins is the key to sustaining energy levels while making sure to include other key nutrients like iron and vitamins.

You may have been in the situation where you do well during training for a bit but frequently struggle to hit several workouts in a row. This is usually a sign that you are not eating enough. As volume and intensity increases during training cycles, the number of calories your body requires increases as well. Even if you are on top of your nutrition game, it is easy to not meet your recommended calorie intake. Not eating enough calories can leave you fatigued on every run and increase your injury risk. But what is the right amount?

Calorie Intake

The right amount of calories a runner requires will depend on age, sex, weight, and activity level. This means it may be necessary to consume a fluctuating amount each day of the week since the intensity and length of runs and other workouts vary. The recommended daily calorie intake for a sedentary adult male ranges from 2200 to 2600 calories. For females, the range is 1800 to 2000 calories. Therefore some distance runners may need close to 3000 or more calories most days of the week to maintain their weight and energy levels. This may seem like too much, especially to women, but it is what is necessary if you want to perform your best and not risk getting injured.

Weight Loss & Training

If you currently are overweight or obese, then a lower calorie intake is ideal until you reach your goal weight. This should be done carefully, as cutting calories too low can result in limited energy. This will only lead to having to skip workouts and not be able to run your hardest. Having too little calories may also lead to muscle loss, which is what powers us through our workouts. Therefore if weight loss is a goal when training for a race, then it should be done gradually. Unfortunately, it is safest to plan an extremely slow weight loss of about a half pound per week.

Calorie Requirements Equation

Although calorie calculators you find online are used to get an estimate of the number of calories you need, it is usually in the ballpark of the right amount. The Harris-Benedict equation is a popular formula used to estimate your needs and takes into account your current activity level.

BMR for Men:    (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5

BMR for Women: (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161

BMR is your basal metabolic rate, which is the number of calories your body requires in order to function properly. Once you calculate your BMR with this formula, you can multiply by the different values according to daily activity level.

For men and women:

Sedentary/little to no extra activity: BMR x 1.2

Light exercise 1-3x/week: BMR x 1.375

Moderate activity 3-5 days/week: BMR x 1.55

Very active 6-7 days/week: BMR x 1.725

Hard exercise/physical job (2x/day training): BMR x 1.9

This method is a good way to determine how many calories you should have on each training day, since some runners train twice a day a few times per week, but take a full rest day as well. Calorie requirements will be very different for each of these days.

Even with the above formula, the calorie requirement calculation can be wrong—either too high or too low. Everybody is different and some runners burn more calories per hour than others. Fitness levels, genetics, and present medical conditions can impact your calorie-burning rate. A more accurate test is one where you sit for ten minutes with a mask over your face and your breathing is measured to determine how much oxygen you use at rest. Whether you use this method or the formula above, many times it is all about trial and error. It is best for runners to eat more than they think they need at first and see how their body responds rather than under eating to see if it is good enough. You do not want to risk getting injured or wasting too many weeks not making progress due to not eating enough.

Types of Calories

Once you understand your individual daily calorie requirements, then it is important to fuel your body with the right types of calories. Limiting “empty calories” is key as these are considered calories with no nutritional value. Most packaged snacks, candy, soda, and chips are in this category. Runners should focus on getting the majority of their calories, at least 60%, from high-quality carbohydrates in order to supply the muscles with enough glycogen. The other 40% can be divided evenly between lean proteins and healthy fats. Proper fueling and hydration practices are necessary for performance improvement, injury prevention, and for an overall healthy body.

Sources

Benjamin I. Rapoport , Metabolic Factors Limiting Performance in Marathon Runners, Journal, Dec 26, 2019.

The Role of Glutamine in Recovery

Whether you are an elite athlete or a recreational runner training for long distances, you are at risk for developing overtraining syndrome and other ailments. Marathon training requires us to engage in multiple strenuous training sessions several days out of the week. More advanced runners train somewhat intensely every day! Prolonged and intense exercise can increase the risk of muscle tissue damage, inflammation, cardiac dysfunction, decreased immune function, and overuse injuries. PHEW! That’s quite a list of negatives, but don’t be fooled—there is a way to avoid all of these!

When deciding what type of marathon training plan is right for you, it is important to know that all plans can be modified based on your needs. Some athletes require more rest and recovery days than others. There is a reason that these easy days are scattered throughout the training weeks in every plan. It is meant to decrease the risk of developing the negative side effects of too much running.

There are important vitamins and nutrients athletes specifically need in order to stay healthy. Although a good balanced diet, preferably higher in quality calories, may be enough to obtain all of these essential nutrients, sometimes supplementation is necessary. Getting in everything we need for a balanced diet is difficult to do day in and day out, especially if you have a busy schedule to begin with. Many athletes supplement their diets with extra protein, usually in the form of powder. The reason for this is that protein is crucially important for the health of muscles, bones, skin, cartilage, and blood in the body. When deciding which protein powder to use, it is best to choose one that includes the important amino acids, which are the building blocks of the protein we need in order to function.

Glutamine

One extremely essential amino acid that gets depleted with hard training is glutamine. The depletion is said to likely be from the demand for glutamine from different organs exceeding the supply in the body after exercise. The role of this essential amino acid in the body is to assist with protein synthesis to build stronger muscles, support the immune system, and for the enhancement of hydration in the body. After strenuous exercise, the depletion of glutamine can last up to six days, which can greatly affect the recovery process of muscle damage. The low state of this essential amino acid is also what causes athletes to be more susceptible to illness, such as colds and the flu, following hard training. Glutamine may also be depleted with other conditions such as trauma, burns, muscular dystrophy, and any other conditions causing stress in the body.

Muscle Repair

Muscle tissue damage is almost inevitable in athletes. The breakdown of muscle, causing tiny tears, is what builds strength. But this strength is only built during the recovery and healing process. This means that your muscles aren’t actually getting bigger and stronger while you are weight lifting—it all happens when you begin your rest period. Of course, nutrition will also play an important role in these strength gains. It is always a good idea to eat after a workout, especially after a strenuous run. A carbohydrate and protein-rich meal or snack is ideal, since this will help speed up the recovery process. As mentioned above, choosing a protein powder that includes the essential amino acids as part of a recovery shake is a good option to replenish the possibly lost glutamine. Glutamine alone also comes in the form of capsules, so this may be a quicker option for some athletes.

Immune Function

Glutamine is essential to immune function as it assists with lymphocyte proliferation and the production of cytokines. What does this mean? Well, lymphocyte proliferation is basically cell production and cytokines are molecules the immune system needs in order to communicate when there is infection, inflammation, or trauma. Without these processes, immunity is weak and cannot properly fight against bacteria. Studies have shown that the inclusion of glutamine following surgery, medical procedures, and trauma, especially in patients with a compromised immune system, resulted in lower levels of infection and shorter hospital stays. In the case of endurance athletes, studies have concluded that there have been less episodes of illness following strenuous training or races with the intake of a glutamine supplement.

Muscle Hydration

Glutamine assists in the absorption of water and other nutrients to keep our muscle tissues hydrated properly. Prolonged and intense exercise causes extreme stress and dehydration throughout the body. Glutamine supplementation has been shown to improve the hydration process by way of enhancing electrolyte and fluid absorption in the muscles. It may be beneficial to opt for electrolyte drinks that contain this nutrient and other branched-chain amino acids, usually labeled “BCAAs”.

If you are a runner looking to increase your training time and improve your performance, it is extremely important to pay attention to your diet. Many people have the thought that since they are exercising so much they can eat whatever they want and not worry about nutrition. Yes, the body will burn a load of calories with the hard workouts, but it will only impede strength gains and performance improvements if the body is not taking in the nutrients and vitamins it needs to repair and build. With all of the calories burned, essential nutrition gets depleted as well. This will only lead to fatigue, illness, and/or injury. The best way to get as many of these important nutrients from your diet is to make sure you are getting in enough quality carbs, protein, and fats from nutrient-rich foods such as veggies, fruits, and whole grains.

Sources

Vinicius Fernandes Cruzat, Maurício Krause and Philip Newsholme, Amino Acid Supplementation and Impact on Immune Function in the Context of Exercise, Journal, Oct 28, 2019

Rohde T, MacLean DA, Pedersen BK., Effect of Glutamine Supplementation on Changes in the Immune System Induced by Repeated Exercise., Journal, Oct 28, 2019

Boelens PG, Nijveldt RJ, Houdijk AP, Meijer S, van Leeuwen PA., Glutamine Alimentation in Catabolic State, Journal, Oct 28, 2019

Vitamins: Do Athletes Really Need More?

Diet and exercise go hand in hand these days. Most people change their diets when they begin an exercise program, or at the least, they become more mindful of what they eat and drink. Whether you are exercising to lose weight, gain muscle, train for a marathon, or simply to maintain a healthy heart, diet will play a big role in the outcomes. Many active people include supplements in their diet to get more nutrients that may be missing in their regular diets or for the sake of enhancing their performance or recovery. The best approach to nutrition is to eat a well-balanced diet from every food group, making sure to include all vitamins and minerals your body needs. For the majority of people who live a busy lifestyle, this may not always be possible.

In any popluation many factors can affect what the body needs such as illness and disease, regular diet, activity level, genetics, and even the amount of time we spend indoors versus outdoors! People who lower their food intake to lose weight end up lacking necessary nutrients the body needs. On the other spectrum, high intensity athletes, especially marathoners, tend to lose nutrients and not replace them sufficiently due to their higher metabolic rates. Both of these categories require a certain amount of nutrients, including vitamins and minerals in order for the body to perform at any state and maintain proper organ function.

Since many vitamin and mineral supplement bottles are labeled with a notice that states they are not FDA approved, many people are opposed to taking them. It isn’t until they develop a symptom or certain results from routine blood work that they pay more attention to taking the essential missing nutrients. It would be helpful to get evaluated by your doctor and get routine blood work done before any negative symptoms or illness develop, since it is possible that a body can naturally not produce or absorb certain nutrients even when given a wholesome diet. If you are trying to lose weight and know that you are cutting out certain food groups, or are an athlete performing at higher intensity levels or for long durations, you may want to consider including proper supplementation to keep your body going.

Calcium and Vitamin D

Bone health is a popular topic throughout life. Most children are brought up learning to drink calcium-rich milk every day to make and keep bones strong. Besides being a bone-strengthener, calcium is also in charge of other vital roles in our bodies such as nerve conduction, muscle contraction, and aiding in blood clotting. Many food sources are rich in calcium besides milk, including almonds, kale, broccoli, yogurt, and most other dairy products. Sufficient amounts of Vitamin D should also be included as it is responsible for the calcium absorption, as well as other functions such as helping reduce inflammation in the body and for immune health. More recent studies have shown that insufficient Vitamin D intake may lead to more incidences of stress fractures and decreased performance levels. Foods high in Vitamin D include milk, mushrooms, eggs, and most seafood. The easiest way to increase vitamin D intake is to spend an extra ten minutes in the sunlight!

Iron and Vitamin C

The most important role iron plays in the body is to transport oxygen in the blood to the tissues, basically ensuring proper muscle function. This is a major factor for athletes who want to perform at their best. During recovery from strenuous exercise, such as long distance running, iron helps produce new cells and repair our damaged muscles. It is important for high intensity and endurance athletes to include the recommended amount of iron in their diets. Women in particular should be aware that their requirements are higher than for men. Iron deficiency can be caused by blood loss, poor absorption, or inadequate intake through diet. The antioxidant Vitamin C plays a role in the proper absorption of iron, as long as it is ingested at the same time. Vitamin C is also vital for the repair of damaged tissue and immune health.

B Vitamins

For active individuals who train at high intensities or for prolonged periods, it is essential to include the recommended amount of B-vitamins in order to be able to perform at their best. This important group of substances is in charge of the proper metabolism of macronutrients—carbohydrates, proteins, and fats. Some B-vitamins help our bodies rely on carbohydrates for energy, which may assist in delaying the glycogen depletion process. This is desirable for a marathon runner who wants sustained energy for as long as possible. These vitamins are abundant in many food sources, so it is not difficult to ensure adequate intake. Fortified cereals, vegetables, lentils, animal products, and nuts are all rich in most B-vitamins.

Magnesium

Many vitamins, minerals, and antioxidants aide in the metabolism of macronutrients, including magnesium, which is essential for muscle health. Its role in protein synthesis is especially important for the recovery process when muscle tissue is broken down during exercise. Magnesium also plays a role in oxygen uptake, therefore making it beneficial for high intensity and prolonged exercise, since there is a need for higher oxygen requirements. During activities that result in increased sweat loss, magnesium is known to be one of the electrolytes lost during the process, which will decline exercise performance if not replaced. Good high-magnesium food sources include seeds, legumes, bananas, avocados, and dark chocolate.

Upper Intake Level

Although dietary requirements of vitamins and minerals vary from one individual to another, it is important to note that there is a maximum. Many studies have shown there are benefits to including the proper amount of vitamins in an athlete’s diet, but going beyond the maximum level will not enhance performance further. There are harmful effects of ingesting too much of any nutrient, such as increased risk of toxicity, interference in absorption of other medications and nutrients, immunosuppression and oxidative damage. As mentioned earlier, it is best to include a balanced diet of all food groups in your daily diet with plenty of fruits, vegetables, and other fortified sources before opting for supplementation. If your diet is lacking in a particular food group, such as in a vegan or vegetarian diet, or a low calorie diet used for weight loss, and it is difficult to include a variety of vitamin-rich food sources, supplementation may be necessary. Many health conditions and diseases can alter the amount of nutrients and vitamins our bodies require, which is why it is always best to consult a medical professional before modifying your diet.

Sources

Melvin H. Williams, Dietary Supplements and Sports Performance: Introduction and Vitamins, Journal, Nov 03, 2017

John Eric W. Smith, Megan E. Holmes, Matthew J. McAllister, Nutritional Considerations for Performance in Young Athletes, Journal, Nov 03, 2017

Kathleen Woolf, Melinda M. Manore, B-vitamins and Exercise: Does Exercise Alter Requirements?, Journal, Nov 03, 2017

Forrest H. Nielsen and Henry C. Lukaski, Update on the Relationship Between Magnesium and Exercise, Journal, Nov 03, 2017

Running with IBS

Stomach problems are a common complaint among runners. It only makes sense since our intestines are jumping up and down for a long period of time, sometimes for hours. Unfortunately a more serious intestinal issue affects a smaller percentage of runners and can interfere with daily training and racing. Irritable Bowl Syndrome, or IBS, is poorly understood and does not have a specific diet or medication that can cure it. This can be extremely frustrating for runners since the symptoms can get in the way of performance. The best thing one can do is to learn how to control the symptoms, but this is highly individualized.

Causes & Symptoms

The actual cause of IBS is unknown and experiences can vary from person to person. It is important for runners, and anyone else living with this condition, to understand what triggers their own symptoms and alter their lifestyle based on those factors. IBS can cause stomach and bowel sensitivity, gas, bloating, cramping, constipation, and difficulty controlling bowel movements. It is shown that different foods and psychological disturbances such as anxiety or a stressful event can cause these symptoms to heighten.

Does Running Make Things Worse?

Unfortunately yes, it does, but not in every case. If what is causing your symptoms is stress, then running can actually make it better. Studies show that exercise is a key method to relieving stress. If your IBS causes constipation rather than diarrhea, then running can also help by relaxing the intestines and promoting more regular bowel movements. For those suffering from the opposite symptoms, running will usually make it worse and cause you to have to stop mid-run for a toilet break. During exercise, especially at a higher intensity, such as running, the blood is circulated to the muscles and away from the intestines. This lack of oxygen in the area is the cause of cramping.

Controlling Symptoms

As mentioned above, runners should first figure out what triggers their symptoms if they want to be able to run without worry. A proper diet has been shown to be a critical method for controlling symptoms, but requires a great deal of trial and error. Some foods that have been shown to exacerbate symptoms are refined and processed foods (since they require more work for the body to break down), high fiber foods, dairy products, and beverages with caffeine (I know, coffee is a must for so many of us morning runners!). 

It is best to not go into a complete diet overhaul and eliminate everything. You may only have one food group that your IBS is sensitive to so avoiding everything is unnecessary. The number one place to start is by eliminating one food at a time and tracking your intake and body responses with a food diary. Cutting out dairy as a first option has been shown to have positive results in controlling symptoms. This food group is not digested very well in general in any body, so when combined with lactic acid buildup during exercise, it can disrupt the stomach for most people anyway, so it’s an even worse situation for those who suffer from IBS.

Tips for Easing Symptoms

·     Never introduce a new food/food group right before a race! Practice keeping a steady diet for at least 1-2 weeks before the event.

·     Stick with natural mid-run fuel. Gels and sports drinks can be highly concentrated and if you do not have enough water after taking them, it can cause bloating and cramping soon after.

·     Dehydration causes nausea in general so staying hydrated before, during, and after runs is important. The best approach is to practice being hydrated ALL THE TIME.

·     Avoid foods high in protein and fat before running. Actually, it is best to give at least 2 hours for a meal/snack to digest before heading out.

·     Research shows that symptoms are not only worse just after a meal, but in the morning hours as well. Opting to run later in the day may be ideal, but most races are scheduled in the early AM, so morning runs are beneficial to train the body for race day.

Once you have an idea of what your triggers are, training will be much more comfortable. For those of you who race, be careful with the “carb-loading” leading up to the event. Instead of taking in a large amount of carbs the couple of days leading to a race, it is best to start the loading about a week before and spread the quantity over the day. It may take much more time out of your schedule and weeks or even months to really figure out what is causing your symptoms, but in order to train comfortably with IBS and avoid taking medications, which are usually antidepressants, this trial and error process is worth it.

What is Macro Tracking and How Does it Help With Your Goals?

Many of us have been dieting, or at least trying to, for years. The ultimate consensus to lose weight has been to burn more calories than you eat. Although this may make sense, it takes much more input than that. Consuming 500 calories of chocolate cake does not treat the body the same as 500 calories of broccoli. Due to the different reactions of the macronutrients—carbs, protein, and fat, calories are not all created equal. It may seem time-consuming to not only count your calories, but also every single gram of the macros, but it will end up being extremely useful if you are looking to lose weight or improve your fitness.

Athletes especially are one group who will benefit the most from counting their macronutrients, as the amount of protein and carbs significantly impacts their performance and recovery. Endurance athletes are at the greatest risk of injury and burnout if they do not consume enough carbs and protein at specific times surrounding their workouts. Proteins are known to be the building blocks of muscle, so it is obvious why those who exercise should consume a sufficient amount. High protein diets have been studied and seem to be the way to go for weight loss as well. In order to understand what ratio of macronutrients you should be eating you need to take a look at your goals.

Weight Loss

As mentioned, weight loss comes from eating less than you burn. Of course, a mixture of cutting calories and exercising more is the ideal plan, but most people have the hardest time with the diet part. When trying to lower calorie intake enough to make a difference, many dieters become irritable, develop uncontrollable cravings, and end up with barely any energy to get them through a workout. These are reasons why many people cannot stick to a strict diet.

When incorporating macro tracking into a weight loss diet, you can be sure your body is getting all of the nutrients it needs. Keeping protein high means you will stay full for a longer period of time. Enough carbs should keep your energy levels up. Some dieters get used to trying to cut out carbs completely and end up getting scared to add them back into their routines. Keeping tabs on macros shows how a higher carb diet than what you are used to, say 40-50% carbs, will not contribute to weight gain. This is because you will be more aware of what you are putting into your body. Remember, a 1200 calorie-a-day diet of just bacon and eggs will not let you reach your goals like 1200 calories of lean meats, low-glycemic carbs, and healthy fats will.

Gaining Muscle

When trying to get stronger and leaner, putting the time in the weight room is generally the way to go. In reality, if you do not eat a proper diet for this specific goal than gaining muscle will either be almost impossible or take a very long time. Macronutrient ratios will be different if your goal is to gain muscle rather than to lose weight. Protein intake must be higher as this macronutrient is the building block of muscle. But keeping carbs high is also important, as your body will require sufficient energy levels for weightlifting.

Now, gaining muscle and losing fat at the same time (which is most people’s dream!) can be tricky. Thankfully with a macronutrient tracking diet, you can achieve this goal. The key here is to be in a calorie deficit but not too drastic, in order to keep up with muscle building. A deficit of 10% is a good place to start but must be adjusted along the way. It is especially important to look at your protein ratios to make sure the building of muscle outweighs protein breakdown. Being in a calorie deficit with not enough protein will lead to dropping pounds but losing muscle.

Improving Fitness Performance

Runners, particularly those who race, are vulnerable to becoming “skinny fat”. This means they easily lose weight but all of the running basically eats away at their muscle. This means their macronutrients are out of order. Runners must make sure to be consuming enough carbs, around 60% of total calories, to fuel their bodies for endurance training. Keeping protein at a higher ratio is useful to maintain as much of their muscle as possible. The stronger the body, the faster the paces! Fats also have to be accounted for as they help regulate hormones and keep us feeling full throughout the day. A good ratio of macros for a marathon runner is 60% carbs, 25% protein, and 15% fats.

Although this sounds like extra work besides counting calories, it easily becomes habitual. When you realize how well your body responds by keeping within these ratios, you will want to stick with it. Of course, consuming quality foods as the majority of your diet is most beneficial, but macronutrient dieting allows you more freedom and flexibility. As long as you stick to your carb/protein/fat ratios you can feel free to enjoy foods that you love more often and will not feel guilty when cheating a bit. This type of macro diet is popularly known as the “IIFYM” (If it fits your macros) diet. To make things easier there are plenty of applications for macro tracking, such as Macrostax, that allow you to just plug in the meals you eat and it will show you whether those meals fall within your ratios. Once you see quicker results from macro dieting, you won’t go back to your old ways!

Sources:

Anne-Claire Vergnaud, Teresa Norat, Traci Mouw, et al, Macronutrient Composition of the Diet and Prospective Weight Change in Participants of the EPIC-PANACEA Study, Journal, Jul 13, 2018