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.

A Runner's Guide to a Healthy Immune System: COVID-19 Edition

The truth about the coronavirus pandemic is one that’s hard to believe. While this disease continues to spread, people all around the world are wondering how the massive changes are going to affect their lives. We are already getting a glimpse of the effects on society—closed restaurants, bars, and venues, canceled events, and limited interaction with friends and family. The effects on the economy don’t seem so big now, but as the pandemic continues to spread, the shut down of everything around the globe, including our very own jobs, is going to have a major impact on our individual incomes and economics as a whole. I mean, have you seen the stock market recently?!

As athletes, we should already treat our immune system as a priority to our health for two reasons: 1) We enter an immunocompromised state every time we train intensely, and 2) Getting sick keeps us from our regular training schedules. Most people don’t realize that it takes more than popping a vitamin C supplement every day to keep our immune systems healthy. Our sleep patterns, diet, training regimen, stress levels, and hygiene all play a big role in immune health. During a crisis such as what the world is going through now with COVID-19, we have to pay even more attention to each factor.

Diet

We all know how important a healthy diet is in general but it’s actually specifically linked to our immune function. Our immune system relies on white blood cells to create the antibodies that fight off bacteria and viruses and, believe it or not, certain foods can impair this white blood cell function. Studies have shown that a high fat diet can weaken the immune system. You may have read that a full-on plant-based diet is the way to go, but this is mainly due to the fact that plant-based diets generally have less dietary fat and more fiber—two factors that help improve immunity. You can still eat a high fiber, low fat diet and not specifically be plant-based. Loading up on fruits and veggies is also key to protecting immune health, since they are full of vitamins and minerals.

Sleep

The immune system is pretty complex, and so is the link between its health and our sleep patterns. The basic premise is that with sleep deprivation, our T-cell development is diminished. T-cells are the soldiers of the immune system that attack bacteria and viruses, and help keep us from getting sick. On top of limiting T-cell growth, sleep deprivation increases inflammatory cytokines in the immune system, leading to the development of colds and flus from the viruses that could not be fought off by the T-cells. Sleep is also when we experience our highest fever during illness. We tend to think fevers are a bad part of being sick, but it’s actually our bodies way of fighting off infection. If we don’t get good quality sleep, we can end up with a longer dose of the flu or seasonal cold. Aim for 7-9 hours each night for a stronger immune system.

Supplements

It is not absolutely necessary to take vitamins and other supplements every day in order to be healthy. If you regularly eat a wholesome diet—the right amount from each food group, then you most likely get all of the nutrients your body needs. The problem is the majority of people do not eat a wholesome diet, so taking a daily dose of the right vitamins is essential to good health and organ function. For immune function in particular, a good starting point is adding in vitamin C, zinc, and magnesium. One nutrient that is often overlooked by athletes is glutamine. This vital amino acid works directly with immune cells to fight off infection. Our body naturally produces it already, except that during times of stress, less glutamine is produced. This happens during both physical and emotional stress—intense training, sickness, cancer treatment, or even simply just being mentally stressed on a daily basis from work and family obligations. It can be helpful to add in a glutamine supplement after hard training sessions, especially during cold and flu season.

Training During the Outbreak

How many of us have had to change our training plans because either our local running routes have closed or our cities have gone on lockdown at this time? If the case is that you cannot run outside, then there are other options to get in your endurance training. Of course if you have an at-home treadmill, you are saved—you can keep your same training plan as if there was no crazy outbreak. Most of us, though, don’t have this luxury so we need to find another way. If you live in an apartment building, run laps through the parking garage. It’s not only a way to keep up your training program, but you get the added bonus of working on a hilly route!

If you are heading outdoors for your run, do your part and practice social distancing (6 feet apart from anyone!) and good hygiene. Here are some tips to follow to help keep you at low risk of catching and/or spreading any viruses:

✖️RUN SOLO - stay away from group runs, even if you think you are all healthy. Remember you can be carrying the virus around without knowing (zero symptoms!).
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✖️Don’t drink from water fountains - they are rarely cleaned and you can’t count on absolutely no one having put their mouth on the spout, and some people even spit in the fountains too! Just deal with carrying your own bottle for now.
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✖️Keep social distance - 6 feet away from every person! If you have to pass someone, try to hold your breath for a few seconds and look the other way.
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✖️Wash your hands immediately when you get home and get out of your run clothes—you don’t know what has dropped onto you while running.
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✖️Stay hydrated ALL DAY & keep a healthy diet—As stated above, this helps keep a strong immune system!

At-Home Workouts

If you can’t run outside, lack a parking garage, and don’t have enough space to jog around your home, it’s okay ! Don’t worry about losing fitness or getting out of running shape! There are plenty of exercises you can incorporate every day that will keep you in good form. You can make it a goal to maintain your endurance and strength as much as possible by combining a mix of moves. Thankfully you can still place orders online for workout equipment. My go-to tools are resistance bands and medicine balls. Click here to shop these and so many other options! To get the best out of your workouts, make sure to incorporate short rest breaks and keep your heart rate up as if you were running. Explosive moves such as plyometrics are extremely useful for runners and torch more calories than static moves. Try to keep your body moving for the same amount of time you usually run every day.

We are all hoping this virus will get under control within a matter or weeks, so it won’t be long before you can get out for a run again! The positive side of switching up your program for the time being is that you can give your body a break from the constant pounding of running and work different muscle groups. You’ll be surprised how much it will help with your form, strength, and pacing once you’re back out on the road! Endurance may lack bit when getting back into it, but it’s a part of fitness that quickly returns after just a few weeks off. The key is to keep your body moving!

Sources

1. Berenbaum, F.; van den Berg,W.B. Inflammation in osteoarthritis: Changing views. Osteoarthritis Cartilage 2015, 23, 1823–1824. 

2. Rinninella E, Cintoni M, Raoul P, et al. Food Components and Dietary Habits: Keys for a Healthy Gut Microbiota Composition. Nutrients. Published online October 7, 2019

Sick While Tapering? Here’s Why & Ways To Prevent It

Training for a marathon requires several months of hard running, at least decent nutrition, and adequate sleep. The last two to three weeks are extremely important to the training cycle, as it is when the body prepares for race day by enhancing recovery while maintaining the fitness gained throughout the prior months. The goal of this taper period is to get the body to a more relaxed state and fueled for race day. To reach this goal, there should be a gradual drop in mileage and heavy weight lifting, and a focus on proper nutrition. Many runners use this time to lounge on the couch and go overboard on the carb-loading, but it should be more structured than that! A drastic change in routine during the taper is not such a good idea because the body has been used to tackling loads of miles and exercise and a diet to sustain that activity level. It may shock the body and possibly cause illness. The common occurrence of illness during the taper period may be due to other reasons as well.

Overtraining Syndrome

Studies have been done to assess the response of the body’s immune system to physical activity. There is not much evidence to conclude that properly trained and recreational athletes are more susceptible to illness than non-athletes. However, there seems to be an effect on immune function with prolonged intense physical activity. The strongest correlation is the susceptibility to illness and the over-trained athlete. Overtraining syndrome is when there is insufficient rest with a high volume of physical stress, and many times this is combined with other stressors such as emotional, nutritional, and environmental stress. If this pattern continues, after a certain time chronic fatigue will set in along with poor recovery.

Low Plasma Glutamine

Over-trained athletes often present with low levels of glutamine in the body. Glutamine is an amino acid that is responsible for the healthy functioning of lymphocytes, which are the white blood cells that keep our immune systems working properly. With low levels of glutamine, athletes who are undergoing intense physical stress, as in overtraining syndrome, are more susceptible to infections. Although the main focus to prevent a drop in lymphocyte function is to avoid developing overtraining syndrome, glutamine supplementation is an option to keep levels where they need to be.

Post-Exercise Immunosuppression

There is a drop in some aspects of immune system functioning following exercise, especially intense exercise, such as a long cycle or run. This window of opportunity for infections can last between 3 to 72 hours. Some studies have shown that over-trained athletes who have a combination of stressors may extend this window even longer than a three-day period. This may be a reason why illness arises during the taper period. Our hardest training is performed right before the taper begins and with a window of opportunity extending to three or more days, we are more susceptible to falling ill. This is where proper nutrition is key. It is beneficial to have a wholesome diet full of the essential vitamins and minerals the body needs to lower our risk of developing infections.

Tissue Damage

Intense exercise causes tissue trauma that triggers higher levels of cytokines in the blood due to chronic inflammation. Elevated cytokines will causes a suppression of certain lymphocytes that are responsible for immunity. This occurs mostly in over-trained athletes who do not recover properly. A protective response of the body is automatic behaviors that will lead the athlete to decrease training intensity. This is due to the communication of cytokines with the brain to induce mood changes and fatigue.

Taper Illness Recovery & Prevention

The first plan of action to prevent taper sickness is to avoid falling into overtraining syndrome. Throughout the several months of training it is vital to incorporate enough rest time. Not every body is the same. Some tolerate less recovery than others. It is important to keep in mind that without proper recovery, our bodies cannot perform at their best. As mentioned above, good nutrition should also be a top priority every day during training. A diet full of essential nutrients and vitamins is key to keep our bodies working properly, as well as maintaining a low risk of acquiring infections.

If you are reading this while you are already sick and in the midst of your race taper, then the best action to take is to get plenty of rest during this time and drink a good amount of fluids. Nutrition is extremely important during illness, as our bodies require more energy to assist in the healing process. Appetite may be low or nonexistent during sickness, but it is vital to make sure to eat enough calories and make sure it is all from high-quality foods! The taper will require continued training runs at a lower intensity and volume, but if your illness consists of fever, body aches, and chest symptoms, it is best to take a few days off from physical activity. If symptoms are from the neck and above, such as a runny or stuffy nose and headache, it is usually safe to head out for easy runs. Remember, the taper period is not meant to improve performance and taking a few days off will not lower your fitness levels. Forcing running during this time while you are sick may only prolong your illness and negatively affect your race day outcomes.

Sources

Elena Papacosta and Michael Gleeson, Effects of Intensified Training and Taper on Immune Function, Journal, Jan 31, 2020.

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

Beta-alanine & Exercise Performance

Runners, like many other athletes, are constantly looking for safe ways to improve their running performance. Whether it be training in certain environmental conditions like in the heat or at altitude, or changing their fueling methods, there are many strategies one can use to get faster and last longer. The key to seriously improve performance is to understand where you are lacking in the first place. Is it too little muscular strength that is holding you back from running with good form? Or maybe you are actually pretty strong but endurance is what is weak. In many cases performance is hindered by poor nutrition, especially before and during exercise. For some runs it may be just fine to go out on an empty stomach but if you want to run hard and for a long period of time fueling the body efficiently is important.

Supplementation

It is common for athletes to supplement their diets with nutrients they may be missing out on in their regular meals. Runners supplement with electrolytes and other vitamins that are important for proper organ function and recovery from training. Protein powders are probably the most common supplement athletes consume, as it is essential for muscle repair and growth. The building blocks of protein, amino acids, are important in the diets of athletes since during hard exercise muscle fibers go through microscopic tears and require these essential amino acids for the repairing process. 

Beta-Alanine

One amino acid that is actually considered a non-essential amino acid, called beta-alanine, is a commonly used supplement in the sports world. The reason it is considered a non-essential amino acid is because it is not involved in protein synthesis, as are the others. Beta-alanine produces carnosine, a substance that is stored in the muscles and reduces lactic acid accumulation. This lactic acid buildup is produced in the muscles during exercise and is the reason why our bodies require recovery time in order to be ready for another session. If less lactic acid is building up in the first place than recovery time will be shortened. This is the main reason why beta-alanine is being used to improve performance.

*exercise image

During lactic acid accumulation, excess hydrogen ions are produced in the muscles, causing a drop in pH levels—meaning they are now in a more acidic state. This acidity blocks glucose breakdown, which is normally what fuels our muscles, causing less muscle contraction, and eventually fatigue. The carnosine produced by beta-alanine is what maintains a normal pH level in the muscles during this process, therefore lowering the risk of fatigue. This benefit of increased time to exhaustion helps runners and other endurance athletes last longer. 

How Does Beta-alanine Help Marathoners?

Studies have shown that these benefits are more evident in short bouts of high intensity exercise lasting between one and several minutes. This means speed session consisting of 400m to mile repeats can be greatly improved with the use of beta-alanine supplementation. Although marathon running is commonly looked at as a low to moderate intensity exercise, the fact that you have to run at a fast goal pace for several hours requires specific training at significantly high intensity. This is where those short bouts of intervals come into play for marathon runners. Strengthening those fast twitch muscle fibers through speed sessions that can benefit from beta-alanine supplementation will lead to maintaining that goal pace you desire on race day.

Diet, Supplementation & Dosage

Most people who regularly eat animal protein get a sufficient amount of beta-alanine. Beef, pork, chicken, and fish are the main food sources of this amino acid. Regular servings of these proteins will contain between 50 to 250mg of beta-alanine. Most research advises to have between 2 and 5 grams per day to reap the benefits of carnosine production. Over the course of 4 weeks, carnosine concentration can increase by up to 40-60%. Combining the supplementation with a meal has been shown to enhance the production further. After one month of supplementing with this amount, the dosage is then lowered to half. Beta-alanine does not have to be taken at a certain time in order to gain the benefit. Some athletes combine it with their pre or post-workout drinks, but it can be included with any meal.

Supplementing with beta-alanine has been shown to be safe and effective at improving endurance and decreasing muscle fatigue during exercise. One common side effect that may be experienced is paraesthesia, which is a tingling sensation usually noticed in the face, hands, and neck. This effect is usually mild, short-lived and occurs during the first few times of taking the supplement. Carnosine production decreases by 15-20% from youth to adulthood, which suggests that beta-alanine supplementation may be even more beneficial for older athletes. As with any other supplement, it is advised to talk with your medical doctor before including anything new in your diet. Although beta-alanine is safe and shown to be effective, studies have not concluded its effects on athletes with any specific medical condition.

Sources

Ducker KJ, Dawson B, Wallman KE, Effect of Beta-Alanine Supplementation On 800-M Running Performance, Journal, Sept 26 2019.

READY, SET, GO... Miami Marathon Training in Full Swing

Here goes another marathon training season! I am already looking forward to my next full marathon—Miami Marathon in February 2020. My 20-week cycle starts today and I am fully prepared for what these next five months will bring! I use a longer training cycle than most because I am a high mileage runner, so I like to have more time to get to 100+ mile weeks. I make sure to stick to no more than a 10% increase each week, with a few lower mileage weeks in the mix. So far, throughout the summer, I’ve kept my mileage around 65 on average, but have had a more unstructured program. I’ve basically kept most runs easy, with some hills sprints every week or so, and some tempo miles when I’ve had to use the treadmill. Now the fun part begins—STRUCTURE!

My Plan

The difference between the on and off-season for me is not only the fact that I run more in the on-season, but I also eat a little better, stay more on top of my supplements, switch up my strength training to more calisthenics and body-weight exercises, and recover a whole lot more! For the next couple of months, my running program will look a little like this:

Monday:          AM: Tempo + hill repeats

                         PM: upper body + core workout 

Tuesday:          AM: Easy/recovery run

                         PM: Easy run

Wednesday:    AM: Medium long run

                         PM: leg + core workout

Thursday:       AM: Easy/recovery run

                         PM: Easy run

Friday:             track workout + leg/core workout

Saturday:        long run

Sunday:           optional recovery run or other cross-training

I’ll increase my mileage for some of the easy runs and the long run of course. After a couple of months, my tempo and track days will get longer as well. 

Nutrition

No matter the time of the year, my diet looks pretty much the same. I eat relatively healthy overall, limiting “crap” food throughout the workweek and try to stick with one “cheat meal” on the weekends. I don’t stress about having a strict diet—I actually worry I am not eating enough sometimes! The biggest difference I make during marathon training is increasing my calories...if I were to count, this would probably be around 3000 calories per day. I focus on eating high-carb and protein, and moderate fats, making sure at least 85% of what I eat on a weekly basis is “quality” foods. Here is a sample of what I generally eat in a day:

Pre-run:    Either a clif bar or Maurten 160 or 320 drink (bagel with PB before long runs)

Post-run/breakfast:   Smoothie with protein, cherry juice, beta alanine, beetroot powder, banana, berries, and chia seeds OR oatmeal

Lunch:    Eggs & toast, sandwich with turkey or tuna, or oatmeal if I didn’t have it for breakfast

Snack/pre-workout:    granola bar

Post-workout:      protein shake

Dinner:     lean meat/fish/chicken with veggies and rice/potatoes/pasta (usually 2 servings)

Dessert:     Either cookie dough or Justin’s Peanut/Almond Butter Cups

Supplements

I am good about taking my regular vitamins throughout the year, but try to be more strict about this during training, along with some additions. My daily dose of vitamins year-round includes: vitamin C, zinc, magnesium, fish oil, calcium, and iron. During training season I add in glutamine post-workout and beta alanine twice a day, evenly spaced out. Glutamine is great for keeping the immune system healthy and recovering the body. Beta-Alanine is used to help reduce lactic acid accumulation, which means less muscle fatigue. I’ll add in a blog post soon about these supplements!

Recovery

This is my hardest part! Sleep should be a top priority if you want to run well, but it’s the biggest challenge I have. I am a light sleeper so just about any noise, movement, or light wakes me up. I also have a hard time falling asleep. I take melatonin when I remember, so that helps some, but my goal this cycle is to gradually start getting to bed earlier so I can have a little more sleeping time! I have been using the ResMed S+ sleep monitor and it has helped so much! I track my sleeping patterns, so I am able to pinpoint what is most likely causing my poor sleep. My other recovery tactics are little things I do throughout the day like rest with my legs elevated every couple of hours and use my Normatec Recovery boots one hour per day. This truly helps prevent swelling in my calves and feet and keeps my soreness to a minimum every day! They are pricey, but worth it! Here is a less expensive brand you can try.

 I am hoping for a smooth ride from here until February. I will be documenting as much as I can, which will not only help so many of my readers with their plans and motivation, but it keeps me accountable as well! I will keep everyone posted if I decide to add in a race or two this Fall as part of my training. I’m thinking about joining in on the Turkey Trot fun and race my first ever 5k and maybe squeeze in a half marathon in December. We’ll see! Stay tuned.

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