No better way to start off a week:Well, technically yesterday was the first day of the week. And it started off like this:Mmmm pancakes. We made whole wheat blueberry delights with strawberries. I never buy berries, but the end of summer is coming and my birthday is this week so I went for it. Whole wheat flour isn’t quite as fluffy as regular flour, but if you drench the cakes in syrup then you’re perfectly happy anyways.
Speaking of food and running, last night Anthony and I headed to Pacers in Logan Circle for a training nutrition talk. A personal trainer/fitness coach presented on how to properly fuel yourself for distance running.
- Eat breakfast. It’s the most important meal of the day and helps your muscles recover after morning runs.
- Runners should probably eat more carbohydrates than non-runners, but not 10 bagels a day.
- Gus, Gatorade, and water are a good idea on runs longer than 6 miles (personally, I usually don’t eat Gus unless I’m going out for more than 17 miles or so, but it’s different for everyone)
- You don’t have to eat before a morning run, but you should eat within an hour afterward.
- It might be best to work out in the morning — for men, your testosterone levels are highest in the morning, which will help you build muscle — for women, your “testosterone-like” levels are highest in the morning, which will help you build muscle.
- Eat a healthy, balanced diet of “real” foods to get the best “bang for your buck” when it comes to your calorie intake. A good strategy is to shop around the perimeter of the grocery store.
- Carb loading is good, but not in the form of binging on a huge bowl of pasta the night before a race. It’s more about a small, gradual buildup of carbs the entire week before a race.
- If you want to eat a cookie, eat a cookie.
So, no real “aha” moments, but a few interesting discussions nonetheless. Other topics attendants had questions about were sensitive stomach issues, dairy intake, protein intake, and simple vs. complex carbs. For more complicated topics, the fitness coach basically told us to listen to our bodies and figure out what works best for us. She also encouraged us to go to ChooseMyPlate.gov, where you can build a profile and get a summary of how much you should be eating, and what your plate should look like.
I played around a bit with it this morning — it’s really neat! Lots of guidance available on meal planning and nutrition. I’d recommend it for anyone interested in their diet, whether training for a marathon or not.
But the real question is: where does calamari fit into MyPlate?