Runners work hard. We plan our schedules around training
programs. We get up early and stay up late to ensure we don’t miss a run. We
push through the pain.
The one area we don’t put as much energy into: Nutrition! After all, isn’t one of the
reasons we run is so we can eat more?
One thing is fact - the more calories you burn, the more you
can consume. But, the catchy part is what type of calories are you consuming?
More importantly, are your food choices of substance? In other words, are they meeting
your daily vitamin and mineral needs?
Why put in all that hard work into training when your eating
habits are not supporting it?
We need to educate ourselves on nutritional facts! We need
to read labels and yes, this does take time. But like anything else, the more
you do it, the better you get at it and the less time it takes.
I want to share the three
most important things women need to look for on nutrition labels. I talk
about the “Three S’s To Avoid” a lot, but they are that important:
SATURATED FAT, SODIUM,
SUGAR
Saturated Fat - One
of the biggest causes of cardiovascular disease, diets high in saturated fat
can also increase your risk of heart disease and stroke. Less than 10% of your
daily calories should come from saturated fat. So what does that mean? Let’s
break it down:
If you consume 1,800 calories per day, less than 10%, or 180
calories should come from saturated fat. There are 9 calories in one gram of
fat, so 180 calories of saturated fat divided by 9 calories per gram equals 20 grams of saturated fat.
Sodium - There is
definitely a link between high sodium diets and heart disease among women.
Sodium also causes water retention, sodium ions trapped just under the skin,
giving the appearance of cellulite. When you sweat you lose sodium and the more you sweat the more
sodium you release.
The big question when it comes to sodium - Should an athlete
consume more sodium than the recommended
2,300 milligrams or less per day? The very general answer to this question
is not unless you are working out, or sweating, for more than one to two hours
per day. Of course everyone is different. If you feel any of the following
symptoms during or immediately following exercise, you may have sodium
depletion (hyponatremia): Grogginess, nausea, incoherent, or have trouble
standing. Consuming a salty food will eliminate symptoms quicker than consuming
an electrolyte sports drink as sports drinks are mostly water, which will
defeat the purpose.
Hydration is a much bigger issue for runners than sodium
depletion, so unless you experience symptoms, replenish with water over
electrolytes.
Sugar - Sugar is
a simple carbohydrate. Carbohydrates are made up of two categories:
1.) Simple Carbohydrates (blood sugar or glucose)- Foods
containing simple carbohydrates are sweet tasting, like cookies, fruit, sugar,
honey, candy, cake, etc… Simple carbs are already very close to being in the
digested form, so they pass into your bloodstream almost immediately, unless no
energy is being exerted.
2.) Complex Carbohydrates - These are found in foods
prepared with grains and vegetables and take longer for the body to digest,
having a lesser effect on blood sugar levels. Even though both simple and complex carbs
provide needed glucose, the complex carbohydrates provide several nutritional
advantages, such as additional vitamins, minerals, and fiber needed for good
health and performance.
So basically, carbs are sugar or starch. Apples, oranges,
potatoes, grains, candy, bread are all carbohydrates. Carbohydrates break down
into glucose molecules. When used as energy, carbohydrates become fuel for your
muscles and brain. If your body does not have any use for the glucose, it is
converted into glycogen and stored in the liver and muscles as an energy
reserve. Your body can store about a half a day's supply of glycogen. If your
body has more glucose than it can use as energy, or convert to glycogen for
storage, the excess is converted to fat. Yes, FAT!
Wonderful rule of thumb - Consume nearly all of your
carbohydrates in ‘whole’ form: fruits, vegetables, whole grains. This is the
best short term and long term energy an athlete can consume. You will also
avoid the ‘crash’ often experienced with some of the high sugar energy sources.
Bananas, orange slices, and raisins are ideal whole food choices for quick
energy replenishment.
Everyone’s nutritional needs vary, but the following daily guideline
summary is good start:
-Consume less than
20 grams of saturated fat
-Consume less than
2,300 milligrams of sodium
-Consume refined
sugar sparingly
Keeping track will take some daily effort. But I assure
you, it’s worth it! Improved athletic performance, improved overall health, and
an ideal body weight are worth taking a little bit of time to research what you
are putting into your body. By simply getting a handle on your food choices and monitoring these three things,
you will begin consuming healthier, more productive calories, thus seeing
results!
You Are Worth The
Investment J
