Nutrition Basics

Before we begin talking about specific nutrition needs while training, let's make sure that we are on the same page with some nutrition basics. We get energy (calories) from carbohydrates, proteins, and lipids (fats). Each of these nutrients has a slightly different function.

Carbohydrates provide quick energy for our cells. We get carbs from foods such as cereal, pasta, breads, rice, fruits, and starchy vegetables (grain, fruit, and veggie groups). It is important to incorporate adequate carbohydrates into you diet on a daily basis. For most individuals, adequate carbohydrates means a minimum of 6-9 servings each day. You can maximize your nutrient density by choosing carbohydrates that are whole grain and high in fiber.

Proteins are the basic building blocks of our bodies. Protein foods include meat, fish, poultry, dairy, nuts, and legumes (meat, dairy, and veggie groups). We must have enough protein to maintain muscle tissue. This is especially important during training to be sure that our body is able to repair the damage that occurs during normal training. For many individuals, this is a minimum of 4-5 servings each day of protein foods including dairy. Most Americans meet our protein needs easily because of our portion sizes- you don't hear many people ordering a 2-3 ounce steak at a restaurant!

The last macronutrient group is the lipid group. I prefer to say "lipid" instead of "fat" because the word "fat" gives us the idea that fats in food will automatically be stored as fat in our bodies. This is not true. Lipids are a vital part of our diet. They provide energy and satiety as well as facilitate the absorption of fat soluble vitamins. Lipids are already incorporated into many foods we each such as some meat and dairy. We can also add lipids to our diets through use of oils, dressings, and butter. We should use the foods from this macronutrient groups sparingly, because these foods are calorically dense. This means that a little goes a long way.

Once you have an understanding of nutrition basics, it becomes easier to be sure that you are nourishing your body well!

Nicole

Hydration: Is it really that important?

Hello everyone,

I think an important topic to begin with is hydration. We all know that in the Arizona heat we have to stay hydrated! With high temperatures continuing throughout the month of September, it is possibly more important to pay attention to hydration now than it will be in our race month of February when our temperatures will be more moderate!

Here is the deal on why hydration is so important. Sweating is the body's main mechanism of controlling body temperature during exercise. Picture this: You are training by running 5 miles today. As your muscles are utilizing glucose, they are giving off heat. This increases the temperature of the blood. The blood is carried to the surface of the skin. The skin temperature increases and perspiration appears on the surface. Through evaporation, the skin temperature is cooled as well as the blood under the surface. To be able to continue this process continually, you have to continue to provide your body with water to be used for sweating!

So hopefully you are sold on the idea that you need to remain hydrated. What should you use for hydration? Both water and sports drinks have a place, in my opinion. The presence of glucose (sugar) and sodium (Na) help the intestines to absorb water. This supports the use of sports drinks in addition to water alone. When you are choosing a sports drink, aim for about 6% of carbohydrate (CHO) and 80-120 mg of Na for each 8 oz serving.

To figure out the % of CHO take the g (grams) of CHO in a serving divided by the weight of 1 serving. For example, I looked at Gatorade Thirst Quencher (I'm not endorsing this specific product- I'm just using it for an example in how to figure out the information).

16 g carbohydrate/ serving

__________________= .0655 x 100 = ~6.5 % CHO

244 g (1 cup or 8 fluid ounces)

Hydration is an issue that you must continue to be aware of throughout your training, not just when you are actually working out. If you begin your run dehydrated, drinking an appropriate amount throughout your work out will not be sufficient. Here is a model of what adequate hydration may look like for you.

• Throughout the day: 8 oz fluids with each meal & snack
• Before working out: 8-16 ounces of water/fluid
• During work out: 4-8 ounces of water/ fluid every 15-20 minutes *
• After work out: 8-16 ounces of water/fluid*

*For the "during" fluids, I would encourage you to consider an energy drink if you are going to be exercising for greater than 60 minutes. For the "after" fluids, I would encourage the use of a sports drink that meets the criteria discussed earlier in the blog.

I hope this information is useful to you!

-Nicole

I consulted the following text while writing this blog: Krause's Food Nutrition & Diet Therapy 10th Ed. By L. Kathleen Mahan and Sylvia Escott-Stump

Welcome to the Nutrition Blog for the Arizona Marathon!

Hello future marathoners!

I have been invited to provide you with nutrition information that will support you on your way to participating in the Arizona Marathon. I will post information that I think is nutritionally important for your training such as hydration issues, sports nutrition in general, and race day nutrition. Optimal nutrition is integral in your body's ability to perfom at its peak, so to race well we have to nourish well. I will also provide links to sites that I have found helpful in my own athletic career.

I look forward to seeing many well nourished and well hydrated runners on race day!

-Nicole