It is heating up out there – both the weather and racing!  When planning your race nutrition and hydration, it is important to keep these two items separate.

The first item is fuel. When you plan your race nutrition, there is a certain number of calories or grams of carbohydrates per hour that you aim for. This is usually 60 grams of carbohydrates (or 240 calories) or .45 grams of carbohydrate for every pound of body weight. You have to try this out and see what works for you and your GI tract.

The second item is hydration. To get an idea of how much fluid you need per hour, you can conduct a sweat trial. This gives you an idea of the fluid ounces of water you need per hour to stay hydrated.

When you train and race, these items are often combined in the form of liquid nutrition or sports drinks. However, it is important to remember that these are really two separate things. Although you do get liquid calories in sports drinks and you also get water, you may not want to consume all of your water with calories. Here is an example:

Joe needs 60 grams of carbohydrates per hour for his race nutrition and 40 oz of water. He plans on racing for an hour and has three water bottles each of which holds 24 oz (a total of 72 oz). In order to make both his nutrition and hydration work, he could mix 30 grams of carbohydrates from a powdered sports drink in each of two sports bottles. After adding the powdered sports drink, he adds 18 oz of water (what the bottle will hold in water after putting in the powdered sports drink). He fills the third bottle with water.  This gives him his 60 grams of carbohydrates (3o grams of carbohydrates per bottle) and a total of 60 oz of water (18+18+24).

The other reason for thinking of nutrition and fluid separately is to be able to scale your hyrdation based on the condiditons. If you are racing on a cooler day, you may need less water. On a hotter day, you may need more water. Joe knows that no matter what he needs to drink those two bottles of sports drink to get his nutrition, and he can drink more or less water based on the temperature and humidity.

As you plan your training and race nutrition and  hydration, remember that although they often seem to be the same, they really are separate things that you have to think about executing based on what you need for carbohydrates and fluid.

We are entering the training season for a lot of endurance and ultra-endurance events. A couple of key ways athletes can improve their performance is to get their pre- and post-race nutrition nailed down. Knowing what you are going to eat in the couple of days before and immediately after a race can help reduce your stress levels going into the race and keep you GI tract happy.

Pre-Race

Pre-race fueling includes the couple of days before the race. Start now trying out foods to find what works for you before your workouts. This becomes more important as the workouts become longer. Planning your pre-workout/pre-race nutrition helps in a couple of ways. First, you find out ahead of time what your body likes. If you are traveling to your race and will not have access to a kitchen, find out the local restaurants and try to duplicate similar foods at home. Second, when you find something that works, it becomes one less thing that you have to think about – “what am I going to eat the days before the race?”

When testing out your pre-workout/pre-race meals, remember to eat, tweak, and repeat. After you have eaten that meal note how you feel after eating it and after your workout. Some find it helpful to keep a log so they know what they did – just like a training log. If your body was not happy with that meal, you did not have a good performance, or think you can perform better, tweak the meal and repeat the process.

Post-Race

Practicing your post-workout/post-race fueling is also important. Research has shown that having a recovery meal within 30 minutes of finishing your workout helps prepare you for your next workout. (Note: this is important if your workout is 60 to 90 minutes or longer or you are working out again the same or next day). Having a recovery meal immediately after your race will help you feel better that day and in the days following.

Think about what your race site is like. How soon can you get to your recovery meal (remember if you are doing a triathlon, you can’t get in until the last bike is in). Or, will you have a support crew who can keep your recovery meal for you? Does it need refrigeration and if so is it available?

Start trying different recovery meals and find one that works for you. You can use low-fat chocolate milk or any of the commercially available recovery drinks. I prefer liquids because they are quickly absorbed and most athletes prefer that to something solid immediately after working out. Again, eat that recovery meal, see how you feel, tweak, and repeat.

Summary

There is not a magic pre- or post-workout or race meal. You have to find what works for you and your body. That is why this is a process of. . . eat, tweak, and repeat!

The other day I was looking at all the bikes in our garage (we have a lot of bikes in our garage). My eyes came to rest on the two bikes that started it all – two Specialized hybrid bikes. Back in the early to mid-1990′s John and I gave each other bikes for Christmas. I don’t remember our thinking, but we wanted to start getting active and wanted something we could do together. Not long after getting the bikes, we joined a beginners group of cyclists training for their fist century ride (100 miles). Then, we ended up doing the Alamo Challenge when it went from Houston to San Antonio (a double century over a weekend). As we were training for the Alamo Challenge we started riding with a local bike club. It was a challenge to keep up with them on their road bikes when we were on our hybrids. We decided that if we wanted to even look at bikes after the Alamo Challenge we would get road bikes. The weekend after the Alamo Challenge we were shopping for road bikes. Then, we started racing on the road which lead to racing on the veledrome. Eventually, running came into the picture when I didn’t have time to train to race my bicycles. Swimming came a long a few years after that which lead to triathlons. Our garage now contains 8 bikes and a couple of frames. We even have a tandem that we have taken to Hawaii and done a tandem rally (a ride with 40 other tandems) on three islands. Those two hybrids lead to a lifetime of activity – and much more than just riding bikes. I often wonder what our lives would be like if we had not gotten those bikes that fateful Christmas.

My question to you: Is there some activity you have been wanting to try? Maybe you have wanted to do a triathlon but need a bike or need to learn how to swim. Maybe you are just looking for a change – how about finding a ballet or belly dancing class? Why not try a boot camp class? This time of year when we are focused on giving to others, why not find a way to give a gift to yourself of a new activity. It could be something small or something big. You never know where it will lead. Trust me. If someone had told me when we got those two bikes that years from then we would be doing marathons and triathlons, I wouldn’t have believed you.

So, what is going to be your gift to yourself?

Two Businesses Notes. . .

1) Do you want to nail your race day nutrition? I’m now offering race day nutrition planning. Email me at penny@eatingforperformance.com to find out more.

2) Based on the responses to the Ironman nutrition distance coaching survey, I’m working on a monthly nutrition coaching package for those competing in Ironman Texas in May, 011. I’ll keep everyone posted about when it will be available and what it includes.

A lot of my triathlon and running friends are starting training or hitting their peak training amounts for upcoming races.  When people start increasing their training, they seem to hit a point when they are hungry all the time.  Having been there, I can identify.  It is like there is this little voice in your stomach going “feed me, feed me, feed me” constantly.  They need to eat A LOT of food.  Their need to eat A LOT of food can cause problems with spouses and significant others.  This means you need to really talk about your food.  Even if you are not training, but trying to watch your weight, you still need to talk with others who share your household about food.

For example, we have Bill who is training for an Ironman triathlon.  He needs 5,000 calories a day.  His wife Sue is maintaining her weight and needs about 1,800 calories a day.  Bill offers to make dinner one night.  He makes pasta with meat sauce, a salad, and a side of steamed broccoli.  All is good – right?  Right.  Until, Bill portions out the servings.  Not thinking that his wife does not need the same number of calories he needs, he puts equal servings on both plates.  This happens a few nights a week for a few weeks.  Sue notices her clothes are getting a little tight.  Sue steps on the scale.  Sue is not happy with what she sees and starts to figure out what is going on.

Unfortunately, this is a common occurrence.  When I work with athletes on meal plan, I warn them (if they do not live alone) “Your spouse/significant other CANNOT eat the same amount as you.”  Both the athlete and other person have to be very cognizant of what and how much they are eating.

Another food issue among couples is what to eat.  If you and your partner do not like the same foods all the time, it is OK to make two lunches or two dinners.  Each person is responsible for their own food.  John, my husband, and I do this frequently.  That way, we still eat dinner together and are both happy with what we are eating.  But, your partner does not know how to cook?  Why not take a cooking class or two together?

John is starting to ramp up his training for his Ironman.  He needs more food than I do.  Whenever food goes on a plate or in a bowl we either serve ourselves or confirm with the other how much he/she wants.  This keeps us both happy and our waistlines where we want them.  We talk about food a lot, baby. . . . .

A recent study showed that most American’s do not know how many calories they need to eat each day to maintain their weight.  Honestly, I’m not surprised.  This also means people do not know how much they need to eat to lose weight (for most of us, eating to gain weight is not an issue).  In order to help you know your calorie needs, I’m republishing one of my first newsletters.  It is longer than usual, and you’ll need a calculator, but by the time you are done, you’ll have a good idea about how many calories you need per day.

• The equation is an estimate.  You need to pay attention to your weight to determine if the estimate is right.  If you’re gaining and don’t want to, reduce the calories.  If you’re losing and don’t want to, increase the calories.
• Be honest about the information you plug into the equation.  Remember the saying “garbage in/garbage out”?  Well, this is a prime example of that situation.  If you aren’t honest about what you put in, you’ll probably get extra “garbage” on your waist, hips, thighs, etc. 

• Male: BMR = 10×weight + 6.25×height – 5×age + 5
• Female: BMR = 10×weight + 6.25×height – 5×age – 161

Notes:

• Weight is in KG.  Take your weight in pounds and divide by 2.2
• Height is in centimeters.  Take your height in inches and multiply by 2.54.
• Age is in years.

Now that you’ve determined your BMR, you need to realistically determine your activity level.  To get a better feel for your activity level, you can use Metabolic Equivalents (METs).  I’ll include how to do this in another newsletter.  The activity levels are:

• 1.200 = sedentary (little or no exercise)
• 1.375 = lightly active (light exercise/sports 1-3 days/week)
• 1.550 = moderately active (moderate exercise/sports 3-5 days/week)
• 1.725 = very active (hard exercise/sports 6-7 days a week)
• 1.900 = extra active (very hard exercise/sports and physical job)

Take your BMR and multiply it by your activity level (the number in front of the descriptions) and it gives you the calories you need for a day.  You can also choose numbers between the given activity levels.  For example, if you feel you are between moderately and very active, you could choose 1.6 or 1.65.

If you work out a lot and know the calories you burn during your workouts, I would recommend using the activity level of your daily life (e.g. sedentary or lightly active if you sit at a desk all day) then add on the calories from your workouts.

Example:

• 155 pounds / 2.2 = 70.45
• 5’8″ = 68 inches x 2.54 = 172.72
• Female: BMR = 10×weight + 6.25×height – 5×age – 161
• BMR = (10 x 70.45) + (6.25 x 172.72) – (5 * 40) – 161
• BMR = 1423
• Total daily calories = BMR * activity level
• Total daily calories = 1423 * 1.725
• Total daily calories = 2455

Now that you know your total calories, what next?  Well, if you want to lose or gain weight, you need to subtract or add calories to that number.  A pound is approximately 3500 calories.  If you want to lose one pound per week, you need to eat 3500 calories less per week, or 500 calories less per day.  If you want to lose 2 pounds per week you need to eat 1000 calories less per day.  If you want to gain, then add that amount to your total daily calorie number.  Remember, safe and sustainable weight loss is considered no more than two pounds per week.

There are two very important members of my marathon training village I forgot to mention in my last list.

First is Gabriel Brooks.  He is an amazing PT and my body mechanic.  Any time my body breaks, Gabriel is the one to pick up the pieces and put me back together.  When I was running 15 miles a couple of months ago, I heard a “pop” and felt a horrible pain in my right knee at about mile 13.  I walked then ran it in.  Then, was in pain after finishing 3 miles.  I emailed Gabriel.  He fit me into his busy schedule and did a video analysis of my running gait.  I knew my gait was less than perfect, and the video showed it was worse than I thought.  Gabriel gave me a few exercises, made a shoe suggestion, and things to watch when I run.  Like Tonja, Gabriel knows my body.  He is also an athlete and understands what I’m trying to accomplish.  I can honestly say that I wouldn’t be running in Paris if it weren’t for Gabriel.  Gabriel works in the Sports Medicine clinic at Texas Childrens Hospital.

The other member I forgot is Trigger Point.  I guess this isn’t a member, but a tool.  I use their tools after my long runs to help speed recovery.  A day doesn’t go by that I’m not using one or more of their tools right now.  They are helping my body recover from the last run and be ready for the next.  For example, one area Gabriel identified as a problem is the knots in my calves.  I use the Trigger Point tools to really get in there and work them out.  The balls are much better than tennis balls and the rollers much better than foam rollers because they have solid cores.  That means the outside gives a bit, but the core is there to allow you to really get into a knot and work it out.

The more I think about all the people it takes to get me to a marathon, the more I am glad to be surrounded by them and the tools they provide.  I can’t do it alone because . . .it takes a village.

I ran my first two marathons in 2001 – Houston in January and Marine Corps in October.  At this point, I was a novice runner.  I been running under a year.  I remember the training being a challenge, and each race was a challenge for different reasons.  But, I also remember the thrill of coming across the finish lines.  Now, nine years later, I’m training for the Paris marathon.  What a difference nine years makes.

I like to think of myself as an independent person.  However, I’m not sure if it is that I’m a more advanced runner, or understand my body better, but I’ve discovered that marathon training takes a village.  First, I have my husband who will be running the race as well.  He supports me in every way.  Then, come my training buddies – Theresa, Moya, and Jen.  Theresa and I got to know each other when training for Houston almost ten years ago.  We finished Houston, and she talked me into running Marine Corps.  We have forged a strong friendship over countless miles on the road.  She has been doing my long runs with me.  I’m not sure where I’d be without her.  She told me that someone asked her what race she was training for.  When she responded “Paris” the person got all excited for her.  She had to tell them that she wasn’t running it, but a friend was.  It is a true friend who will run 15, 18, and over 20 miles with you when she isn’t going to run the marathon herself.

Training also takes nutrition.  Luckily, since I’m a sports dietitian I have that kind of covered.  However, I use Infinit* as my sports drink.  I use and recommend Infinit because you can custom mix your sports drink including how strong you want the flavor.  I placed an order earlier this month and their usually speedy service was a bit delayed.  I emailed and got a response back from Laurie Walter.  We emailed back and forth.  I explained about having two long runs left and needing to test my new mixture before Paris (I added caffeine – first time to try it).  Lauire understood and upgraded the shipping so I could have it for my run this weekend.  Laurie and the Infinit gang are now a part of my marathon training village.

Taking care of my body and all of its various parts has also become critical.  I’m not sure if it is because I’m older or if I’m more aware of my body, but massage has become another key piece of my training.  I have a fabulous massage therapist, Tonja Samford, who I’ve used for eight or nine years now.  I think she knows my body better than I do.  I’ve learned the importance of pre- and post-run massages to prepare and recover.  A post-run massage has become part of the reason for finishing these last few long runs.  Tonja is  a member of my marathon training village.

Another group of members of this village are all of my non-training, non-running friends who are lending their support.  It is exciting when they ask about how training is coming, and express excitement about the upcoming run.

The final, and in some ways most inspiring members of my marathon training village, are those who have donated to my Challenged Athletes Foundation Race for a Reason.  This is the first time I have raised money for an organization.  The encouragement and financial outpouring is exciting to see.  I know that each step I will take in the Paris marathon will benefit those who, due to physical disabilities, face greater challenges that I do in being physically active.  To all of you, I say “Thanks!”

Actually, to my entire marathon training village, I say “Thanks!”

The next time you take on an endeavor, be it physical or other, think about the your village who helps you get there.

*If you would like to try Infinit, enter “penny” in the Special Codes area for a 10% discount on your orders.  I do receive a small referral fee when you use this code.

After thinking I was done with marathons, I decided to sign up for the Paris Marathon. Its a business trip. . .really it is. I have a client, Tom Coyne, who is writing a book about running his first marathon. He and a group of friends chose the Paris Marathon. He hired me, through a running coach I work with, to help him with his nutrition. I’m going with Tom and his group to Paris to help with any pre- and post-race nutrition issues they may have. And, I thought, “Why not run the marathon while I’m there? When will I have an excuse to run the Paris Marathon again?” And, I found myself back in marathon-training-land.

Marathon training has reminded me of a lot of the things that those I work with deal with. One of my reasons for training was to see how my training and racing has changed since I became a Dietitian. It has changed, and I continue to learn. I’d forgotten what it was like to experience the dreaded “sloshy stomach” on a run. I’ve had to tinker with my fueling. I’m working on using concentrated bottles since I won’t have a supporter to hand me fuel along the course (John, my husband, will also be running). Fueling for Paris is a bit different because the water stations are every 5K, not every 1 to 2 miles like in the US.

This week, however, I was reminded about the importance of a recovery meal. I ran 10 miles Monday morning. I thought, “this will be an easy 10, easy recovery.” The run was good. I pushed it. It was warmer than it has been in a while. I got home and discovered I was out of my recovery drink. DUOH! I thought, “It will be fine. No big deal.” Was I ever wrong. I was more sore and fatigued than I’d been after my 15 mile run. I was still sore Thursday, and am still feeling it today.

When you workout for 60 to 90 minutes or longer, it is important to have a recovery meal. Personally, I find liquid easier to tolerate than solid after a workout, but either will do. The key is to find a mix of protein and carbohydrates that works for you. For me, I need about 3 to 4 grams of carbohydrates for every 1 gram of protein. If you drink chocolate milk, it is perfect! Chocolate soy milk can work, too.

The second key is to have your recovery meal within 30 minutes of finishing your workout. If I’m using a mix, I have it mixed and in the refrigerator so I can grab it as soon as I get home. During this 30 minute period, your muscles will suck up the carbohydrates and protein like sponges. This means your muscles will re-build up the glycogen (storage form of sugar) that they like to use for energy when you are working out. Wait longer than 30 to 45 minutes, and your muscles don’t absorb the carbohydrates and protein as quickly meaning it takes you longer to recover.

This week reminded me about the importance of having that recovery meal. I knew it, but now I KNOW it. So, next time you are planning a longer workout, be sure to have your recovery meal and see if you notice a difference in how you feel.

Last year, I was contacted by a great running coach, Lowell Ladd, about one of his clients.  This particular client is training for his first marathon and writing a book about it.  He wants nutrition counseling. . . .can I help?  Of course!  I talked with Tom Coyne and we got started with his nutrition planning.  He has a group of 12 friends who are training to run the Paris Marathon in April, 2010.   They have a fun blog called 26.1 To Go.  I love the tag line for the blog, “The quest to solve the greatest mystery in sports: Where the hell is everybody running to?”

Then, I started thinking. . .when am I going to have a business excuse to go to Paris?  Then, I thought some more. . . when I am going to have such a great excuse to, um, run the Paris Marathon?  It only took a few minutes to go from thinking about running it to being a registered participant, to thinking “what the heck have I just done!”

I ran both the Houston and Marine Corps marathons in 2001.  My reasons for running Paris are many: because it is there and I can go, because it would be “fun,” to see how my training and nutrition have changed now that I’m a sports dietitian.

I began training a few months ago and training has been going well.  It has reminded me of a lot of the issues that my clients face when training for and racing a distance event.  However, now that I really understand how to fuel before, during, and after my training has been much smoother.

We are a month out from the race.  I’m filled with a mix of excitement and fear.  At this point you start to wonder and worry about every little ache, pain, and/or tinge.  “Was that a real pain?”  “How is that going to affect my run?”

I’ve also decided to dedicate this run to help those who have a hard time being physically active – those with disabilities.  I’m raising money for Challenged Athletes Foundation.  If you’d like to help CAF “provide opportunities and support to people with physical disabilities so they can pursue active lifestyles through physical fitness and competitive athletics” you can make a donation by clicking here.

In the mean time, I’ll keep training and planning.  And, dreaming of running through the streets of Paris.