Teas in a bottle

The bottle might read “health-tea”, but many bottled teas sold at groceries have high sugar or honey content. And since one bottle is equivalent to at least two servings or more, you also double the calorie count – to nearly 200 calories – might as well drink a bottle of soda.

Rice Cakes – you just can’t help them!

Rice cakes may be low in calories and are fat free, however they don’t have much protein or fiber content, which just simply curbs hunger, according to experts. Even if you just eat two or three of these yummy rice cakes that in reality have lots of sodium or sugar, they just add to the calories of your daily consumption plus leaving you craving for something more. Also, they only come in limited flavored types, so in the end they don’t really satisfy you.

Veggie Burgers – vegetables in a burger should be healthy, right?

Well if you avoid eating beef in your burger to prevent consuming cholesterol and fat may be okay, but this depends on the brand of veggie burger that you consume. What you think is healthy may actually be at least 1,000 calories worth. The size of these burgers plus the cheese that binds the veggies together are not at all diet-friendly. Throw in a bun plus ketchup; maybe you’d just prefer a quarter-pounder instead.

Juice – thirst-quenching and refreshing

If for the past year you’ve been taking in your fruit-serving goal in liquid form, this can explain why you can’t fit into this year’s suit! Find 55 grams of carbohydrates or the equivalent of five slices of bread in one 16-ounce bottle of apple juice or OJ. Oh, plus 12 spoonfuls of sugar.

Diet Microwave Meals to help you with your diet

These ready-to-eat dishes may be lean, but they are high in sodium (more commonly known to us as salt) to enhance their taste because manufacturers can’t go for calorie-rich fat for flavor. Since salt attracts and retains water, the end result is puffy arms and legs caused by water retention.

Salads – with your favorite dressing

Fresh, raw veggies are all good and healthy for you and your waist, but not the croutons, the shredded cheese, candied nuts and most especially your favorite dressing mixed with the veggies. All these extra toppings may well be found in a pasta plate. While vinaigrettes may sound a more healthy option, even nutritionists are quick to say that they may not be as fattening as ranch dressings, but their calorie content is also high.

Tofu – another healthy food made unhealthy

When you order tofu at a restaurant, expect it to be deep-fried and served in sauces and calories, sodium, saturated fat and sometimes even sugar. Tofu is a healthy food in itself, but since it is nearly tasteless, restaurants will always find a way to make it more palatable and tasty – at the same time destroying the healthiness in it.

White rice – makes you full and less hungry

Because brown rice contains fiber and white rice does not, one tends to eat more white rice than brown rice in order to feel satisfied. Fiber is what helps one feel full. Also, compared to whole wheat pasta, white pasta almost has no fiber and therefore less filling.

Splenda and other artificial sweeteners

The bad thing about artificial sweeteners is that it causes one to crave for more sweet foods. They may also compromise the good bacteria in your digestive system.

Diet soda – to satisfy the craving for regular soda

Contrary to what it’s supposed to be, every can of diet soda taken can actually increase the chances of being overweight by about 41 percent, according to researchers.

Eat smart!

Rick

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When I said not being able to comply, I meant not being able to lift the weights you normally lift, not being able to run the hill sprints you normally run and finish the hike you typically complete. I meant deterioration. If you notice that you are getting slower, weaker and your stamina isn’t improving despite your regular routine, it might mean that you’re training more than you should.

This shouldn’t be misinterpreted as deloading, though. If you increase the intensity of your exercise and you fail is normal, but not being able to lift weights prior to your progression is a sign of overtraining.

2  You’re becoming less lean

Working out too much can actually cause your body to become less lean. If shedding calories was as easy as shedding calories by increasing the intensity of your training, then overtraining should not result to fat gain.

Apparently, this is not true. Hormones are the key. In some instances, too much workout causes loss of muscle and fat. It might look like you are ‘burning calories’, but in reality you are losing glucose/glycogen and muscle tissue. This results to a less leaner you caused by hormonal imbalance. Because you are overtraining, the testosterone to cortisol ration has been compromised.

A positive T:C ration translates to more muscle and less fat, while the opposite means you might be overtraining, sleeping too little or anything in between. In either case, an increase in cortisol levels will also increase resistance to insulin and deposition of fat, which is very noticeable in the midsection. Therefore, overtraining isn’t really everything.

3  Are you a recreational or elite athlete?

There are people who are exceptional and are able to lift heavy weights, sprint really fast and are able to participate in metabolic conditioning on a daily basis without much issue aside from fast recovery from stress.

You just have to admit it that you’re not one of these exceptional people and therefore you are not able to recover as quickly because of your busy work and family. Your performance becomes compromised, your health may suffer and everything that you have exercised so hard for will all go down the drain. Elite athletes are able to withstand hours of hard practice with exceptional results, but are you an elite athlete?

4  When your sympathetic nervous system dominates you…how?

Overtraining causes the sympathetic nervous system to dominate an overtrained power athlete or sprinter. The athlete may experience symptoms such as restlessness, hyperexcitabilty and distractibility during rest or days off, all of which are signs of the sympathetic nervous system in action. Sleep is also affected and recovers slower than usual, and the resting heart rate is always high. Because the body is chronically stressed, the body reacts this way.

5  When your parasympathetic nervous system dominates you…how?

This is something that endurance athletes would most probably experience compared to power athletes. Symptoms include increased cortisol levels, decreased testosterone levels, extreme fatigue and inability to lose body fat. The most noticeable factor mentioned was chronic fatigue. If you are able to run ten miles with no problems, it does not necessarily mean you have to do it on a daily basis.

6  You’re starting to experience pain in your limbs, joints or bones.

There might not be too many clinical tests that overuse injuries are due to overtraining. But logically speaking, if your knee starts to hurt, don’t you think that it’s time to look into your exercise and how it affects your knee? DOMS or delayed onset of muscle soreness should only last for about one or two days, but poor form or technique may be associated with overtraining or overuse.

When it comes to endurance exercises, it might be time to reassess your training when you feel pain when you climb stairs or when you wince with every step while walking. Maybe you’ve run too hard or too far for too long. The bad thing about this is your natural pain receptors are no longer able to play their role and it’s time to be more sensitive about them unless you might regret it and harm your career.

7  You’re getting sick more often than usual

There are a lot of factors that can affect your immune system, including any dietary change such as increase in sugar intake, lack of sleep and poor sleeping habits, lack of exposure to sunlight or Vitamin D and mental stress.

But what if after eating right, getting enough Vitamin D and sleeping at least eight hours a day, you still get sick? Then there’s probably one thing that will come to your mind – overtraining. A headache, cough, maybe colds, can happen after you increased the intensity of your exercise.

This is very common, especially for elite athletes when they progress their exercise routines. You might want to observe and reassess your training if it’s becoming a little too much for your body.

8  You don’t feel fulfilled at all.

Yes, exercising does improve well-being and you will most probably feel this after your workout. Endorphin levels are at their peak during and post-exercise, which is followed by that warm glow that lasts for hours and sometimes even days.

It feels good, except when it never comes. If you don’t feel it and instead you feel uncomfortable and restless, then something isn’t right. As mentioned, DOMS is normal, but feeling physically and mentally drained is not normal. Exercise, in general, should make you feel good, but if it doesn’t, then maybe it’s a little too much and you might already be overtraining.

Train smart!

Rick

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Controversy over a name, but the meaning is strong

Although the name of the messenger has been debated, here is the incredible story of his journey.  It has been stated that the Greek messenger Pheidippides, was dispatched from the very battlefield of Marathon to deliver a message to the assembly in Athens.  The announcement was that the Persians had indeed been defeated in the famous Battle of Marathon.  Pheidippides ran from Marathon to Athens, never stopping once during that entire distance until he reached the assembly in Athens.  There in Athens, Pheidippides burst in upon the assembly, and with his last breath exclaimed, “Nenikekamen!”  Translated, “We have won!” These were his immortal last dying words he uttered after his epic journey.

The telling of this tale appeared in 1st century AD from the lost works of Heraclides Ponticus, which Plutarch’s On the Glory of Athens had quoted from.  This version lists the name of the runner as Cucles or Thersipus of Eerchius.  In 2nd century AD, Lucian of Samosata tells of the story but names the runner as Philippides, not as Pheidippides.

What is also debated is the accuracy of this historic legend, as Herodotus, the Greek historian, and leading informational source during the Greco-Persian Wars, depicts Pheidippides as a messenger that ran from Athens to Sparta seeking assistance, and then ran back to Athens once again. That was a total distance of over 150 miles each way!  What is interesting is that Philippides is mentioned in some manuscripts of Herodotus, but not as the messenger that ran from Marathon to Athens, but as the runner who ran between Athens and Sparta.  There is nothing written in the manuscript telling about a messenger being dispatched from Marathon to Athens. Instead, there is mention in his writings that the Athenian army swiftly marched back to Athens the same day as the battle ended, in fear of a possible naval raid from the Persian fleet, against an unguarded Athens. It was in 1879 that Robert Browning wrote a poem naming Pheidippides as the messenger.  It was from that point forward that it was considered a historic legend, with Pheidippides entrenches firmly as the messenger.

Details of the Grueling Journey

Between Marathon and city of Athens, stands Mount Penteli.  The significance of this is that if Pheidippides did indeed make that infamous trek at the battle’s end, then he must have ran around the mountain, with the journey being made from the south, or from the north.  Interestingly, if Pheidippides did make his journey from the south, which is the route many believed he followed, did you know that this route would almost perfectly match the route of the modern day Marathon-Athens highway?  This highway closely follows the land’s topography.  Going from Marathon Bay southward, then along the coast.  This is followed by an uphill westward turn leading to the eastern side of Athens, which is located between Mt. Hymettus and Mr. Penteli.  From here, it is slightly downhill to Athens itself.

The revival of the Olympics in 1896, used this route as it existed back then, which was nearly 25 miles.  This route was later lengthened to 26 miles and 385 yards, which is current marathon distance standard.

Possible alternate route

There are those that have suggested that Pheidippides actually went via a different route.  It is suggested, that he climbed westward taking him by way of Mt. Penteli using the eastern and northern slopes.  From here, Pheidippides journeyed to the pass at Dionysos, followed by a straight downhill path southward to Athens.  If he did indeed go this route, it would have meant that his trek was 22 miles shorter.  Although this certainly seems like a much shorter route, there is a formidable 3.1 mile steep climb at the onset of the journey.

Greece’s influence on modern day Olympics

In 1896, Michel Breal turned the thought of holding a modern day Olympics into a reality.  Greece was immediately recognized as a source of inspiration recalling their ancient glory, and Michel wanted to hold the event in Athens. This idea had the strong approval from not only Pierre de Coubertin, who is known not only as the modern day Olympics founder, but from the Greeks as well.  On March 10, 1896, Charilaos Vasilakos won the selection race, which was staged by the Greeks for the Olympic marathon.  Charilaos’ time was an amazing 3 hours and 18 minutes.

Spyridon or “Spyros” Louis was named the winner in the April 10, 1896, first Olympic Marathon.  It should be noted that this was a male only race.  Spyros was a Greek water carrier whose winning time was 2 hours 58 minutes and 50 seconds.

The summer of 1984 saw the introduction of a women’s marathon, which was hosted in Los Angeles, CA.  Joan Benoit, who represented the United States, won with a time of 2 hours 24 minutes and 52 seconds.

The Tradition

Since the re-introduction of the Modern Olympics back in 1896, it has become the tradition that the men’s Olympic marathon be the last on the athletics calendar.  The grand finish is inside the Olympic stadium.  This takes place either within the last hours of, or as part of the closing ceremonies.  The 2004 Summer Olympics marathon had a special distinction, as it was during that year that the route between Marathon to Athens was revisited, and ended at the Panathinaiko Stadium.  Yes, the very place where the 1896 Summer Olympics was held.

Rick

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Stretching, Warming up and Cooling down

To get the most out of your body, it is important to find the right balance between exertion and relaxation. Only runners on TV shows and commercials can pull on their running gear and hit the course immediately, moving from inactivity to a full sprint in a matter of seconds. The right way to begin running is to ease into it, beginning with stretches and warm-ups each time, taking the time to do similar exercises while stopping for a break, and cooling down with similar ones at the end of the run. This helps to reduce injury and improve performance.

Awareness

Runners should be aware of their surroundings and of their bodies’ responses to their exertion. This requires a relaxed and open attitude, and a mind clear of all distractions. It increases the likelihood that they will avoid putting themselves at risk and that they will react promptly to any changes or crises.

Breathing

It is important for runners to take deep breaths and to breathe in a relaxed manner. Whether they breathe through the mouth or the nose depends on what works better for them. They should, however, learn to do belly breathing (a form of breathing that is marked by the rise and fall of the abdomen). These breathing tips make for optimal intake of oxygen, which is exactly what the runner’s muscles need. They also help to eliminate side cramps.

Posture

Mothers who always remind their children to maintain good posture know what they’re talking about. The musculoskeletal system, consisting of the bones, muscles and connective tissue, is the body’s framework, giving it stability and support, and facilitating movement. Maintaining an erect and straight posture while running can help minimize the tension and strain in the shoulders and neck. Good posture also minimizes fatigue in the back and in the hamstring muscles.

Attention to your Knees and Elbows

Your arms should be bent at a 90 degree angle or so at the elbow, and your elbows should point a bit away from your upper body. You should also lift your knees higher for greater speed. Don’t go overboard, though, as doing so would fatigue your quadriceps.

Upper and Lower Body Balance

The body is a machine. For any machine to work, its different parts have to work in a coordinated manner that facilitates balance. Where running is concerned, this means that there should be a balance between the work done by the upper body, and that done by the lower body. This essentially translates into coordinated motion of the arms and of the legs: It should be smooth and fluid.

The Ideal Stride

If your stride is too long, your forward foot will land in front of your center of gravity, slowing you down. This can also lead to injury. Making excessively short strides, which makes a runner look like he or she is bouncing, is also problematic. The ideal stride facilitates comfortable running

Cadence

The cadence or turnover of one’s legs translates into the number of strides made per minute. When one’s stride is ideal, the cadence automatically improves because the body is working efficiently: the feet spend less time on the ground and the person uses up less energy braking and supporting the body’s weight.

Listening to your Body

The only way to ensure that you are exercising all the appropriate muscles is to “listen” to your body. This will help you recognize which muscles are being excessively strained by your exertions, and which ones remain relatively untouched. Subsequently, you can modify your running and exercising techniques to correct this oversight.

Determination and Focus

Determination and focus may be last on this list of ten, but they are crucial for the simple reason that they help runners to keep their eyes on the prize. Once a runner has reviewed the nine previous tips and come up with realistic goals for improving his or her running form, determination and focus are necessary for their achievement.

Good luck!

Rick

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Understand the “Supercompensation Effect”

The meaning of the “Supercompensation Effect” is basically this.  This term refers to when you will experience your true performance enhancement.  This enhancement does not actually happen when you are out there racking up the kilometers or miles.  Instead, this enhancement happens AFTER those workouts while your body is in recovery mode.  Over a period of time, your muscles’ performance actually decreases while your body is straining from an endurance workout.  However, breaking up your exercise routine can be very beneficial.  As your body adapts to these new conditions, there are changes at work.  Although you may not recognize it at first, there are subtle changes being made to your physiology such as strengthening new muscle fibers, and improved blood circulation.  This increased circulation helps expand your lung capacity, resulting in your oxygen intake improvement.  Although these may seem like subtle changes, they can add up to big benefits over time.

When you exercise is critical

By exercising at precisely the correct moment, you can encourage more of the changes that are happening within your body.  As a result of these changes, you may feel stronger, or you may find yourself moving a bit more swiftly, or even show signs of having greater endurance.  You may feel one of these effects or a combination of all of them, but one thing is for certain.  If you take the time to understand the importance of recovery, and the gigantic role it can play, you can take your Marathon Training to a whole new level!

Recovery time can make all the difference!

Perhaps never before has this phrase held more meaning.  “Work smarter, not harder.”  It may not be necessary that you work out each and every day.  What is important is that you know the optimal time when to work out, and then ensure that you leave enough time to let your body recover.  Change your Marathon outcome by changing your routine!

Good luck!

Rick

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Motivation

Be truthful, exactly how important is your marathon to you?  This is where everything starts from.  You need to decide where you see your marathon fitting into the bigger picture.  With a family a whole bunch of other priorities hit your life with a wallop so make sure you think about how this impacts things before it becomes an issue.  Once you’re clear you can start to plan for action rather than reaction.

Talk About It

Keeping your partner on-side is key to a balanced training program.  I’ve learned over the years that a supportive wife or husband is the golden ticket to balancing family and marathon. Discuss your personal goals with your partner.  Make sure you get across the point that family comes first. Keep them in the loop, through communication.  Give them time to mull things over in their own way, they’ll understand you and will want to find the way through any problems.

Pace Yourself When Making a Decision

This really comes out of the last point.  Allow yourself and those around you ample time to think situations through.   Allow yourself to put aside emotion and think more analytically about conflicts.  Gut reaction can often be the wrong thing to do. If you can’t resolve it yourself that probably tells you what the correct thing to do is.  You need to distinguish between want and need and that can often take time.

Get It In Early

This can be a difficult one but the nub of it is, extend your day rather than cram more into the same time.  It’s not going to work for every marathon trainer but if your body can respond it will solve so many of the conflicts caused by your training routine.   It’s also great to get the work done early so the rest of the day is yours.  It’s got to be worth a go.

Keep Them Involved

Definitely a “some of the time” rather than “all of the time solution” but if nothing else, make sure you take them to half marathons and other competitions that are part of your routine.  That way they’ll feel part of what’s going on.  Why not encourage them to keep scrapbooks of your program so they get to experience something positive as a result?

Focus On The Now

This is a really strong mental discipline.  In essence, when you’re with family, think family and when you’re at work, think work and when you’re training, think training.  It’s a really good way of making sure you squeeze very bit of benefit out the time you do dedicate to your marathon.   Avoid letting yourself think family issues when you’re on a long run.  It’s too easy to allow yourself get distracted.  Go for quality time.

Give yourself a break

Sounds obvious but it’s easily overlooked.  If you’re planning a race then try to find a race that’s in a great location so you can take the family with you and once you’ve done the work you can settle down to some quality family time.  It’s not always possible with an event like the marathon but if you take the idea to heart there are lots of situations you can apply it to.

Find ways to keep them involved

Find as many ways for them to take part as you possibly can.  OK, not always possible with the Marathon but take ideas such as getting them to run the first, last or a particular part of your training run with you.  They’ll love it and you’ll love having them along for the ride.

A Salad bar for Success

You knew it wasn’t going to be easy when you set out and you were right.  If you’re struggling with the demands on your time then these ideas may help.  No one single idea will work and some of them may not apply to you in the least but if you treat this as a salad bar of ideas then a bit of this, some of that and a little more of the other will make a difference and help to cut out those conflicts we all feel.

Good luck!

Rick

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Some question the point of running marathons for fitness, pointing out that there are less strenuous activities from which similar benefits can be derived. However, this is hardly an argument against running marathons.  Rather, it implies that those who choose to run marathons have plenty of motivating factors influencing their decision to run the race.

Some of them are directly related to the marathon race, while others are more applicable to the training that runners do in preparation for the marathon. Examples of both are highlighted in the following paragraphs.

1. Accessibility

The best thing about training for a marathon is that you can engage in it anywhere and at negligible cost. You don’t need specialized equipment. Hence, there are no renting fees or expensive purchases associated with it. Nor do you need to do it at a gym or a special location. You can run anywhere, and you can do so whenever it is convenient for you.

2. Provides a Goal to Work Towards

Because they are working towards a definite goal, those training for the marathon are often motivated to maintain a regular training schedule. Thus, they are more likely to attain their desired fitness level.

3. Cardiovascular System Strengthener

Training for the marathon is a good way to strengthen your cardiovascular system and keep it healthy. Good circulation is essential for good overall health.

4. Blood Pressure Stabilization

Training for the marathon is also a great way to lower and stabilize your blood pressure. Elevated blood pressure can cause organ damage and strokes in the long term. So if it is possible to avoid these eventualities by maintaining an active lifestyle, then that is ideal.

5. Endorphin Release

Engaging in sustained, strenuous exercise such as training for the marathon or running the race triggers the body to release endorphins, chemicals that have the effect of reducing pain and anxiety and provoking exhilaration and happiness.  Many runners persist in training because they know they will be rewarded with this “runner’s high.” They know that running will  help relieve whatever tensions life and work force onto them.

6. Encouragement of Positive Lifestyle Changes

Those in training for a marathon often find that smoking is a hindrance they would rather do without. In order to run, they need to be able to absorb as much oxygen as possible from the air they breathe in. Smoking constricts their airways, lowers the amount of oxygen that they absorb, and consequently reduces the oxygen supply to the muscles. This affects their endurance, leading to sub-optimal performances. Marathon training also tends to encourage dietary improvements. Those who previously ate unhealthy meals are motivated to prepare healthier meals to meet the needs of their active bodies.

7. Overcoming a Challenge

Many people live for challenges. Thus, running a marathon fulfills their desire to overcome a challenge and feel the sense of accomplishment that comes with it. Even for those who do not typically seek out challenges, running a marathon is a great accomplishment. In both cases, working towards a goal and achieving it helps to build self-confidence.

8. Fundraising

The point of running a marathon is often to raise money in support of a cause. Whatever the cause happens to be, it gives the runner the opportunity to focus on others’ needs.

Good luck!

Rick

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1. Self-motivation

Self-motivation is high on the list of elite runners’ primary qualities. Runners must be highly motivated in order to maintain their focus on their running goals. It is also important for this motivation to come from within rather than from others. This is what ensures that they maintain their training programs over the long-term and ultimately see success.

2. Internal focus

A well-developed sense of internal focus is equally important. One could describe this as a sort of introversion or self-centeredness. It allows the runner to give his or her single-minded attention to the task of running and to the state of his or her body as it pursues the task. Because of their internal focus, elite runners have a heightened sense of awareness and can “listen” closely to their bodies: they are able to manage their energy reserves well, to pace themselves and to sense when it is right to hold back and when it is right to shift into a higher gear.

3. Confidence

Confidence is also a crucial trait. Highly confident runners can anticipate success and work towards it. They also have an inherent sense of trust in their capabilities. Because they are optimistic, they are not scared of trying. They may fail, but they will get up again because they know they have it in them to win. Elite runners’ confidence has to be tempered with rootedness in reality. Otherwise, they could overestimate their abilities and persist in running, even when they should be resting or getting treatment for injuries.

4. Channeling anxiety productively

It is important for runners to be able to feel a smidgen of anxiety. It is this anxiety that helps them to recognize the competition’s talent, to accurately assess it and strive to beat it. By contrast, runners who feel anxious but don’t have the capacity to channel this anxiety into the development of their competitive capacity fare badly. So what ultimately distinguishes elite runners here is their capacity to deal effectively with their anxiety by channeling it into productive activity.

5. One’s VO2 MAX capability

A runner’s VO2 MAX capability is the volume of oxygen that his or her body can consume during maximal levels of exertion. The higher a runner’s VO2 MAX capability, the better physiologically adapted he or she is to running. This runner has a larger and stronger cardiovascular system than average, and the efficiency of this system only improves with training.

6. Efficient movement

Elite runners move with great efficiency. They exert much less effort than average runners do when they run. For this reason, they can maintain a good pace over longer distances and are slower to tire. This is one of the traits that average runners can aspire to by optimizing their running technique.

7. The capacity for sustained running at the anerobic threshold

Elite runners have the unique quality of being able to run for sustained periods while their bodies are respiring at the anaerobic threshold. This is the threshold at which the body is exerting the maximal effort possible. It is a genetic capability, but training improves it.

Note that some of the above qualities, specifically the psychological ones, can be harmful when taken to the extreme. For instance, a single-minded focus on running can turn into obsession if it goes unchecked. Excessive confidence and extremely high motivation can negatively impact a runner’s relationships with those in his or her life. Thus, the key to success as an elite runner is making the most of one’s talents while actively seeking balance in the rest of one’s life.

Happy training!

Rick

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1. Learn about your needs

You must realize that there are never one-size-fits all recommendations when it comes to healthy living. Nutrition falls under this umbrella. Different people will inevitably have different nutritional needs. The man or woman who wants to bulk up by putting on more muscle will have different needs from the one who wants to remain lean. In addition, depending on an individual’s health status and such factors as allergies, he or she may or may not be able to eat certain foods or drink certain beverages. For all these reasons, it is important for you to learn, first and foremost, what is most ideal for your body. Make sure your workout regime is right for you and learn what the complementary food plan for that routine and for your body is.

2. Plan your meals

Plan your meals ahead of time. If you don’t actually set the time aside to decide what you will eat and to prepare it, chances are that after you workout you will skip this important meal. You might end up deciding that you can’t be bothered with the effort of preparing a meal., or you might choose to grab an unhealthy snack instead. The consequences of such decisions vary. They may undermine your ultimate workout goals. Perhaps more importantly, you may be setting yourself up for fatigue and ill-health, both of which result when one’s diet does not meet the body’s needs.

3. Timing is everything

The best time to eat your post workout meal is shortly after your workout session. This is the time during which your body is most receptive to the nutrients and will derive the maximum benefit from them. Eating the meal within thirty minutes of the workout’s end is ideal.

4. Rehydrate

You must rehydrate after your workout. You are likely to have lost much water and electrolytes in the process of exercising. Drinking water (about two glasses) afterward is important. A good source of lost electrolytes is natural fruit or natural fruit juice.

5. Easy digestibility of food

Because the point of the post workout meal is to get nutrients to the body’s tissues during the optimal period immediately after the workout, the food has to be easily digestible. In other words, this is not the time to be eating a heavy meal that will send you to sleep. Some suggest a glass of milk at this point, but milk typically requires extra effort to digest. Additionally, the lactose intolerant would not derive much benefit from such a suggestion.

6. Ideal foods

It is important for the meal to include a variety of carbohydrates, including high glycemic index carbohydrates and low glycemic index carbohydrates. Protein is also necessary, as is some healthy fat. Good examples of carbohydrate foods are dates, bananas, potatoes and raisins. Ideal protein sources include whey protein shakes. Those who cannot use whey should consider alternatives such as plant protein powders (e.g. hemp protein powder or a blend of brown rice and yellow pea protein powders). Some consider a hardboiled egg just as effective. Nuts are also a healthy source of protein, carbohydrates and fats. Flaxseed oil, hemp oil and olive oil are good sources of fat. They may be drizzled over another food item or stirred into a drink (according to taste).

7. Alkalinity

Vegetables are great foods with which to top off the post workout meal. Along with fruits, they help to neutralize the acidity that results from sustained workout respiration . Additionally, they give the body a boost of minerals, vitamins and anti-oxidants.

Eat smart!

Rick

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Sturdiness trumps all with this great pair of shoes. If you’ve got high arches or rolling feet, these will support you to no end! They may weigh a couple extra ounces than some shoes, but the support you gain from the weight is well worth it!  $94.95

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7. Saucony Men’s Powergrid Cortana Running Shoe

These shoes are an award-winning choice for your day to day running. Lauded for their minimal approach to your foot, the Powergrid Cortana weighs as little as possible, while still giving you the smoothest glide it can.  $129.95

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What do you think? Have I missed some? What will you be wearing this year?

Rick

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Via Marathon Training