Running and walking fuel tip #4: Switch to carbohydrate gel packs during the race
Once the body uses up the glucose in the blood, which was provided by the high carbohydrate foods before the race, it will begin to pull what it needs from the reserves in the muscles and liver. Once the stored glycogen is depleted, a runner will become fatigued to the point where it is difficult to move, commonly referred to as “hitting the wall.”
Carbohydrate gel packs, such as Clif Shot Energy Gel, provide the body with a sudden burst of fuel, thereby reducing the amount that is pulled from the glycogen stores.
Running and walking fuel tip #5: Eat both carbohydrates and protein to recover after the race
It is important to begin to replenish the body’s glycogen stores within 30 minutes after finishing the race. To do this, eat something light that is high in carbohydrates (equal to .5 gram of carbohydrates for every 1 pound of body weight) and has about 20 grams of protein. The protein helps repair the damage caused to the muscles while running.
Annessa Chumbley recommended a bit of hummus on mini pitas, which are available at Whole Foods Market in Indianapolis, or an oat bar.
Another option in the “Elvis Recovery Shake,” which is made with skim or soy milk, protein powder, a banana, creamy peanut butter, and ice. Watch the attached video (below) or visit IndyStyle.tv for the full recipe. (For video watchers, the shake recipe begins at about the 7:53 mark.)
Bonus running and walking tip: Read up on half-marathon training
The book "Absolute Beginner's Guide to Half-Marathon Training: Get Ready to Run or Walk a 5K, 8K, 10K or Half-Marathon Race" by Heather Hedrick, MS, RD. The book provides easy-to-understand information on preparing for long-distance walking or running, ranging from proper training to picking the right clothing.
Heather Hedrick, an Indy-based dietician, trainer and athlete who designs the mini-marathon program at the National Institute for Fitness and Sport (NIFS) in Indianapolis.
The book is available in Indianapolis through NIFS (317-274-3432), Barnes & Noble, and Borders Bookstores.
Video: Fuel Up for the Mini segment of the May 4, 2010, Indy Style morning television show
Comments
very well done
Good info. It can help people who just started exercising as well as those running a marathon.
Great info.
Good information for all runners and walkers, new and experienced marathon applicants.
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