masvida

By Dr. Madelyn Fernstrom Think you’re all done when your race is finished? After basking in the glow of your accomplishment (congrats!), you’ll want to finish up strong with some smart post-race eating to support your nutritional recovery and sustain your sense of well being.  Those new to long-distance running might be surprised to learn that you don’t need special energy bars or gels to rehydrate and replenish salts, protein, and carbohydrates. While these are convenient for some people, they’re not a must-have.  One of the best all-in-one foods is 2% chocolate milk – a combination of fluid, protein, and carbohydrates that is a tasty option for many people. Combos like bananas and peanut butter, hummus on a bagel or wrap, nonfat yogurt and fruit, or a simple PB&J are other great choices. What’s important is the combination of fluids, sodium, and potassium (body salts), protein, and easily digestible carbohydrates. And don’t feel the need to “overfuel” and compensate for ...

By Dr. Madelyn Fernstrom Those new to running frequently ask me about special eating needs on “race day” compared with regular training.  Whether you’re running the full marathon or tackling the half this Sunday, there are some basics you’ll want to keep in mind. And you half-marathoners won’t have the fueling demands of the full marathon, so pace your eating and drinking to reflect your mileage. If you’ve been following a balanced diet of 60% to 65% carbohydrates, 25% to 30% protein, and 10% to 15% fat (wiggle room for personal  preference!), you won’t need much of a change on race day.  That’s why the balance of ingested nutrients all along is key – but your final week of fueling can also be a positive boost to your performance.  For race day and the night before, it’s best to eat the same way you’ve been eating all along! That blend of carbohydrates, protein, and fat can be taken in several ways. A bowl of oatmeal topped with fresh or frozen berries and a ...

By Carolyn Simitz Walking around your office with bags of ice strapped to your shins? Talking PRs and negative splits with your 8-year-old? Sleeping on the couch because your spouse can’t stomach another 4:30 a.m. run? Stop! You may need a training intervention! Many new runners, training for an upcoming race, stumble into one of these common pitfalls – doing too much too soon, over-training, or allowing running to take over their life. Training for a race should be fun. It shouldn’t be painful, lead to nights soaking in an ice bath, or put a strain on your relationship. To ensure that you reach race day with a smile on your face and a spring in your step, follow these three basic principles. 1.    Build a general base of fitness before setting a training goal. It’s not uncommon for someone who has put running on the back burner for several months (or years) to hear about a race, get excited, and jump right back into training. Unfortunately, they forget that their body an...