Q&A starts now!

These Clif Crunch Bars are incredible. They are like the Nature Valley ones but I love the chocolate chip pieces!

I added them to my Amazon Shop too. Check it out here

Run: 6.4 Miles in 54:37 [8:32 per mile]

8:35
8:42
8:33
8:30
8:24
8:27
3:23 (.4) @ 8:35 pace

 

Post Run

Powerade

Brunch again. My school only offers brunch on the weekends, which stinks because we eat at 10 and then have to wait until 4 for dinner and then you’re hungry all the time!

Applesauce, chocolate milk, egg and cheese sandwich. The sausage on it wasn’t cooked all the way so I had to take it off :(

Then I had some ham and mac n cheese along with daily orange juice.

Got hungry again around 2pm.

Triscuits and cheese. I absolutely LOVE triscuits and eat them plain.

Some Q&A for you!

An anonymous reader wrote “aww..i think its so precious you and alex go to the same school and everything. don't you guys get sick of eachother?! i kidd, i kidddd ;)
btw..what're your thoughts on eating fats after running? i've read in a buncha places that it's not beneficial to consume fats after exercising, and to only focus on lean proteins and carbs..but there are days when i cravee an avocado sandwich after running :/
what're your/alex's thoughts on the matter? since you two run a lot?”

So onto the answers…

1. We actually don’t get sick of eachother! We live about 30 minutes apart back at home so we only get to see eachother about once or twice a week. So when we are at school we do see eachother everyday but since we have the same interests and are both runners, we have almost the same schedules. Plus we do allow time for ourselves as well. Which I think definitely helps not getting sick of eachother!

2. With your question about fats after running. After you have ran you deserve food, if you are craving an avocado sandwich go for it. Just consume a drink that has some carbs and protein in it to get your electrolytes back up. Chocolate milk is a great post run/workout drink because the carbs to protein ratio is perfect. For an athlete your average fat intake should be around 35% of your calories for the day. Your sandwich will also consists of carbs with the bread, and if you add other things to it that could add protein or more carbs even then it’s perfect!

The reason why you need carbs and protein after a workout is because that is where your energy comes from. Primary energy source is carbohydrates and then protein is next. So you have to replace your lost glycogen by refueling with carbs and protein after. It’s not necessary to replace fats that might have been used during exercise, but you can eat them post workout/run as long as you are still refueling with your carbs/proteins. But like I said, just combine something to your avocado sandwich! You’re a hardworking athlete that deserves to treat yourself to food you like and crave. All with moderation.

 

If anyone has any other questions, I’d love to answer. But just remember it’s just my opinion and/or my knowledge of what I’ve been taught so far. So other opinions are always helpful!

Fueling For Exercise

I’ve gotten lots of nice comments lately on the way I eat and how it’s inspired others to more or less not be afraid of food.

I honestly don’t believe in “bad foods” and focus on moderation. There are particular things I have cut out of my diet such as McDonalds and Soda but I’m pretty sure you can understand the McDonalds one. However, I still get a sausage mcmuffin on occasion when traveling. Soda I cut out of my diet my freshman year of high school when I started running. I did this because it gave me side cramps and gas bubbles from the carbonation. After season was over, I attempted to drink soda again and just didn’t like it. The carbonation made me ill and that is why I’ve never gone back to drinking soda. :)

My diet tends to be filled with carbohydrates and no one should be scared of carbohydrates because they are your body’s main source of energy. I LOVE my carbs because they fuel my run and daily activity.

Here’s some helpful information on Sports Nutrition.

Eating Before Exercise

Eating During Exercise

Eating After Exercise

 

I don’t really consume anything during exercise because I rarely run over 60 minutes and when I do I have hydrated all day and have some Powerade/Gatorade to give me calories. But when I did run my half marathon I definitely consumed Gatorade during my race at the drink stops and that gave an extra bounce in my step and another push to run faster.

 

The way I eat isn’t perfect and I know that, but I eat what I love, but all in moderation. The fact that I don’t like vegetables makes my meals look “less healthy” I guess you could say, but I do find ways to incorporate them into my daily life.

I found an article about what Kara Goucher’s views on food is at FitnessMagazine

1. Change your view: "After I finished Boston, a reporter asked if I was going to eat whatever I wanted for the rest of the week. The truth is, I eat what I want every day, so this week won't really be any different. I love food, but I don't look at it as a reward for a hard workout; it's fuel to help me run harder and recover faster."

2. Find what works: "When I worked with the nutritionist before the New York Marathon she had me trying out all these fancy products and special sports drinks. But during the race, that stuff really upset my stomach. So now I do what works for me: I focus on eating lean protein, vegetables, and whole-grain carbs to power me through my workouts. In races I keep it simple with a regular sports drink and gels."

3. Be flexible: "The night before races, I used to get really upset if I couldn't have spaghetti. I worried I wouldn't run as well if I ate something else. Once I started traveling more, I realized that eating spaghetti before every race wasn't going to be possible. Now, I don't stress about it; I get what I can get. The night before New York I had seared ahi tuna, which looking back might not have been the best choice, but it was delicious!"

4. Don't obsess: "I used to be super restrictive about what I ate and watched everything I put into my mouth. Then I went the other way, and ate a little bit too much of everything. Now, I'm in a healthier place. No food is off limits -- if I tell myself I can't have something, I'm way more likely to eat the entire container than if I allow myself to just have some. So I eat healthy most of the time, but if I want dessert, or a glass of wine, I have it!"

Fast Facts

What she ate the night before Boston: Bread with butter followed by pasta with meatballs in a wine sauce topped with Parmesan cheese.

What she sips during the race: Water and watered-down Powerade

What she eats after finishing: A protein shake -- to help settle her stomach and get her body into recovery mode faster.

Originally published on FitnessMagazine.com, May 2009.

 

Then I found a video with Deena Kastor. You can skip ahead to 3:30 for the cooking part.

 

 

Q: What Sports Nutrition do you focus on when working out?