It is hard to practice portion control especially after a long hard run or strenuous bout of exercise, or if you're like me, "hangry!" Check out my latest 'Ask the Dietitian' from Trail Runner magazine on how to manage portions that are tailored to your body and activity level.
Tuesday, September 29, 2015
Tuesday, July 21, 2015
The humble beet has taken center stage in the sports-nutrition scene as the hottest new ergogenic, or exercise-performance, aid. What is it about beets that is rumored to make runners fitter, faster and stronger? Head on over to TrailRunnerMag.com to find out!
Tuesday, April 14, 2015
Feeding a growing teenager is no easy task for a parent. They have an increased demand for energy and nutrients in order to mature into healthy adults. Throw into the mix weekly mileage and a selective palate and you have a greater challenge to meet his or her nutritional needs. Go to Trail Runner Magazine for tips to keep your teen full, focused and ready to run.
Tuesday, February 17, 2015
Wednesday, January 7, 2015
Wednesday, July 23, 2014
Nothing is faster to dampen mid-run euphoria than stomach cramps. Cramping can be debilitating, painful and put an unanticipated stop to your run. If you are experiencing intestinal distress a couple times or more a week, check out this month’s ‘Ask the Dietitian’ from Trail Runner Magazine.
Monday, June 23, 2014
What you may or may not have heard of before is carbohydrate back-loading which is a technique that is most popular in the world of weightlifters and bodybuilders. Carb back-loading piqued my interest after reading Pam Smith’s account on how she was able to win the 2013 Western States 100 mile endurance run. Pam wasn't about to give up her “carboholic” lifestyle and instead worked with a fitness professional to find an eating style that provided her with metabolic benefits, yet also fit her lifestyle.
Carb back-loading is a form of intermittent fasting. You eat little to no carbs during the morning and early afternoon hours until after a late afternoon workout when you have free carbohydrate reign. Carb intake then continues for the rest of the day. The concept behind this regimen plays to the daily rise and fall of insulin sensitivity in muscle and fat cells and the exercise-induced increase in insulin sensitivity in muscle cells. The theory posits that carbohydrates should be consumed at a time (after exercise) when it is used for glycogen storage gains in the muscle cells rather than for fat storage in fat cells. By depleting glycogen stores early in the day, you increase insulin sensitivity in the muscle cells so that when you do eat carbs, they are transported to muscle cells rather than fat cells.
This post is not a judgment of this dietary pattern; it is simply meant to bring awareness to readers of a style of eating that may pick up in popularity (especially if Pam wins again this weekend!) There are only a handful of studies looking at the effects of carb back-loading with most “facts” coming from anecdotal evidence. As with any diet, don’t be afraid to be a skeptic, do some research and ask questions. Keep an open mind. Nutrition is a science, but one with no explicit scientific answer. So we keep experimenting, keep questioning and keep testifying.
What is your experience with carb back-loading? Have you dabbled in carb back-loading or know of someone who has benefited from this pattern of eating?