Carb Loading for the Marathoner

Runner

I have a client that is getting ready for a marathon, and today she asked me, “What’s the best way to keep providing energy to my body during my race?” And after I explained it to her I figured everyone else should have an idea of what to do during their long endurance sessions also.

Almost every runner knows about carb loading before a race but what every runner doesn’t know is the carb loading process and how to go about it. Just to hit a couple key points:

Your glycogen stores are depleted during any activity that last longer than 60-90 minutes. When that happens your performance is limited during that endurance exercise.

With exercise lasting longer than an hour you want to replenish your carbs during exercise to help keep up glycogen levels as they are being depleted. This also maintains healthy blood glucose levels increasing your time to exhaustion anywhere from 20-60 minutes. You do this by consuming 30-60 grams of carbs every hour during endurance events. Any of your high sugar sports drinks like Gatorade will work and those will also help with fluid retention and hydration!

So back to carb loading for the big event.=! You’ll want to start your carb load at least 6 days out from the race or endurance event. The way it looks is as follows:

6 days out
90 mins of endurance training
Carb intake-4g/kg of body weight

4-5 days out
40 mins of endurance training
Carb intake-4g/kg of body weight

2-3 days out
20 mins of endurance training
Carb intake-10g/kg of body weight

1 day out
Rest
Carb intake-10g/kg of body weight

You’re carbs for that day don’t have to be consumed all in one sitting. Divide them out across 3-6 meals a day. After that marathon or whatever endurance activity you have endured consume 1.5g/kg of carbs within in 30 minutes to replenish glycogen.

Leave your thoughts, comments, questions!

Stay Fit. Stay Healthy.

Lift That Booty!

squat that booty beforeDo you want to take your glutes and legs from this…

squat that booty afterTo this?!

Try this HIIT style workout to build up those glutes and thighs that can be done at home:

1a. Single leg squat with kickback 60 seconds
1b. Walking lunges 60 seconds
Rest 60 seconds
2a. Wide stance deep squat 60 seconds
2b. Mountain climbers
Rest 60 seconds
3a. Single leg dumbbell/kettle bell deadlift 60 seconds each leg
3b. In and out squat jumps 60 seconds
Rest 60 seconds

Novice- 1 round
Amateur 2 rounds
Pro- 3 or 4 rounds

These are supersets so you’ll do 1a. then 1b. and then rest for 60 seconds before moving on to the next set. If you want less rest to create more of a challenge break for 30-45 seconds.

 Let me know what you think, like, and don’t like!

How Low Can You Go?!

squatsIf you didn’t guess from the picture…I want to talk to you about squats for a minute. Squats are one of the most functional exercises we can do in the gym that reaps great benefits! It’s a move that a lot of people don’t like and it makes sense it requires your entire body to work which is exhausting at times, aside from that let me give you some benefits to doing squats:

Increase the release of hormones. What this means when doing squats your body produces the highest amount of growth hormone which reduces the effects of aging and in men increased testosterone which aids in building muscle. The reason for this is because a squat requires every muscle in the body to move the weight properly.

Increase in core strength. When doing squats the body has to work overtime to prevent injury by helping you maintain a good posture and stabilizing you. This forces your abs and hip complex to become stronger. Did I mention that it helps your abs?!

Improve flexibility. When doing deep squat(ass to the grass) you are creating more flexibility in your hip complex which in return helps creates less back pain.

PS- Studies have shown that deep squats are not bad for your knees. If anything they actually help create more elasticity. When studying squats above parallel, parallel, and below parallel there is no difference shown in the stress put on the knees.

Reduce injury risk. Squats help build up your glutes, hamstrings, and quads which are your bodies primary stabilizers.

Increase lower body strength. Let’s not forget the obvious reason here for squats…becoming stronger in your lower body.

How often are you squatting?

Protein is Protein Part 1

protein powder

“Protein is protein” is a phrase I hear on a regular basis! Is this true, is protein really just protein? Well to answer that question briefly, the answer is NO!

Protein is a weird animal because protein isn’t just protein when it comes to whey isolates, concentrates, and casein proteins. There’s a lot that goes into producing a high quality protein that the body can make good use of and is easy on the digestive system. So to get started I will just keep it simple and explain how to know how much of your container is protein versus what the companies fill them up with to keep cost down and make a profit.

One key factor to pay attention to and makes picking high quality protein a little easier is to look at how much protein you’re getting versus filler. The way this is done is to take the amount of protein you’re getting per serving and divide it by the serving size(normally in grams) listed on the nutrition or supplement facts. So if your protein is 30 grams per serving and the serving size is 35 grams you have 85% protein per scoop. Which is going to be extremely high quality since it contains hardly any filler and is primarily protein. Now if you have a protein powder and the amount of protein per serving is 22 grams and the serving size is 45 grams you’re looking at a container of protein that is only about 48% protein. That is a very low quality protein that the body can’t make good use of and probably has a very low bioavailability(which I’ll get in to in a later post).

So turn your container around and see how much protein you’re really getting! But at the end of the day if the protein seems low quality it probably is.

Part 2 coming soon!

The “magic” fat burning pill!

Fish-oil

Everyone is always looking for that magic pill to get smaller or to lose weight but lets be real…one does not exist! Even the pharmaceutical companies can’t come out with a good sustainable fat loss pill just ones that make you starve yourself. To burn fat and lose weight, diet and exercise is everything more diet than exercise. But there are things you can take in combination with proper diet and exercise to help speed up results, one of those things being…fish oil! Yes people fish oil has many benefits and one of them happens to be fat loss. But first lets look at the other awesome properties of fish oil.

The biggest part of this pill is the OMEGA-3 that it contains. Omega-3 is key to a healthy cardiovascular system. This omega helps decrease the bad cholesterol(LDL) and increase the good cholesterol(HDL) if taken regularly. It also helps decrease inflammation in the blood vessels helping increase blood flow and lubricate the joints.

Fish oil also aids in brain health helping to decrease depression and assist with memory and cognitive abilities.

Lets not forget about skin health! Fish oil helps maintain elasticity in skin by helping with collagen production. Maybe not a big deal for most but every little bit counts.

Last but not least! The reason why you are reading this post, FAT LOSS! Fish oil is important when losing weight and dropping fat. When taken on a consistent basis the oil helps with the production of leptin. Leptins job is help increase the metabolism and decrease appetite. A faster metabolism means faster fat loss! Sweet right? The last thing you’ll want to know is that it helps increase insulin sensitivity which helps prevent the body from releasing too much insulin when digesting carbohydrates.

All in all fish oil is a very important supplement to take and shouldn’t be over looked or underrated!

HIIT What?!

I always have my clients ask me, “what is the most efficient way to burn fat that is quick and to the point?” The answer to that question is HIIT TRAINING!
What is HIIT Training? HIIT stands for High Intensity Interval Training. What that means is you have short intense anaerobic activity combined with a less intense rest period. When engaged in this type of training studies have shown an increase in metabolic rate, fat burning, and improved glucose metabolism. The one other principal that I like about HIIT is EPOC(Excessive Post exercise Oxygen Consumption) this is an awesome principle because studies have shown an increase in resting metabolic rate for up to 24 hours after exercise…that means more calories being burned without having to put in work…who doesn’t want that? Let’s not forget that along with all these metabolic benefits you also get the improvements in endurance whether you are a seasoned athlete or just a person getting started in fitness. I could go on and on but instead I’ll leave everyone with a sample HIIT routine to try:

Each exercise is done for 60 seconds with 60 seconds rest after the last workout.

Jumping jacks- 60 seconds
Deep air squats- 60 seconds
Mounting climbers- 60 seconds
Squat thrusts- 60 seconds
Rest- 60 seconds
(Novice- 1 round, Amateur- 2 rounds, Pro- 3-4 rounds)

Let me know what you think and would like to do differently! Kill it!