Archives For Nutrition
My pantry has become overrun with unhealthy food meaning that I need to do a little housekeeping. I’ve learned that if we have unhealthy food in the house I will eat it. Something within my psyche just won’t allow food to go to waste. However, I take a little reprieve in knowing that some of this stuff would hardly classify as “food”.
Did you know you can save money on KIND Energy Bars by buying in bulk through their website? I didn’t but my wife discovered this and today we received our first order of 6 boxes (1 case).Continue Reading...
How about a smoothie formula for making a great drinks every time you pull out the blender. I know there are thousands of great smoothie recipe books, but I usually find myself trying different variations of this formula depending what fruit and veggies we have at home.Continue Reading...
Soda, that sweet taste feels like just what you need on a hot summer day, but once it passes the tongue it starts to wreck havoc on our bodies.Continue Reading...
An over ripened banana makes a perfect natural sweetener. As bananas ripen the starch in the fruit breaks down increasing it’s sugar content. So while it may be tempting to throw out those black bananas, please don’t. In this case I’ve used an over ripe banana in myContinue Reading...
This graphic supported by the CDC (Center for Disease Control) helps depict why we have an obesity problem in the U.S. Larger portion sizes are clearly part of the problem as consumers continue to demand more food for their dollar and restaurants compete to meet that demand.Continue Reading...
With the hot summer months upon us I thought this would be a good time to revisit proper fluid intake amounts during a run or bike workout.
A general recommendation is 16 to 30 oz (480-890 ml) of water per hour. Optimum intake is going to vary per individual, but during the summer heat, your intake might be toward the upper end of this range. Too little intake results in dehydration while excessive intake (30 to 50 oz per hour) can result in hyponatremia. Either of these situations can result in a serious medical emergency.
During training, you can practice taking in 4 oz of water every 10 minutes and then adjust up or down from there. Keep a close eye on your workout time, and if necessary, set an alarm every 10 minutes reminding you to drink.
Some athletes prefer to drink according to thirst and monitor their overall intake by counting the number of water bottles consumed per hour. This is easily accomplished by carrying a 24 oz water bottle and seeing that it is empty after an hour.
I use water as my primary fluid for staying hydrated during training and racing, but you can also mix in a electrolyte drink or electrolyte tabs for workouts in excess of an hour.
While bikers can carry enough water to last multiple hours, runners may find it difficult to carry more than 32 oz of fluid at a time. Below are some suggestions for runners needing to do multi-hour workouts.
- Make your run course an hour loop so that you can pickup additional water each lap
- Have a friend or spouse deliver water during your run
- Use a running backpack to carry additional water
- Map your run around parks or convenience stores to allow for refill opportunities
- Join up with running clubs that host summer runs with water stations
- Look for lemonade stands and grab a free refill as you run past (Not Recommended!!!)