Daily Supplements

-It's most important to make healthy foods your mainstay…but sometimes people don’t always get all the nutrients they need, especially if on a diet, or if particular foods are avoided because of an allergy or some other reason. Below is a quick guide to recommended supplements for runners. As always, be sure to consult your physician or a registered dietitian.

-Take a multi-vitamin and mineral formula. Look for one that provides 100% DV for a variety of nutrients from A to Zinc.

-Vitamin E- 100 to 400 IU

-Vitamin C -100 to 500 milligrams

-Calcium -500 milligrams if your 50 or under; 1000 milligrams if your over 50.  Older women and pregnant women need slightly more.

Healthy Pizza from Runner's World Magazine

According to Runner's World Magazine, runners love pizza so much that they eat at least one medium pie per month. Check out the full article for some tips on making healthy pizza at home.

http://www.runnersworld.com/article/0,7120,s6-242-300--13897-0,00.html?cm_mmc=NL-Nutrition-_-697464-_-09292011-_-The%20Perfect%20Pie

Fast & Fit Meal Ideas

Check out these easy (and healthy) recipes from Prevention Magazine...

http://www.prevention.com/5minutefbdmeals/2.html

Tips from Runner's World

Check out this article...great tips on keeping portions in check.
http://www.runnersworld.com/article/0,7120,s6-242-304-312-13928-0,00.html

Eat Your Water With These Foods

You know you're supposed to be drinking a lot of water each day. Especially if you're working out in the heat. In the fast-paced schedules we all keep, it's easy to forget to keep hydrating. Plain water can also become very boring. Below are some foods, listed in an article by Runner's World, that you can eat to help keep you hydrated. Not only are they a nice break from just water, but they taste great and are filled with nutrients to keep your muscles working hard.

Water + Electrolytes
Cantelope, Peaches, Strawberries

Water + Vitamin C
Watermelon, Kiwi, Citrus

Water + Cancer Defense
Tomatoes, Broccoli

 Water + Recovery
  Pineapple, Cherries

                                                          Water + Immunity
                                                           Yogurt, Kefir

                                                          Water + Digestion
                                                           Beans

Check the full article out here:http://www.runnersworld.com/article/0,7120,s6-242-302--13967-2-1-2,00.html

Quick Tips for Staying Hydrated

Memorial Day weekend has come and gone and just like that, summer has hit us. Yesterday I was visiting family down by the shore and decided to go out for a long run. My plan was to run 45 minutes to a Wawa down the road, grab some water, then run 45 minutes back. Unfortunately, I must have taken the wrong road because 45 minutes came and went and there was no Wawa in sight. I was so thirsty and it was so hot!! I turned around and finished out my 90 minute run without any water. I know it was a stupid thing to do and I won't ever do it again! So, with that in mind, I thought now would be a good time to post some guidelines for proper hydration.

Remember, when it comes to drinking, listen to your body. It's up to you whether you drink water or a sports drink, but I would suggest consuming something with electrolytes (sports drink or a gel followed by water) if you'll be running (or doing any exercise for that matter) in the heat.

Before Workout
Drink 8-16 ounces of fluids 1-2 hours before.
Or, if you don't have time, drink 4-8 ounces 15-30 minutes before.

During Workout
Drink small amounts at regular intervals. This will help you absorb the fluid better and won't leave your stomach feeling full. Colder is better. Try filling a bottle halfway & freezing it, then top it off before you head out.

-For 1 hour or less, drink 3-6 oz. every 15-20 minutes. Remember to listen to your body, if you're really not thirsty, don't over do it.

-For 1-4 hours, drink 3-6 oz. of a sports drink or take a gel followed by water every 15-20 minutes.

-For over 4 hours, drink 3-6 oz. every 15 minutes, but ultimately, use your thirst as a guide.

Post-Workout
This really varies on the type and conditions of the run or workout, but as a general rule, drink 8-24 ounces of fluids post-workout. You should drink enough so that you need to use the bathroom within 60-90 minutes post-workout.

Written by Genie Bianchi

Dehydration mixed with the heat can be really dangerous. These guidelines can help you stay properly hydrated and ensure peak performance throughout the summer.

Post-Race Recovery Tips

Today, I'm recovering from running the Broad Street Run. My muscles are sore and while recovery is on my mind, it's only fitting that I share some tips for post-run.

-The first thing to do after crossing the finish line is to keep walking. Grab your medal, banana, water, etc. and continue to walk around for at least five minutes. It's important to bring the heart rate back to normal.

- Drink 8-16 ounces of a sports drink to replenish lost electrolytes.

- Stretch, focusing on hamstrings, quads, and hip flexors. Try a squat stretch. Stand with feet hip-width apart, toes pointed out slightly. Squat down with butt almost touching the ground, but make sure knees are in line with the ankles. You can place the hands on the ground for more balance. This stretch feels great and works the hip flexors, calves, and lower back.

-Eat a combination of protein and carbs within 30 minutes post-run. Protein aids in muscle recovery and carbohydrates are crucial for restocking glycogen stores. Try peanut butter on a bagel. If your stomach isn't up for eating yet, try my personal favorite; chocolate milk. It is the perfect combination of protein and carbs to restore muscles and it tastes good too!

-Rest and relax the remainder of the day. If taking a nap isn't possible then rest with the feet up for 15-30 minutes. This will promote circulation. Drink plenty of water throughout the day and eat a balanced meal of carbs and protein.

-Before bed, soak in a cold or cool bath for 10 minutes to aid in muscle recovery and prevent soreness the next day.

-Give your legs a massage. Use a foam roller if you have one. This will help flush out the lactic acid in the muscles. I like to use an Epsom lotion (I found it at my local drugstore). It is supposed to be the same as taking an epsom salt bath, only without the bath. I think it works pretty well.

-Take one day of recovery for every mile raced. This doesn't mean complete rest. It means taking it easier and doing more cross-training.

Recovery is vital for runners. Hopefully these tips will help you make the most of your post-run rest.

Written by Genie Bianchi

Carbohydrates for Runners

In my favorite episode of The Office, the company is holding a 5K run for rabies. In one scene, Michael Scott is stuffing his face with a plate of fettuccine alfredo. He is “carbo-loading” about five minutes before the race. Later in the show, he is shown getting sick and can’t finish the race. Yes, carbo-loading is a real thing…just not done the way Michael did it.

 Many new runners may be intimidated with the term, carbo-loading. All the low carb diet fads can make anyone feel like all carbohydrates are bad. Well, all carbohydrates are not bad and actually our bodies need them for energy.

The USDA new dietary guidelines suggest eating 6 ounces of carbohydrates per day. That is based on a 2,000 calorie diet. Among those 6 ounces, half or 3 ounces should consist of whole grains. The whole grain contains B vitamins, iron, magnesium, selenium and fiber. Don’t be fooled…check the labels. Make sure it says whole grain.

Carbohydrates are the top choice for fuel and the best energy source for working muscles. Runners require more than the average in their diets, especially in the days leading up to a marathon or endurance race. Choose ones like whole wheat pasta, sweet potatoes, brown rice, and air-popped popcorn.

How do you choose healthy carbs? Look for ones with high fiber. The more fiber it has, the more slowly it will be digested and the more nutrient-dense the food will be. Whole grains and whole fruits offer slow burning energy. These are best eaten the days before and the morning of a big run.  During a race, go for quick-burning carbs like jelly beans or sports gels to get a quick burst of energy. Within an hour after the run, it’s a good idea to get a mixture of slow and fast-burning carbs such as a bagel and a banana. A glass of low-fat chocolate milk post-run is a great alternative to a sugary sports drink. It offers the perfect carbohydrate/protein combination to replenish spent glycogen stores.

You may think that just because you are a runner you have a pass to eat endless amounts of bread and pasta. But the key to truly utilizing the energy benefits of carbohydrates is all in choosing the right ones. And skip the fettuccini alfredo!