Tip #1: Pack for the Plane

So, the airlines say to arrive two hours ahead of time for your flight. Although, I always end up with about an hour and a half time to kill; like my mother always says, it’s better to be safe than sorry. There aren’t many options of things to do while waiting for your flight or while in the air, which leaves many of us reading, listening to music, or people watching to pass the time.  It seems like, as I look around, everyone is also eating, myself included! While the airport has come a long way with variety and options, let’s face it…everything is overpriced and the truly healthy options are limited. You may not be able to get your liquids through security, however, feel free to pack as many snacks as you like. For my ten hours in the air from Philly to Hawaii, I was sure to pack a good number of mini meals/snacks in order to avoid eating somewhere like Sbarro or committing the ultimate sin…PLANE FOOD! Try some of these awesome ideas to keep you satisfied

1. Emerald 100 calorie pack almonds: With varieties like dry roasted, cinnamon and sugar, dark chocolate cocoa, these snack packs are already portion controlled and portable.  Each pack is an excellent source of Vitamin E, sodium-free and contains fiber and protein to help keep you satisfied.

2. Just add water- protein powder and instant oatmeal: If you want a quick mini meal without a mess, just ask the flight attendant or the nearest Starbucks for a cup of either hot or cold water.  Stir one scoop of protein powder in with cold water or shake into a bottle of spring water to help satisfy you and strengthen your willpower for other high calorie snacks.  To warm your bones on a cool flight, add one cup of hot water to instant oatmeal for a low-calorie nosh in a variety of flavors.  The thought of putting on my bikini in January was enough to help me grab for my oatmeal while they were passing out the warm chocolate chip cookies on my flight! Try this mental image travel tip when you get a craving!

3. Apple: Your mother might say “an apple a day keeps the doctor away” but my motto is “an apple a day keeps your hunger at bay.” Enough said,  keep a few apples in your carry one to fight off hunger.  They contain a ton of nutrients, fiber, and are one of the easiest fruits to travel with since they aren’t messy, don’t bruise easily, and keep well.

Bring Your Gear

Most hotels these days have pretty decent fitness facilities, but if you don’t pack your sneakers, how are you going to break a sweat!?  Make packing your gear a priority and don’t forget about your other gym essentials.  Mine include my ipod and hair ties, but maybe yours is a knee brace or Under Armour.  Whatever it is, don’t give yourself an excuse not be active, or most likely, you’ll use it!

If your hotel or the place you are staying doesn’t provide access to a gym, think ahead.  Easily portable workout equipment include resistance bands or a workout DVD.  Take advantage of the great outdoors and take a walk, jog, or swim.   Utilize the website walkjogrun.net to create a mapped out route no matter what part of the country you’re in.

Start the Day with a Good Breakfast

Watching your intake 100% is hard for anyone, and frankly, I don’t recommend it.  Not giving yourself a little leeway, can often set you up for an all or nothing mentality  Practice moderation and make sure you are active.  Starting the day with a good, healthy, and satisfying breakfast can help you stay on track with good choices and moderation throughout the day.  Packing extra protein powder, fruit and instant oatmeal is a good idea for easy foods you can make in your room, but another good option could actually be the hotel continental breakfast.  Loading up on muffins and danishes isn’t your best bet, but opting for hard-boiled eggs/egg whites, a whole-grain cereal mixed with low-fat yogurt or fruit with cottage cheese can help you stay energized and satisfied throughout the morning and are all fairly common continental breakfast choices.

Find a Grocery Store

Whenever possible, when I reach my location I like to find a grocery store and stock up on some healthy foods for my hotel room.  Some of the items you could find in my mini-fridge/drawers right now include apples, bananas, low-fat Greek yogurt, green pepper slices, Kashi Banana Chocolate Chip Soft n’ Chewy bars (you MUST try these, so good! And contain 1/2 serving fruit & 1/2 serving vegetable each!), and Bumble-bee Lemon & Pepper tuna medley with crackers. Like I said earlier, I’m not a saint when it comes to avoiding all sweet and sinful foods, but at least being prepared with healthy and tasty snacks help me find a happy median.

Use these tips next time you travel and have a happy and healthy vacation!

Performance Benefits

Caffeine’s greatest exercise benefit is on your body’s aerobic endurance, or your ability to maintain a certain exercise intensity for a greater length of time. Numerous studies have demonstrated that caffeine intake prior to, and during, exercise results in greater exercise duration, reduced fatigue, and greater time to exhaustion. Similar effects have been shown for short-duration exercise intervals as well.

Some research suggests that caffeine can improve sprint and power events, but the findings are somewhat equivocal. Furthermore, the number of studies examining caffeine’s role in these types of events (e.g., weightlifting, 100m dash, etc…) are scarce.

How it Works

Caffeine is believed to improve aerobic endurance performance by increasing the body’s ability to use its fat stores during exercise. It is well understood in exercise science research that the greater use of fat for energy prevents the depletion of glycogen — the stored form of glucose that we receive from consuming carbohydrates. The more glycogen we are able to conserve in our muscles, the more energy we will have later on in an event.

Dose

Research has demonstrated that the most effective caffeine dose prior to exercise is about 1.5 to 3 mg per 1 lb. of body weight. Keep in mind that a cup of drip coffee contains about 150 to 200 mg of caffeine, while a cup of tea contains about 50 mg.

Consuming more than 4.5 mg of caffeine per 1 lb. of body weight may cause adverse symptoms, according to the National Strength and Conditioning Association (NSCA). The NCAA penalizes athletes who have more than 15 micrograms of caffeine per 1 mL in urine samples, and consumption of more than 10 g is believed to be fatal for most humans. You’d need to consume about 8 cups of coffee to exceed the IOC’s caffeine limit.

Source

Caffeine appears to be more effective when consumed in tablet form than from food sources such as coffee. Consider purchasing pure caffeine tablets for the most optimal effects. If coffee, vitamin water, or energy drinks are your preferred caffeine modality, you’ll just have to consume more. According to Graham and colleagues (1998), coffee may contain a compound that limits caffeine’s chemical response in the body.

Warnings

Not all people react to caffeine the same way. Some individuals may experience heightened nervousness, irritability, and anxiety after consuming high amounts of caffeine. Some sources of caffeine, such as coffee, can cause stomach problems, such as gas, bloating, and cramps. In severe cases, caffeine can lead to heart problems.

Caffeine is also a diuretic, and increases the risk of dehydration and heat-related conditions in hot temperatures.

Circadian Rhythms

Circadian rhythms are the mental, physical, and behavioral changes that revolve around the 24-hour cycle of our daily lives. Similar to the concept of the “biological clock,” our circadian rhythms are primarily influenced by light cues. All living organisms have circadian rhythms, including people, primates, pets, and plants. Circadian rhythms can affect our body’s sleep cycles, hormone levels, body temperature, and a number of other physiological processes.

Effects on Exercise

In their review, Weipeng, Newton, and McGuigan (2011) found that circadian rhythms can influence your exercise results in a variety of ways. Perhaps the most significant finding was that enhanced exercise performance typically occurred in subjects during the early evening hours. These researchers also found that individual hormones, specifically testosterone and the stress hormone, cortisol, had their own natural circadian rhythms. Past research has shown a direct relationship between these hormones and exercise, with higher levels of testosterone boosting exercise performance, and cortisol hindering it.

Circadian rhythms were also significantly related to body temperature. Past research has demonstrated that prolonged warmups that allow the body to reach higher temperatures resulted in increased power output and decreased fatigue during exercise.

Finally, while Weipeng and colleagues did not discuss the issue of light, other research (e.g., Leproult et al., 1997) has demonstrated that increased lighting can enhance exercise performance, although this finding was significantly related to the amount of exposure time.

What This Means for You

Most people already know that warming up before exercising is wise, as it can prevent injuries. However, increasing body temperature appears to have a hormonal effect that can have you working out longer and harder than you ever thought possible. While each person has his or her own chronotype, or a specific, innate, time of day at which they function best, your hormonal profile is likely to be more conducive to optimal exercise performance during the twilight hours of the day, under bright lights, and after a sufficient warm-up.

If you’re a morning exerciser and find yourself in a lull, try working out in the evening. If you never warm-up before you hit the weights, make sure to get that body temperature up first. Finally, get plenty of sleep. Your body’s master clock, known as the suprachiasmatic nucleus, controls the production of melatonin, the chemical that makes you feel sleepy. The SCN is located just above the optic nerve, which receives information about the amount of light coming in. When under dim lights, you are more likely to feel sleepy than when under the bright neon lights in the gym. The amount of sleep you receive has a significant effect on your hormone levels, which can be the difference between a good workout day and a bad one.

So what makes chocolate milk such a great post-workout recovery beverage? It seems unlikely that people would spend so much money on expensive supplements and powders when they can get similar results from this simple drink you can buy in any supermarket. However, it’s true. In many ways, chocolate milk is just as good as expensive commercial carbohydrate-protein beverages. Here are five reasons why:

1. Protein

It’s no secret that your body needs protein following workouts, especially resistance training. The protein turnover cycle, or the rate at which protein is depleted versus synthesized, occurs at a higher rate after exercise. You need to consume protein to help balance this turnover rate, and allow sufficient nutrition to restore and grow new muscle tissue. Chocolate milk is packed with natural, high-quality protein. In fact, the protein you find in commercial protein powders is often derived from milk powder.

2. Carbohydrates

Your body uses glycogen, or the metabolized version of glucose, as its main source of energy for exercise. Glycogen is stored primarily in the muscles, and when the body runs out of glycogen it becomes fatigued. Following exercise, you need to consume carbohydrates to restore depleted glycogen. Simple carbohydrates (sugars) are effective immediately following exercise because they are digested quickly and have a rapid effect on restoring glycogen. Milk contains the natural sugar lactose, a simple carbohydrate that can help restore glycogen, while chocolate milk contains additional sugars.

3. Carbohydrate-Protein Ratio

Also important to your post-workout beverage is the ratio of carbohydrates to protein. About 30 to 60 minutes following exercise, your body is at its greatest need for protein and carbohydrates. Research has shown that the ideal ratio of carbohydrates to protein is between 3:1 and 4:1. Greater amounts of protein can prevent hydration and glycogen restoration. Chocolate milk contains about 25 g of carbohydrates and 8 g of protein, or a ratio just greater than 3:1.

4. Price

Chocolate milk is cheap and you can find it anywhere. Commercial post-workout supplements are expensive and you can often only find them at special nutritional supplement stores. With supplements, you may also be consuming additional ingredients that you don’t want, or that your body doesn’t need. For example, many commercial powders contain vitamins, which can be toxic when consumed in excess.

5. Taste

While some are fine, commercial powders sometimes have a bitter, chemically taste. Unless you’re one of those rare people who doesn’t like chocolate, you’ll probably agree that chocolate milk tastes great.

There are two different kinds of fiber, soluble and insoluble. Soluble fiber dissolves in water, forming a gel-like material and slowing digestion. Soluble fiber can typically be found in grains like oatmeal and barley, legumes like beans and lentils, as well as nuts, seeds and fruits like apples, citrus fruits, pears, berries and tomatoes. Insoluble fiber does not dissolve in water and increases gastrointestinal transit time, the time between food consumptions and waste elimination. Insoluble fiber is typically found in grains such as whole grain breads ad cereals, wheat bran, barley, couscous, brown rice, seeds, and veggies like cabbage, carrots, cucumbers, zucchini, and celery. Both types of fiber are important for weight control and disease prevention.

Fiber is also available in chewable supplement form, clear powder that dissolves in liquid, and fiber-fortified foods can also be found at any grocery store.

The American Dietetic Association recommend women consume approximately twenty-five grams of fiber daily and men consume thirty-eight grams daily. After age fifty, recommendations drop to twenty-one grams for women and thirty daily grams of fiber for men. Although most people do not get enough dietary fiber, too much of a good thing can be bad. More then fifty to sixty daily grams of fiber can interfere with the absorption of some vitamins and minerals.

While eating healthy fruits, vegetables and whole grains is one of the easiest ways to ensure you are eating a high-fiber diet, it can still be difficult for people to fit in enough each and every day.  Here are a few foods to add to your grocery list to ensure you are getting the right foods to fit in that important fiber:

Raspberries and Blackberries

One cup of raspberries or blackberries contains approximately eight grams of fiber.  Make the switch from one cup of strawberries or blueberries in your morning cereal, oatmeal, yogurt or protein shake and you’ll be adding an additional four grams to your day!

Lentils

Lentils contain approximately eight grams of fiber in a half cup serving.  Switch from one cup of chicken and rice soup to one cup of lentil soup and you’ll be adding four grams of fiber to your meal.

Avocado

One medium avocado has approximately eleven grams of fiber.  Swap out your your no-fiber mustard or mayo for 1/3 of an avocado and add three and a half grams of fiber to your sandwich.

Flax seeds & cinnamon

Flax seeds not only contain heart-healthy Omega-3 fatty acids, but also have two grams of fiber in each tablespoon.  Be sure to buy ground flax seeds, to ensure adequate absorption in the digestive tract. Cinnamon is also the highest fiber spice with four grams of fiber in each tablespoon.  Add two tablespoons of flax seeds and one tablespoon cinnamon to your oatmeal, yogurt, or cottage cheese for an extra eight grams of fiber!

Kashi Go Lean Original Cereal

This high-protein, whole-grain cereal is a staple on my grocery list & my go-to for a pre-workout snack.  Each cup contains ten grams of fiber, compared to one cup of Special K original cereal, which has only one gram.  Make this swap to add nine grams of fiber to your morning.

Gnu Flavor & Fiber Bars

These bars are by far the best I have found for fiber.  Each bar has around twelve grams, compared to a Nature Valley granola bar with more calories and only two grams of fiber.  Gnu Flavor and Fiber bars even trumps Fiber One bars, which contain nine grams per bar.

Resources:

• “Boost Your Health with Fiber.” Eatright.org. American Dietetic Association, 20 Sept. 2011. Web. 15 Nov. 2011. <http://www.eatright.org/Public/content.aspx?id=6442465065>.

• Nelms, Marcia Nahikian. Nutrition Therapy and Pathophysiology. Belmont: Thomson / Wadsworth, 2007. Print.

• Calorie Counter | Free Online Diet Program | Nutrition Data. Web. 07 Nov. 2011. <http://caloriecount.about.com/>.

Cut out the white bread to help reduce body fat.

In order to reduce body fat, you should steer clear of a number of foods. Two categories of foods, in particular, can have a particularly adverse effect on body fat: most white foods and foods high in sugar — especially fructose. White-colored foods are often high in the carbohydrates starch and sugar. Carbohydrates are an essential component of a healthy diet, but many people are not active enough to burn off the excessive amounts of these nutrients they consume. When carbohydrates go unused, the body converts them to fat and they are stored in various locations — particularly the abs– for later energy use.

White-colored foods typically also have a high glycemic index — a measure of a particular food’s effect on blood sugar levels. High-glycemic foods are quickly digested and absorbed into the bloodstream, causing a sudden rise in blood glucose levels. This surge of blood glucose causes a quick burst of energy, but is followed shortly after by a crash. High-glycemic foods can leave you feeling hungry shortly after eating — craving another blood glucose rush.

White Breads and Refined Grains

White bread, and other foods made from white flour, are high in carbohydrates, particularly the simple sugar glucose — and have among the highest glycemic indexes of any foods available. Refined white flour also undergoes a milling process that removes the bran and germ from the wheat grain. These two layers of the seed hold much of the grain’s vitamins, minerals and fiber. You need to consume more white bread, and thus more calories, to obtain the same amount of nutrition as whole grain products. Though fiber is technically also a carbohydrate, the body does not digest it, and it therefore does not cause the rise in blood sugar of other carbohydrates.

Potatoes

Potatoes are high in the carbohydrate starch. Starch is exclusively found in plant foods, and is composed of hundreds molecules of glucose. Carbohydrates are ultimately converted to glucose in the bloodstream, thus starch is dissolved very quickly, causing a sudden and drastic rise in blood glucose levels. Like potatoes, white rice is also high in starch. Instead of white rice and potatoes, eat brown rice, barley and other non-starchy whole grains.

Fructose

When most carbohydrates are digested, they are converted to glucose in the bloodstream. The body then secretes insulin to help cells absorb the sugar to be used for energy. Fructose, however, is processed more slowly in the liver than other sugars. The liver cannot convert excess amounts of fructose into usable energy quickly, so it converts it to fat. High amounts of circulating fat in the bloodstream can suppress hormones that regulate appetite, leaving you feeling hungry for more calories. Excess fat also contributes to insulin resistance — a condition in which the body has difficulty using glucose for energy. The body, then, releases more insulin into the bloodstream. High levels of insulin can contribute to excess fat storage and a difficulty accessing fat stores for energy.

Ambro / FreeDigitalPhotos.net

Have a big competition coming up? Or are you simply an active person and want to eat in a way that will provide a maximum amount of energy for the day? For optimal energy, you need to master the art of the pre-competition meal. Much of the pre-competition meal is common sense, but some popular misconceptions exist as well. Follow these guidelines to have your body ready to perform at its best:

Three to Four hours Before an Event

You don’t want to eat a large meal just prior to an event because much of your energy will be wasted on digestion. Eating a meal too soon may leave you feeling hungry and fatigued. The body needs at least three hours to digest the food you consume.

High Complex Carbs

We all know that carbohydrates, particularly complex carbohydrates, are best for providing the sustained energy we need to compete for long durations. Carbohydrates are easily absorbed and converted to energy the body can use for competition. The ideal pre-competition meal contains about 150 to 300 g of carbohydrates, primarily from complex sources such as whole grains, legumes and vegetables.

Low to Moderate Protein

Protein is essential for athletes and allows them to perform their best. Therefore, many athletes and coaches incorrectly advocate consuming high doses of eggs, red meat and dairy products before an event. It is carbohydrates, not protein, that restore muscle and liver glycogen. While protein is crucial for building and restoring tissue on a long-term basis, high amounts of protein are excreted through urine, providing little additional benefit once you’ve reached your daily needs for this nutrient. This increased production of urine as a result of high protein intake can also cause a greater rate of fluid loss and ultimately lead to dehydration — obviously not an ideal state for competition. Finally, the increased thermic effect of protein causes a rise in metabolism and may be great for weight-loss, but places a greater energy demand on the body and can lead to early fatigue. Limit those hard-boiled eggs on game day!

Low Fat

Like protein, fat takes longer to digest than carbohydrates and remains in the digestive tract for a greater period of time. Fatty foods can promote a feeling of lethargy that will result in sluggish performance. These foods may also cause digestive discomfort, such as gas and bloating. There’s nothing worse than beginning an endurance event with an upset stomach.

Liquid Meals are Great

Some athletes cast off liquid meals as nutritional gimmicks, or not “real” food. However, such meals are ideal because they generally contain all the macronutrients you need in a small volume, preventing any sort of gastric disruptions. They digest quickly, provide instant energy and have the added benefit of contributing to hydration because of their water base. I recommend these highly.

No Carbs Right Before an Event

If you consume enough carbohydrates in the morning, you don’t need them right before an event. In fact, the increased insulin production after consuming carbs just prior to competition may actually hurt your performance. An increased insulin release right before competition can result in rebound hypoglycemia — a condition that can impair central nervous system function. On a similar note, increased carbohydrate intake can limit the body’s use of fat, resulting in premature fatigue during long-distance, aerobic events. Pay special attention to avoiding fructose, a natural sugar found in fruit that takes longer to digest than other simple sugars. Fructose can also cause gastric distress. Contrary to popular belief, those orange slices you like to eat before running are likely hurting your performance.

Avoid Too Much Fiber

Fiber is a crucial component of a balanced nutrition plan because of its ability to reduce cholesterol and improve digestive regularity. On game day, however, it’s not ideal. Foods high in fiber can cause gas, bloating and general digestive discomfort. Eat a diet high in fiber every other day, but avoid those bran muffins and beans in your pre-competition meal.

Fluids

Water regulates your body temperature, facilitates digestion and helps lubricate joints. Drink a minimum of eight ounces of water with your pre-competition meal and up to 16 ounces. Consume about four to eight ounces immediately before your event.

A Little Sodium is Good

While high amounts of sodium in the diet are not advisable because of the mineral’s ability to raise blood pressure, consuming sodium with your pre-game meal can limit urine output and facilitate the urge to continue to drink. Both of these factors can help you stay optimally hydrated. While most energy drinks already contain sodium, adding a dash of salt to your bottle of water is an effective way to promote hydration as well.

hinnamsaisuy / FreeDigitalPhotos.net

People are often confused when I tell them that I am a Registered Dietitian and a bartender. While I first got into the bar industry to help support myself through college and my dietetic internship, I found that my creativity and passion for nutrition, actually helped me to create healthier and creative drinks for my customers. At my nutrition job at Devon Fitness Club, located in Berwyn, Pennsylvania, there is not a traditional bar; however, we do have a fully stocked “juice bar” where the staff and members can order protein shakes or grab a snack before or after their workout. When I began working at the club, I took an interest in creating new and interesting concoctions for my clients from my experience mixing drinks at the bar. Since so many of my creations became instant hits at the health club, I would like to take the opportunity to share with all of you how you can make these simple, healthy and delicious drinks at your home.

I am constantly recommending easy protein shake recipes to my clients and friends and I have one for either breakfast, lunch or dinner most days of the week. Replacing a meal with a portion-controlled, high protein, low sugar shake can help with weight loss, muscle building, and can help you eat healthy on-the-fly with little clean-up (especially important when you have two jobs!)
The most important tool you’ll need to make the recipes below is a blender. Any basic one will do, but I’ve found that finding one that is dishwasher safe is key! I use whey protein powder for my personal shakes, but any type of protein powder, for example soy, can be substituted. For my calorie counts, I used a protein powder with 25g of protein and 130 calories per scoop. With each recipe yielding approximately 32 ounces, these whey protein shake recipes are filling, fast and flavorsome!

Mint Chocolate:

• 1 scoop chocolate whey protein powder
• 10oz skim or soy milk
• 1/2 frozen banana
• 1/2 tsp peppermint extract
• 4 ice cubes

-This shake is perfect alternative for you if you love mint-chocolate chip ice cream or York peppermint patties. Freeze your banana before-hand by peeling, cutting in half, and in an air-tight zip lock bag. Using frozen banana will help thicken the consistency of the shake.  Approximately 300 calories and 35g protein

Slim Shake:

• 1 scoop vanilla whey protein powder
• 11oz plain coconut water
• 3 frozen strawberries
• 1/2 C frozen blueberries
• 4 ice cubes

-This protein shake is one of the most popular at the club I work at because of its low calorie and high protein content. It is 230 calories with 25g protein! This makes a great “mini meal” or snack to help hydrate after an intense workout!

Thick N’ Creamy Peanut Butter:

• 1 scoop vanilla or chocolate whey protein powder
• 10 ounces skim or soy milk
• 1 Tbsp natural peanut butter
• 1 frozen banana
• 4 ice cubes

-One of my personal favorites! Experiment with other nut butters to find out your favorite blend. 430 calories and 40g protein.

Peach Cobbler:

• 1 scoop vanilla whey protein powder
• 10 ounces skim or soy milk
• 2/3 cup canned peaches (canned in its own natural juices or water)
• 1/2 tsp cinnamon
• 4 ice cubes

-I like to sprinkle cinnamon on top of this shake as well as blending it in. Approximately 300 calories and 35g protein.

Try them out for yourself and let me know what you think!

Photo: Frankie Roberto from London, UK source Wikimedia license CC (?)

The first is executing your race strategy.  It’s easy to get caught up in the excitement of race day.  Adrenaline is flowing and the thrill of competition drives us to outperform our expectations.  It’s imperative to go into a race with a concrete strategy and then stick to it.  You can make adjustments on the fly based on how you feel, but don’t make drastic changes to your overall plan and don’t make them too early in a race.  If you’re feeling great at mile 10 of a marathon, you may be tempted to trash your strategy and pick up the tempo.  Don’t do it!  You should feel great at mile 10 of a marathon!  If you don’t, you’ll end up getting driven to the finish line by a race volunteer on a golf cart.  You know the saying: “It’s not a sprint; it’s a marathon”?  Well, that saying is never more apropos than when you are ACTUALLY RUNNING A MARATHON!  Feeling great at mile 10 has nothing to do with feeling great at mile 20.

Photo @ Jonas8110

But this isn’t a tutorial on how to run a marathon.  This is about the second critical area to focus on during a long distance race.  And that is nutrition management.  About 90-120 minutes before the race, it is time for your pre-race caloric intake.  Some of my friends like half a bagel with peanut butter and maybe a piece of fruit.  I’m not crazy about bread in the morning.  I like something sweet.  So I usually go with a glass of orange juice, a Greek yogurt, and a banana.  (Sidenote: I’ve been warned about both the acidity of orange juice and the effect of dairy products going into a race, but they work for me and I roll with it). 

Hydration is obviously key as well.  But you don’t want to overhydrate.  You should be well hydrated for the entire week leading up to a race.  You shouldn’t bombard your system with fluids an hour before the gun goes off.  I like a glass of water or some G2 right after I wake up, maybe 16 oz.  That seems to be plenty for me until I hit the aide stations.

Photo @ betsyweber

Then comes in-race nutrition management.  Gels, electrolyte pills, salt pills, protein bars, defizzed soda, etc.  Runners have thought of just about everything.  I’m kind of a minimalist when it comes to this.  I don’t like to consume any more than I absolutely need to.  I use a lot of gels because they’re inexpensive, effective, and easy to consume on the move.  But I’m not crazy about them.  I don’t like the taste and I don’t like the texture.  Frankly, they make me a little sick to my stomach most of the time.

I have recently discovered a fantastic product, however, and would encourage you to check it out.  Sport Beans.  You want to talk about good taste?  They’re made by Jelly Belly, for crying out loud.  As a runner who typically craves something sweet when my glycogen stores are low, there’s nothing that tastes better than Sport Beans.  They come in various flavors: Berry, Fruit Punch, Lemon Lime, Orange, Assorted, Extreme Cherry, and Extreme Watermelon.

Each bag has 100 calories, 24 g of carbohydrates, some sodium, potassium, and various other vitamins with which I don’t really concern myself.  The two “Extreme” flavors also contain caffeine for those of you that like a little pick-me-up mid-run.  They are conveniently packaged in a resealable bag.  So you can just grab a few out and seal them up without losing stride.  I find them much easier to dig out of the bag than the Gu Chomps.  The Chomps get all stuck together.  Not to mention they are overly chewy and stick to your teeth like Jujubes.

As with any form of energy intake, be sure to experiment with something a couple times before you bring it along on a race.  Never introduce something on race day without trying it first.  Stick with tried and true calorie replenishment methods and you’ll be good to go.

Walk into any running store and one of the first things you will see is an entire wall dedicated to nutritional products.  There are products to reduce the likelihood of cramping, speed recovery, maximize performance, etc.  I admit, it can be a little overwhelming.

When it comes to supplements for runners, I consider myself to be somewhat of a minimalist.  I don’t like to disrupt the flow of my body’s natural way of doing things.  I’ve tried salt tablets on a couple occasions, even though I’ve never really had any issues with cramping.  I take a Chondroitin Glucosamine supplement once in awhile to assist with joint cartilage repair.  I consider these to be kind of “specialty products”, geared toward a very specific issue.

The vast majority of what you will see on that wall is ENERGY.  Gels, jelly beans, cookies, granola bars, protein bars, all promising to make you perform better.  Before you read on, let me first say that there is no substitute for a well-balanced diet.  The products you see at the running store are not intended to be used as meal replacements.  If you’ve ever eaten a Whopper Value Meal and tried to run five miles an hour later, chances are you know that an energy gel is not going to save you.

Why Use Energy Gels?

In my view, energy gels are to be used for calorie replenishment and to maintain an optimum blood/sugar level DURING exercise.  No more than that, no less than that.  They are not magic and they will not take seconds off your PR.  They may, however, enable you to sustain your desired level of activity for a longer period of time by quickly replacing lost glucose stores.

Let me also preface this next part by saying that I do not work for Gu.  I’m not suggesting that Gu makes the best product on the market or that Gu is for everyone.  It just happens to be the product line that I tried first.  It worked for me and once I find something that works for me, I don’t like to mess with it.  Here are three different Gu options that are all nutritionally engineered to achieve basically the same goal.

Gu Energy Gels

If Gu were Honda, this is the Civic.  It is affordable, starts up every time, and gives you excellent gas mileage.  This is purely a sugar replenishment supplement.  Gu’s website boasts of all kinds of additional benefits involving hydration levels and mental performance.  I’m not a chemist.  All I can say is that this product will give you 100 calories that are easily and rapidly digested.  There are various flavors from Just Plain to Mint Chocolate to Tri-Berry.  Three different levels of caffeine to meet your preference (No Caffeine, Normal, & Double).  You can get these around $1.29/each so stock up on these like basic tees.

Gu Roctane Energy Gels

This looks pretty similar to the Honda Civic from afar.  But as you get closer, you’ll notice they’ve added some 20″ rims and a turbocharger.  Still 100 calories, the key difference between the Roctane and the regular Gel is that they’ve basically tripled the amount of amino acids and they’ve added OKG–which is an amino acid complex that inhibits muscle breakdown.  In short, the Roctane should get to work on energy and electrolyte replenishment even faster than a regular Gu gel.  This may help you out during difficult tempo runs or long speedwork sessions.  I find them to be a little thicker and thus harder to get down, so make sure you wash it down with water to jumpstart the digestion process.  You’ll pay more for these, around $2.29 apiece, so I usually reserve them for my hardest training runs.

Gu Chomps

Instead of a Honda Civic, maybe you want a hybrid crossover.  These energy chews are a great alternative to gels.  Each bag has two servings (eight chews), so you can just pop one or two whenever you feel like it if you don’t want to take in a whole serving at once.  They can be a little sticky and difficult to dig out when you’re on the move.  And a full bag can be a little bulky in your pocket.  But an empty gel packet in your pocket can be pretty sticky and messy as well.  So pick your poison.  I find the Chomps to be the best bang for my buck.  Only 90 calories instead of 100, but I seem to get great results out them.  These run about the same cost as the Roctane, except you get the double serving.

Flavors

If you’ve never had an energy gel or chew before, the first experience can be a little shocking to your taste buds.  The Gu products are loaded with maltodextrin and fructose, giving you a huge burst of sweetness.  Finding flavors that you can tolerate is almost as critical as choosing the right overall product.  Try running by a cow pasture in 90 degree heat after you’ve already logged five miles.  The smell is nauseating.  Similarly, the taste of the wrong energy gel can make you sick to your stomach.  Don’t be afraid to try different flavors, even if you think you won’t like it.  I never thought I’d like Lemon Lime during a run but it turned out to be one of my favorites.  If it’s the texture of gels that bothers you, give the Chomps a shot.  Happy training!