Recently our half-marathon training coach spoke to us about the importance of fueling our bodies during training so we could know the best way to keep our energy up during the race. She talked about how it’s important to not only stay hydrated with enough water, but that every 45 minutes we’d need to eat something in order to keep going during our longer training days and the actual race.
She brought out examples of all the kinds of racing fuel: gels, goos, beans, powders, bars.
With each example, I felt my anxiety level rise and I felt slightly sick to my stomach. It all looked so futuristic.
During my workout along the trail in Discovery Park, I thought about how I’m going to fuel my body during the race. I try not to eat a lot of processed foods and mysterious “food like substances” like Michael Pollan talks about in his book In Defense of Food – totally creep me out.
I asked Jessica – the coach- during the post workout stretch if we were ever going to talk about food. She laughed and gave me the rundown: 100 calories made up of complex carbohydrates and protein for every 45 minutes of activity. Some suggestions: peanut butter on whole wheat bread, string cheese and cracker, a granola bar.
Endurance race folks: What do you do to keep your energy up during a race? How do you fuel? I’m looking for other fueling ideas for training days, so please share.
Foodie friends: Any ideas to make functional training foods that taste great? Please share your ideas.
Today’s yoga brought to you by the home practice! I’m teaching tonight at 5:45 at It’s All Yoga and I’ve got to prepare.
Today’s music is Merriweather Post Pavilion by Animal Collective.
Don’t forget FREE Fridays at 4:30 with the new It’s All Yoga teachers (21st and X in Sacramento) – you’ve got to sign up online www.itsallyoga.com.
I’m teaching 3/5/10 – so mark your calendar.
For the month of February, I’m teaching a Level 1/2 on Mondays at 5:45. Come join me.
I need to know before Sunday…did you like Animal Collective? Margie has been asking for it. I bought her an older–and used–AC album to see if she even likes their stuff. Worth the purchase?
@amanda – so much for my quick reply… hmmmm. not my thing. maybe with more listens?
Here’s what I do for those longer endurance efforts – eat something (yogurt, banana, granola, crackers, pretzels) before heading out. When I’m moving at close to my threshold (1-3 hours), solid food of any sort is a no-go. I don’t like the processing, but I’m a big believer in gels (Gu), blocks (Cliff shots, etc), and liquids (Cytomax). Keeping anything else down is hard for me, and even then I have to pick and choose the flavors that work for me. Absorbing more that 100-200 calories per hour is about all you will be able to manage anyways, so there’s no need to carry too much – being fueled before you go out it important. But most important is to eat after exercise – and right away! Like, within a half hour to restore your muscle glucose. Something a little sugary plus some complex carbs.
@jeff – thanks for all the help! this is such good advice.
i felt great on my 7 miler the other day, until i almost choked to death on a grape. dude, that shit is dangerous.