Ask the Coach: What's the Best Fuel?

As a running coach, one of the most asked questions I get (especially among my race trainees) is, "What's the best fuel, fat or carbs?"

I learned along time ago, that like politics, food can be a very emotional topic for people. So, I'm not here to say one fuel is bad and one fuel is good. I can share from personal experience and from the research which tends to be better for a runner. As an individual, you an decide what's best for you. And as always, consult with your physician and/or registered dietitian when making any dietary changes, especially if you have specific dietary needs or a physical condition dependent on a specific diet.

In my race training plans I provide my runners with basic fueling guidelines to support their pre-, during-, and post run fueling and refueling. These guidelines provide basic carbohydrate, protein, and fat recommendations based on my education from RRCA, ASCM, and NPTI. From my running coach's perspective, carbohydrates are a runners main source of fuel.

A lot of recent popular diet programs use a fat-for-fuel approach. A big draw to these programs is initial quick weight loss. Most of the fat-based diets severely restrict carb to as little as 10% while increasing fat up to 75% of calories. The bases for his shift is that this type of diet for the athlete will prevent bonking or crashing. This type of diet is supposed to provide a bigger reserve of energy sustaining activity for longer periods of time. Research has been done showing that ultra marathoners and Ironman triathletes who had a high fat diet of 70% fat and 10% carbs for 9-36 months burned fat at much greater rates during an 180-min run than those who followed a lower fat diet of 25% fat, 59% carbs. This outcome seems pretty good.

More research, however, shows that for sports where you need to kick it up a notch at times, a high-fat diet, isn't going to provide that umph you're looking for. Why? Well, as your body learns to burn fat more efficiently, it impairs your body's ability to burn carbohydrates. Your body uses fewer chemical reactions to convert carbs to energy. So, with a proper carb store and your body being able to quickly convert carbs to energy, you can get that boost you need to charge that hill, or pull out of a fatigue slump, or change gears  as you near that finish line. With conversion of fat to fuel, your body is more like, "Oh okay, you want to go faster. Wait, hang on. I'm working on it."

Idea Fitness Journal (April 2018) shares that in a review of 61 studies, the vast majority showed that diets relying on more calories from carbs than fats were optimal for athletic performance (Stellingwerff & Cox 2014). None of the studies showed that a carb-rich diet hurt performance. Most research shows that decreasing carbs in favor of fat isn't likely to get you to the finish line faster. (Burke et at. 2017; Havemann et al. 2006; Urban et al. 2017; Zinn et al. 2017).

Another thing to keep in mind if you desire to go to a high fat/low carb diet is that it takes weeks to adapt to. I do not recommend a runner who wants to try a high fat diet switch to it while at the same time starting a race training program. Start the transition several months prior to starting race training. Why? When switching to a high fat diet one can expect to experience fatigue, constipation, and mood swings none of which would be great to experience while starting up a race training plan.

Personally, I'm a proponent of eating a well balanced diet. I'm a strong believer in a good mix of complex carbs (including whole grains, fruits and veggies), healthy fats, and protein is key. Then when kicking in race training, I believe slightly increasing healthy complex carbohydrates is key in supporting your workouts.

Eating Does a Runner Good

Just read an article about how exercising before breakfast burns more fat. Article makes it sound like it's new news. Heard this for a long time. Problem is that people will just read the headlines and then start running on an empty stomach. It's true that when you run on an empty stomach, your body will use up any remaining glycogen (carb) stores and then begin to burning fat. Nothing wrong with that. However, what a runner has to ask himself/herself is...."What is my goal?"

If your main goal is weight loss, then great idea to get up early and go for that 3-5 mile run before breakfast and possibly burn more fat than if you had eaten first. But, if your goal is training for a half or full marathon, then your main focus should be on achieving a quality run. Running 10-20 miles on an empty stomach is not going to provide a quality run. When a runner comes to me to talk with me about a recent lackluster run, 90% of the time it boils down to improper fueling.

Yes, you can burn fat as a fuel source. When all the fat is gone, you can even burn protein (muscle), which is not good. But the thing to keep in mind is that the body's main fuel source and most efficient fuel source is glycogen (what carbs are turned into and stored as in the muscle). Fat can be an energy source, but it's not as efficient as glycogen.

Sometimes weight loss will happen when half marathon or full marathon training, but I don't encourage runners in the thinking that running long is going to cause weight loss. If you are training properly, your appetite will increase and as long as you're appropriately fueling based on your activity level, then you'll be fine. Most of the time, however, runners will over estimate their calorie burn and they'll eat a lot more than they need. My other concern with this article is there will be people who think.... "I'm going to run on an empty stomach and then I'm not going to refuel afterward either. That way I'll really get a good burn." Problem with that thinking is that when you drastically decrease your caloric intake and drastically increase your activity level, the brain will go into protective mode and actually latch on to and protect your body fat and burn muscle instead. Decreased muscle means less caloric burn, which can mean weight gain or a weight plateau. Not good.

So, long story not so short...if your goal is weight loss, then try running shorter distances before breakfast as a part of your weight loss goal, but if you're goal is a marathon....eat.

Article Link: https://www.cnn.com/2019/10/18/health/exercise-breakfast-fat-burn-wellness/index.html

Don't Throw the Baby Out With the Bathwater: A Diet Comparison

"Don't throw the baby out with the bathwater." Such an odd phrase. Actually has a German origin and can be traced back as far as the 15th century. According to Melissa Snell at About.com, baths consisted of a big tub filled with hot water. The man of the family bathed first, then all the sons, followed by the women, then the children, and finally the babies. You can imagine how murky and dirty the water was by the time the baby got a bath. By then the water was so dirty you could actually lose someone in it....and so the saying "Don't throw the baby out with the bathwater" was born.

This timeless saying is so applicable to the hundreds of fads that bombard us each year. When I was a 5th grade teacher (yes, I taught 5th grade for 8 years back in the dark ages), we'd spend months implementing a new educational program only to be replaced the following year by a new program, after being told that the previous years program was found to be ineffective. Then 5 years later we'd have a new program that was eerily similar to the program that was deemed ineffective 5 years prior. Which reminds me of another saying, "What goes around comes around."

But alas, the world of education is not the only victim of such antics. The diet world is often a victim as well. Back in the 80s all the rage was "low-fat" this "low fat-that." I remember when Baked Lays came out and they couldn't keep them stocked on the shelves. Then in the late 90s and early 2000s, the Atkins Diet hit the scene and fat was good but carbs were bad. Then lots of research came out about the adverse effects of completely removing carbs from the diet.

And now there's a resurgence of carb-removal with the Paleo Diet. The difference with the Paleo Diet is that it's based on the idea that Paleo man didn't eat grains so why should we. It goes back to the hunter-gatherer idea. Paleo man lived off the game it hunted and food it gathered such as seeds, berries, nuts, etc.  The Paleo man didn't eat grains, because they had not figured out how to grow and harvest them. Paleo enthusiasts also say that our bodies weren't meant to digest grains because that's not what early man ate.

Fad or not. I'm not here to bad mouth the Paleo Diet at all. I do take issue when Paleo enthusiasts that site the rising obesity rates and put the blame solely on carbs. Carbs do play a big part in the rise in obesity and diabetes, but branding all carbs as the evil culprit isn't accurate. More accurately it's the abuse of refined and processed grains found in many packaged breads, cakes, crackers, and candies. Lack of portion control is another contributing factor. Go to any Olive Garden or Macaroni Grill and the plate of pasta put before you would have served two if not three people 20 years ago. Lack of exercise and a sedentary lifestyle is an even  bigger contributor to the obesity rate and rise of type 2 diabetes in America.  Carbs from whole-grain sources eaten in proper portions are not the culprit.

The Paleo Diet (if followed properly) is much better than Atkins, because it does include carbs (just from fruits and veggies) not grains. If the Paleo diet is a manner of eating you want to explore and pursue, that's fine. I do chuckle sometimes, however, when my Paleo-diet-following friend tells me he had pizza the other night and when I ask how one can eat pizza on the Paleo diet and the response is that the crust is made with almond flour. (I'm sure Paleo man gathered almonds crushed them into flour for pizza crust. LOL!)

Anywho... I'm just here to say let's not throw out all other healthy ways of eating with the bathwater. For example, one of the healthiest diets with much more research and data to back it up than the Paleo diet  is the Mediterranean diet. I think this diet gets less hype because it's not as sexy. No "Eat Meat. Get Thin" ads to promote it. The other day I saw new brand of "Paleo Bread." Kind of reminded me of when all the Carb-free stores opened up (and soon closed-up) following the Atkins craze. I'm sure purist Paleo diet followers cringe at seeing "Paleo Bread" as much as purist barefoot runners when they see the newest minimalist running shoe on the market.

According to the Mayo Clinic, recent research involving over 1.5 million adults showed that following the Mediterranean diet reduces the risk of heart disease and is associated with a reduced risk of overall and cardiovascular mortality. The research also also revealed an association between the Mediterranean diet and a reduced cancer occurrence and cancer mortality as well as a reduced risk of Parkinson's and Alzheimer's diseases.

Another reason the Mediterranean way of eating receives little hype is because it just a balanced, smart way of eating.  It's hard to market sensible balance eating. Traditionally, the Mediterranean diet includes daily intake of fruits, vegetables, pasta and rice. Greeks typically eat very little red meat, but average nine servings of antioxidant-rich fruits and vegetables. Those that eat a Mediterranean diet typically have lower LDL levels (the bad cholesterol).

Nuts are also a big part of the Mediterranean diet. Nuts are high in fat, but most of that fat is not saturated and is healthy for the body. Of course here in the U.S. we have portion control issues. So, adding nuts to your daily diet doesn't mean eating half a jar of Planters. A serving size of almonds is about 1oz (or 25-30 medium-sized almonds). It's about what will fit in the palm of your hand. These nuts also are not candied, honey-roasted, cooked in oil, or heavily salted. Just good ole plain raw or toasted nuts. Try it. They're actually good that way.

Now here's where the Mediterranean diet differs in a big way from the Paleo diet......it includes grains. Typically these are whole grains that contain very few unhealthy trans fats. Bread is an important part of the Mediterranean diet. Keep in mind, these breads are whole grain (complex carbs). They're also not slathered with butter or topped with shredded cheese. It's often just eaten plain or dipped in olive oil.

Another reason the Mediterranean diet is not hyped up by various companies is because it doesn't involve counting this or tracking that. It's hard to market making smart choices. For example with fats, the Mediterranean diet isn't about limiting total fat consumption. Rather it focuses on making wise choices about the types of fat you eat. In the Mediterranean diet it discourages saturated fats and hydrogenated oils which both contribute to coronary heart disease.

The Mayo Clinic sites olive oil as the major source of fat in the Mediterranean diet. Research shows that monounsaturated forms of fat (i.e. olive oil) helps lower LDL cholesterol levels. Extra virgin olive oil is less processed and contains the highest levels of the protective plant compounds that provide antioxidant effects. Monounsaturated and polyunsaturated fats (i.e. canola oil and some nuts) contain healthy omega-3 fatty acid.  Omega-3 fatty acid have been shown to help lower triglycerides (fat), decrease blood clotting, decrease sudden heart attack, help improve the health of blood vessels, and moderate blood pressure. Omega-3 is also found in fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon. Fish is a staple in the Mediterranean diet.

The Mediterranean Diet also includes a moderate amount of wine. "Moderate" means no more than 5oz of wine daily for women (or men over 65) and no more than 10oz of wine for men (under the age of 65). Low amounts such as this have been associated with reducing the risk of heart disease. More is not better in this case, however. More can increase the risk of health problems including the risk of certain types of cancer.

So, basically following the Mediterranean diet means eating your daily requirements of fruits and veggies as well as getting in those grains. Just make sure you switch to whole-grain breads, whole-grain rice, and whole grain pasta products. And be sure to get in that serving of nuts each day. Try incorporating more olive oil into your diet in place of butter. Cut back on the red meat and include more poultry or better yet fatty fish into your diet. Be sure to steer clear of fried fish and purchase tuna or salmon that's packaged in water instead of oil.

Dairy is important to the Mediterranean diet, but select low-fat dairy. Look for 2% milk-fat or lower. Low fat Greek yogurt is an awesome source of protein and calcium.

Not convinced? No problem. Like I said, sticking with the Paleo diet does have some benefits. For those that are allergic to gluten or may have Celiac Disease, the Paleo diet is a great option. However, if you suspect you have gluten-sensitivity issues or have Celiac Disease, go to your doctor and get tested before you go gluten free. The testing done usually involves a blood test where they look for antibodies that your body produces when you eat gluten. If there is no gluten in your body, then your immune system won't produce these antibodies and none will show up in your body.

Also, if you stick with the Paleo Diet be sure that you're eating lean cuts of meat (mostly fish and poultry). I've had several clients who've gone to the Paleo diet and then are surprised that their colesterol levels have risen particularly the LDLs.  You'll also need to make sure that you are eating those fruits and veggies. That's your only source of fiber in the Paleo diet. If you're eating the recommended amounts, you'll get plenty, but many I speak to are eating a lot more meat than veggies. Also, since the Paleo diet doesn't include dairy, you'll need to be sure to supplement your sources of Vitamin D3 and calcium. Women in particular need to make sure they're getting enough calcium. Calcium is vitally important in maintaining bone mass. For both men and women, calcium is important in making blood vessels and muscles function properly. Usually your source of calcium is from dairy and/or fortified cereals. With these removed from the Paleo diet, be sure to chomp on some TUMs or take another calcium supplement.

So, no matter your diet of choice, make wise decisions and check the bathwater before you toss it.

Moderation. Is It That Simple?

The other day while having my morning cup a Joe, I ran across the best article I've read in a long time on the issue of diet. The headline read "Low-Fat or Low-Carb? Which Diet is Better?" (by Laura Casey of Contra Costa Times as featured in The News & Record, April 11, 2011). The article supported what I've basically believed for many years and had reinforced with my 100hrs of nutrition classes as a part of my schooling at NPIT and ACSM certification. Fats and Carbs....you need them both.

Americans are so funny when it comes to diet. Common sense is usually the last factor to come into play. We're always looking for the quick fix. The first "fix" came in the late 70s when Nathan Pritikin wrote The Pritikin Program for Diet and Fitness." All of the sudden fat was bad and carbs were the "in thing." Then the 90s brought the Atkins Diet craze which basically had everyone doing the exact opposite of the Pritikin diet. Now suddenly carbs were the enemy. (Makes you wonder if you should avoid any diet created by someone with a name ending in "kin." Don't worry there's no RunnerDudekin Diet in the works.)

The problem is that both diets do help you lose weight, but the question I always had was, "why go to such extremes?" Why do we always go to the extreme to find a solution to losing weight? I guess maybe it sells better? The article I was reading really hit the nail on the head by conveying that "...many diet experts, including local doctors, reel over the low-fat verses low-carb dieting discussion. It misses the point, they say. Americans, 60% of whom are overweight or obese, need to eat less and lower the amount of sugar in their diets, through reducing carbs and sweets. They need to eat real food, not overly processed, sugar-added treats. And they need to think about what they're eating instead of mindlessly consuming whatever tastes good."

Now, I think there's a lot that impacts that "mindlessly consuming whatever tastes good." Our hectic busy lives often dictate what we eat. Quick-n-easy often overrides cooking "real" foods at home. When families more-than-not have both parents working, preparing healthy meals can be a real challenge. I'm not making excuses, but being the parent of 3 kids and having a wife that works as well, I can attest to that challenge, not to mention the added expense of eating healthy. When it comes down to having just a few bucks left in your pocket to feed a family of five for dinner, 3 boxes of $.49 mac-n-cheese will be the choice more than not. Believe me, I've been there. Just pull-up to any fast food drive-thru menu. Check the price of that healthy grilled chicken sandwich and side salad and compare it to the cost of the regular cheese burger. And you wonder why so many low-income individuals eat unhealthy. Again, not making excuses, but just pointing out the obvious. But, I digress...back to going to extremes to lose weight.

The fact is that your body needs fat, carbs, and protein. Each plays an important role in keeping you healthy. The daily recommended allowance (DRA) of each is as follows
Carbohydrates = 45%-65% of your total caloric intake
Protein = 10%-35% of your total caloric intake
Fats = 20%-35% of your total caloric intake

Carbohydrates are your basic fuel system. They also play a part in helping regulate protein and fat metabolism. Continuous intake of carbs as well as the stored carbs (glycogen) is vital to proper functioning of your nervous system. Protein is key to tissue building and repair, a strong immune system, and it plays a role in your body's metabolism, and water-balance system. Fat can be used by the body as fuel for energy production. Fats aid in the digestion process and help transport fat-soluble vitamins important to the body, just to name a few of it's important roles.

Too much of a good thing can actually be bad. During the Atkins Diet craze researchers began to realize the effects of consuming too much protein. Your body only needs a certain amount of protein. Ingesting more will not make you have bigger muscles or make you stronger or leaner. Actually, when you consume more than you need, your body will deaminate the excess protein. That means is removes the nitrogen from the excess protein. That excess nitrogen puts a huge burden on your kidneys as they work overtime trying to get rid of it. Also, just like carbs, that excess protein has to go somewhere. Yep, similar to carbs, the protein that's not used is either stored as fat or used as energy. So if you're a sedentary person, the extra protein and/or carbs can cause you to pack on additional body fat.

Society seems to need an extreme method to latch on to to help modify their weight instead of looking at a more sensible approach (i.e., follow the guidelines and eat in moderation). For most Americans, if they make a concerted effort to reduce portion size as well as cut back on the amount of sugar and refined foods they're eating, they'd probably be very surprised to find the scales with a little lighter reading the next time they hop on them.

When I was a youngster, a meal at McDonald's consisted of a hamburger, fries and a soda. Actually that's all they had to offer. A little later they added the fish sandwich, but basically that was it. Oh yeah and the size of those burgers back then were the size that's in the kid's meal today. So 35 years ago an adult was basically eating one regular hamburger, a small fry, and a small soda. Still not all that healthy, but a lot better for you than the 1/2-pound Angus burger, large fries, and 32oz soda that many adults pickup today. Just the soda alone will eat up many of your daily calories. Did you know that the American Dietetic Association recommends that calories from sugar not exceed more than 10% of your total calories? One 12oz can of regular Coke exceeds that. Count up the number of regular soft drinks you consume each day? Then factor in your activity level? Guess where those calories are going if they're not quickly used after consumption

Almost all diets that impose strict limitations have an initially high success rate but then over time, individuals on those diets tend to gain back the weight. Why? It's hard to live a life of "I can't have that." Why not have a diet where you eat carbs, fats, and proteins, but in moderation?

So, now you know I'm big on "moderation." I'm also big on "education." Just like anything, there is a good side and a bad side. Same thing occurs with carbs, fats, and protein. This article would be 100 pages long if I shared the good and bad of each macronutrient, so make a point of reading up on each. Basically stay away from refined grains and sugary processed foods and look for whole grains and high-fiber foods. Steer clear of trans fats, try not have more than 10% of your fat calories come from saturated fats and comprise the bulk of your fat intake with healthier fats (mono- and poly-unsaturated as well as omega 3s). Explore a variety of both plant (legumes, soy, quinoa, nuts, etc.) and lean meats for protein sources. Food preparation also plays a huge role. Try baking, boiling, broiling, or grilling more than frying. Be careful with the types and amounts of condiments you use on your foods. You don't have to do without, but be a little choosier about what you put on that turkey sub or salad.

Enjoy eating. Just eat in moderation. I know that's easier said than done. I was an overweight child through middle school and lost a little over 40 lbs before going to high school. Once a "fat kid" always a "fat kid", in your head at least. Like I said, it's a life chage, not a quick fix. Make common sense choices. Get active. Start slow. Maybe just start by switching to whole grain bread, then leaving off the fries, then swapping the Coke for a Diet Coke and then maybe eventually to water. Add a 15-20 minute brisk walk to your regimen each day. Then make it 20-30. Then maybe try running. Make whatever you do a habit. Aim for losing weight over time. Quick weight loss almost never remains lost. Decreasing your total weekly caloric intake by 3500 calories (or 500 calories per day) will help you to lose 1lb a week. Just think in 5 weeks with little effort, you may be 5lbs lighter.  Whatever you do, start today. There's no better time!

Here's the Story...of a Lovely Potato...

Let's face it. Pasta is the "Marsha" of the Brandy Bunch of training foods. It get's all the glam, all the attention, all the pre-race dinners. The potato on the other hand, is the "Jan" of the bunch. I can hear the ole spud now sitting in the burlap sack in the back of the pantry saying, "Pasta, Pasta, Pasta! All I ever hear is Pasta!" Well, before that spud runs off feeling unloved and gets replaced in all the reunion movies with a doughnut or a bagel or something, let's take a closer look at this "plain-Jan" misunderstood veggie.

This step-child of the veggie world often gets a bad rap. Many people seem to have the misunderstanding that potatoes aren't nutritious. I guess it's because they're not leafy or dark green, but actually potatoes are loaded with vitamins and minerals. Did you know that a regular baking potato contains 64% of your daily value of vitamin C and 53% of your daily value of vitamin B6, and a sweet potato has 700% of your daily value of vitamin A? Being prone to calf cramps, the thing I like most about potatoes is that they contain over 1,500mg of potassium. That's three times more than a banana! It's a bit of a myth that you have to eat the skin to get all the vitamins. The skin accounts for about 50% of the potato's fiber, but actually most of the nutrients are inside the spud.

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Potatoes are also a great source of complex carbohydrates. Pasta doesn't even have as much! No, they're not as romantic as pasta. And you don't normally have them by candlelight. And Lady and Tramp would have looked kind of funny sucking on opposite ends of a potato, but the fact is, potatoes make a great food for runners.

Now, I know what you're thinking, "Hey but aren't potatoes high on the Glycemic Index?" Yep, they do have a high GI, but for runners that's a good thing. It means they're easily and quickly digested and get into your system to be used as energy quickly. If you have trouble with potatoes spiking your blood sugar too quickly, you can remedy this by eating a little fat or protein along with your potato. Greek yogurt is high in protein and is very similar in consistency to sour cream. Adding a dollop to your spud will help prevent that spike and slow down the digestion helping to provide a steadier stream of energy. You'll get the same result if you add a little Smart Balance margarine which will provide some fat(the good kind--polyunsaturated and monounsaturated). Or try eating a potato with a little chicken or turkey.

After a run, you need to replenish your spent carbs really quickly and that's the perfect time to ingest fast-acting carbs. Potatoes are perfect for this. Add a little protein and you have the perfect post-run recovery snack.

Now beware. Your sedentary friends will be quick to tell you (as they munch on their Mickey D's fries) that potatoes are bad, that they spike your blood sugar, and will turn to fat on you quickly. The sad thing, is that for them, that thinking is exactly right. If you're not active and you're not using those carbs as pre-run fueling or post-run re-fueling, it may very will have all of those negative effects. But I for one am elated, that I can mix-up a little homemade potato salad (using lowfat mayo) and wolf-it down after a run.

So Marsha...I mean Pasta, move aside! Potato Jan is moving into her own!

To Eat or Not To Eat? That's Often the Question.

Just recently I had an email from Brad, a reader of the blog, about fueling during the long run. Then this past weekend, one of the runners in my half-marathon training group, Amy, had a similar question about fueling your run. "To eat or not to eat?" is often top of mind for runners. Or probably even more accurately, "What to eat or what not to eat?"

For those of you hoping for a definitive answer, I'm sorry to disappoint. There are so many factors involved—likes, dislikes, allergies, digestive tolerance, and on and on. What works for one runner may have another runner praying to the porcelain god (or more accurately the plastic port-a-john god) the entire run.

There are however, some good rules of thumb to follow. The first rule of thumb is "Test well in advance." It's best to try new foods when you're not in training. If you are training, it's best to test new things early on so you'll know well in advance what's going to work and not work. When you're in your local GNC or Vitamin Shoppe two weeks before the big race, fight hard the temptation to try something new. Better yet, just don't even go in until after the race. Ask your wife, husband, significant other, sister, brother, mother, the guy on the corner, somebody to pick up what you need. Same thing goes for the natural foods. Stick to what you know works when it's close to race day. And the biggest warning of all...Avoid the "Try me! Try me!" barking of the sales reps at the marathon expo. Although the marathon expo can be an exciting place the day before the race, try really hard to avoid much (if any) taste-testing. You never know what may throw your tum-tum for a loop!

Okay, I've rambled on enough. Sorry, it's the dad in me (as well as being the son of a preacher) feeling the need to give a little sermon on the dos and don'ts of pre-race eating. Here's the info you're really wanting to know.

Pre-run Fueling: Fueling before a long run should actually start the day before. Make sure your snacks and meals the day before your long run are comprised of complex carbs (vegetables, whole grains, etc.). In doing so, you’ll maximize your glycogen stores. Glycogen is the main source of energy for your long runs. When completely full, your glycogen stores have will provide enough energy for about 2hrs of running (~2000 calories). Some runners will tell me, "I ate breakfast before my long run, but I still bonked." There could be several things at play which caused the "bonk", but more than likely, even though they ate breakfast, if their glycogen stores were not full, the breakfast they did eat would only take them so far. Fueling is a continuous thing, especially when you're in training.

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The pre-run meal the day of your long run is important too. What you eat before an endurance run can greatly impact your performance. No food or too little food before a long run can result in fatigue. It can also cause you to burn more muscle which can result in injury. Lots of runners don't eat prior to a run because they fear the dreaded upset stomach. But not eating before a long run can result in a less than stellar run. Just like you train to increase your mileage, you need to train your body to eat something prior to running. What you eat and how much will vary from runner to runner. You don't need a heavy breakfast, but a combination of carbs and protein is a good plan.

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Eating prior to a run will give your body some fuel to use before having to use its reserves (those glycogen stores I mentioned earlier). If you start off using your reserves too soon and they get depleted, fatigue will soon follow as well as the dreaded "bonk." Fat is needed and is important in the absorption of nutrients, but avoid eating high-fat foods before a long run. These foods take longer to digest and will make you feel like a slug and may even cause you to feel nauseous on your run. For some runners it’s also good to avoid complex carbs right before a run. Yep, normally I’d be telling you to make sure your diet is rich in complex carbs, but for some runners, eating them shortly before a run can cause cramping because it takes complex carbs longer to digest. So, it’s okay to save the whole-wheat pasta for the dinner the night before and eat eat some white bread or other form of simple carb in the morning before your long run. Because your body will digest these foods quickly, these simple carbs will go directly to fueling the body, protecting your glycogen stores for later in the run.

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Some pre-run foods to try include:

• a bagel with peanut butter
• a waffle with peanut butter
• two graham crackers with peanut butter
• dry cereal
• a banana with peanut butter
• Greek yogurt with fruit
• Uncrustables (those little round peanut butter sandwiches with the crimped sides in the frozen foods section)
• an energy bar (check the label and make sure it's not loaded with saturated fat)
• a hard-boiled egg and toast

Keep in mind that you’ll want to avoid running on a full stomach so, you’ll need to wake up a little earlier in order to let your food digest. Eating 1.5 hrs before a morning long run is a good rule of thumb

You can train you body to use fat as a fuel source too. This can come in very handy on really long runs. Basically, running some shorter distances (4-8 miles) on an empty stomach will force your body to go to an alternate source of fuel—fat. The thinking is that if you’ve trained your body to burn fat as fuel, then during a long run, if you run low on your glycogen stores, your body will know to kick-in its fat-burning abilities. But just as I said earlier, you need to test this out well before race day. Don’t wake up race-day morning and decide not to eat anything before your 26.2-mile run so you can burn off all your fat. It ain’t gonna work for ya, and not only will the big brick wall hit ya in the face, it will land right on top of ya!

Fueling on the Run: For runs lasting more than 60 minutes, it's a good rule of thumb to take in 30-60 grams of carbohydrates every hour. Use the chart below from Runner's World to help you select some foods good for during your run. Be careful when using sports gels. There’s nothing wrong with them, but if you’re using them along with a sports drink, some may find themselves having stomach issues. Both are packed with carbs and usually the carbs are of the simple sugar variety. While your body will need to replenish is glycogen stores during the race, you don’t want overkill. Everyone is different and there’s no one cure-all, but for some carrying a bottle of water to use when taking a gel works well. Some may find that they can continue drinking only water throughout the entire run, if the gels they’re using contain carbs and essential electrolytes.

I’ve discovered that 100% coconut water contains the right amount of carbs and electrolytes for my long runs. I have problems with calf cramps and coconut water naturally has 15x the potassium of a banana and 2-3x the amount of potassium as most sports drinks. Others do better to drink water, take an electrolyte replacement tablet and then pack some pretzels, crackers, jellybeans, or Fig Newtons for their carb source. I have one running buddy that takes an Uncrustable along. Uncrustables are those little round frozen peanut butter and jelly sandwiches with the crimped sides. He says it thaws on the run and by the time he needs one later in the run it’s ready to eat. Like I said, everyone is different.

Post-run Refueling: Eating 300 - 400 calories with a 4:1 ratio of carbs and proteins within 30-45 minutes after finishing your run will help ensure a quicker recovery. During a long run, you deplete your glycogen stores as well as create microscopic tears in your muscle tissue. Eating a carb/protein mixture helps to restore the glycogen and repair those tiny tears which is the muscle-building process.

Some good post-run eats include:

• a glass of low-fat chocolate milk (it has the perfect 4:1 ratio of carbs/protein)
• a bagel with peanut butter or almond butter or Nutella (I love Nutella!)
• whole wheat crackers and peanut butter or almond butter
• a smoothie made with fruit and yogurt
• baked potato with Greek yogurt
• brown rice pudding with sliced banana
• whole-grain cereal with skim milk
• lowfat yogurt and fruit
• Uncrustables

What are some of your favorite pre-, during-, and post-run eats?

Post-Run Snack Shopping List

Probably the most important thing a runner can do after a run is refuel. Many times, other commitments, the family and kids waiting, not feeling hungry, or just being plain tired, prevents runners from taking that post-run step of replacing the carbs they've burned on the run as well as ingesting some protein to aid in a quick recovery.

A runner can burn close to 1000 calories on a 10-miler. That's a lot of calories. It's important to replace what was lost as soon as possible. Ever fall a sleep right after a long hard run? The nap may have felt good, but did you feel sluggish the rest of the day? The next day? That was probably due to your muscles not having been refueled after your hard run. It's kind of like driving your car past the oil-change date. It starts to run a little rough. Even if you don't feel like eating, it's best to at least down a sports drink soon after the run so you're at least replacing some of the lost carbs.

A good rule of thumb is to eat a 4:1 ratio of carbs to protein within 45 minutes of finishing a run. Most research says this ratio consumed shortly after a workout is optimal in speeding-up recovery and getting your tired, broken-down muscles the nourishment they need to rebuild and repair. Nonfat or lowfat chocolate milk actually has this 4:1 ratio and makes a great post run recovery snack. Don't worry too much about having exactly the 4:1 ratio. The most important thing to take from this is that for a post-run snack, you need to consume more carbs than protein. Too much protein can slow rehydration and glycogen replenishment.

How much should you eat? Not a lot. Your snack only needs to be about 220-440 calories (200-400 calories [50-100 grams] coming from carbs and 20-40 calories [5-10 grams] coming from protein.) If you've finished an easy short run or a laidback long run, then go with a lighter snack. If it's been a hard quick speed workout or a hard long run, then go with a more substantial snack. After an endurance race such as a marathon, it's a great idea to repeat this snack combo every couple of hours to keep a constant refueling supply to your muscles hard at work repairing themselves. Remember the you're not adding calories on top of your regular caloric intake that will just sit there and turn to fat. You're replacing the calories you used as fuel on your run.

So besides chocolate milk, what are some other foods to have handy for a post run snack? Listed below are just a few of the foods to include on your post-run food grocery shopping list.

Post-Run Snack Shopping List

Fruits—Fruits are a great source of simple carbs. Yep, that's right, simple carbs. Usually when you think of simple carbs you think of the bad carbs like white bread and doughnuts. Fruit contains the simple sugar fructose which is a simple sugar, but fruits are also packed with lots of fiber and they're also nutrient dense with lots of important vitamins and minerals. Fruit makes a great post run snack because the simple sugar it contains is digested quickly and can quickly be converted to energy your muscles need in order to repair themselves after your run. Here are just a few of the great fruits you may want to include on your shopping list.

apples (fiber, vitamin C, antioxidants)

bananas (potassium, fiber, vitamins C and B6)

blueberries (vitamins C and K, fiber)

cherries (vitamin C, fiber, potassium)

cantaloupe (vitamins A and C, potassium)

figs (fiber, iron, calcium, potassium)

raisins (potassium, fiber)

Vegetables—Vegetables are a great source of complex carbs and other nutrients. Listed below are just a few of the many great vegetables to consider for your post-run eating.

beans (i.e., kidney, pinto, garbanzo, edamame, etc.) (protein, fiber, potassium, iron)

carrots (vitamins A and K, potassium, lutein, beta-carotene)

broccoli (vitamins C, K, A, B6; fiber; potassium)

celery (vitamins K and C, fiber, potassium)

corn (fiber, potassium, vitamin C)

leafy greens (i.e., romaine, Swiss chard, kale, spinach, mustard greens, etc.) (vitamins A and K, fiber, antioxidants)

butternut squash (vitamins A, C, E; fiber; potassium)

summer squash and zucchini (vitamins C and B6, potassium, fiber)

sweet potatoes (vitamins A and C, fiber, potassium, beta-carotene)

tomatoes (vitamins A, C, K; potassium, lycopene)

Grains—Whether it's bread or pasta, look for 100% whole grain or 100% whole wheat. If it's not clear how much whole grain is used, check the nutrition label. Low fiber means more processed/refined grains have been used. Also check to make sure the sugars content is low. Then check the ingredients list. The ingredients are listed in order by how much is contained in the product. So, whole grain or whole wheat should be listed as the first ingredient. Sometimes it's hard to find 100% whole grain or 100% whole wheat products. If that's the case, buy products that have the the highest fiber content per serving (3 grams or more). 100% whole wheat products will also have more protein since the grains have not been processed or refined. Avoid products where the first ingredients listed are "enriched flour" or "enriched bleached flour."

100% whole wheat pita

100% whole wheat tortilla

100% whole wheat crackers

100% whole wheat bagels

100% whole wheat English muffins

whole-grain cereal (cold or hot)

pretzels (choose the whole grain variety that's baked not fried; Check the label. Some of the flavored varieties contain extra fat and calories)

100% whole-wheat or whole-grain pasta

Oatmeal (steel-cut is probably the most healthful, but the quick-cooking and instant varieties are good too. Be sure to check the fat and sodium content of the instant varieties.)

Quinoa (Besides soybeans, quinoa is the only other plant that's a complete protein. It's tasty and has the texture of pasta. It cooks quickly and can be used as replacement in many pasta dishes as well as being prepared as a hot breakfast cereal.)

Dairy—Dairy products are an excellent source of calcium which is needed for strong bones, but most people are unaware that calcium is also a key ingredient in the energy production process for muscle contraction. Just be sure to select the low-fat or no-fat varieties. Milk is also fortified with vitamin D which helps build a strong immune system.

skim milk

part-skim mozzarella string cheese

1% or fat-free cottage cheese

low-fat or fat-free yogurt

low-fat or fat-free Greek yogurt (contains twice the protein of traditional yogurt)

low-fat chocolate milk (has the perfect 4:1 ratio of carbs to protein)

Meat, Fish, Eggs and Meat Substitutes—Meat, fish, eggs, and meat substitutes are great sources of complete proteins. Fish containing Omega-3s (healthful polyunsaturated fats) help improve cardiovascular health and can help reduce blood pressure. Lean meats and poultry are also high in iron, B12, zinc, and phosphorus. It's no longer taboo to eat eggs. Research has shown that they're not the bad health culprit as once thought. Eating an egg a day is fine. Eggs are high in protein, iron, B12 and folate.

turkey breast

chicken breast

lean cuts of red meat

deli-sliced turkey, ham, roast beef (Watch out for high levels of sodium and fat. Not all deli meats are equal. Some are made with lesser quality and higher-fat meats. A good trick is to have it lean deli meats shaved or sliced very thin. That way you can pile it on your sandwich and it looks like more than the same serving size of a thicker cut.)

ground turkey or chicken (make sure it's lean white meat)

tuna (select varieties packed in water; the new pouches are great!)

salmon (select varieties packed in water; the new pouches are great!)

veggie patties (there are a wide variety of veggie burgers and black bean burgers as well as soybean-based chicken flavored patties in the frozen foods section that are low in fat, high in protein, quick to cook, and pretty tasty.)

eggs and egg substitutes (the yolk contains the fat including the omega-3s as well as vitamins A, B12, and E. Because the yolk contains the fat it contains about 3/4 of the egg's calories. The egg white contains more than half of the protein, iron, and selenium.)

Nuts and Nut Butters—Nuts are a great source of protein, vitamin E, folate, and magnesium. They also provide a small amount of fiber and iron. They're a great source of heart-healthy fats (mono- and polyunsaturated). Keep the serving size small (about 1 oz). Be sure to eat the raw or toasted varieties that contain no additional oils or salt.

almonds (great source of Vitamin E)

walnuts (contains more omega-3s than any other nut)

peanuts (1 oz packs 8 grams of protein)

peanut butter

almond butter

Miscellaneous

tomato-based pasta sauce (tomato-based sauces provide potassium; vitamins A, C, and K; and antioxidants. Meat varieties will provide some protein too. Select sauces with less than 700mg of sodium per 1/2-cup)

hummus (made with chickpeas and tahini [sesame paste], and is a great source of protein and calcium)

guacamole (avocados are a good source of potassium, vitamin E, heart-healthy unsaturated fats, and folate)

trail mix (skip the candied variety; focus on ones mainly consisting of dried fruit, granola, and nuts.)

dark chocolate (choose varieties that are made of 70% cocoa or higher. Keep the serving size small. One square of a 70% Dark Chocolate Lindt Bar and 1 oz of almonds make a great snack)

energy bars (be careful. Some are loaded with fat. Select ones with 6 grams or less of fat, 200 calories or less, 25-30 grams of carbs, and 5-10 grams of protein.)

sports drink (for post-run refueling be sure to select varieties that are not low in carbs.)

There are hundreds of different combinations for snacks using the foods listed above. Here's just a few.

Post-Run Snack Ideas:

English muffin with peanut or almond butter

apple slices and a mozzarella cheese stick

apple slices and peanut or almond butter

apple, pear, or peach slices with low-fat cottage cheese

baby carrots with peanut butter or hummus

leftover chili makes a great post-run snack

wheat crackers with hummus

wheat crackers with tuna salad (made with lowfat mayo)

turkey wrap (lean turkey wrapped in a tortilla)

pita bread with hummus

pita or tortilla with tuna

pasta with meat sauce

pasta with tuna

scrambled egg and 100% whole wheat bread sandwich

sports drink and a mozzarella cheese stick

So, stock your cupboard and your fridge, train hard, and don't forget to refuel. You're tired muscles will thank you for it!

Good Carbs Bad Carbs

Fad diets are great for three things—making the originator of the diet rich, making people spend a lot of money, and confusing the heck out of people. Dictionary.com defines "Fad" as a temporary fashion, notion, manner of conduct, etc., especially one followed enthusiastically by a group.
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The success of a fad diet or fitness trend is usually not measured by the number of people who make healthy lasting life-changing habits. No, their success is usually measured by how much money they rake in. They're usually enough curious people that end up trying the method or product that monetarily the trend is a success. Often fads do produce an initial positive change that stirs-up a lot of hype, but usually the fad is not something that a person can stick with long term and incorporate into a life-long habit. The problem this causes is that the public tends to remember that initial change not that it didn't have a lasting effect. So, even long after the fad has past, the original thinking (or lack there of) that went along with the fad tends to hang around. That's kind of what happened with the No-Carb-Craze. There are still people that shy away from any kind of carb because they think they're all bad.

In general, people want that quick fix. We've all been suckered into one gimmick or another. I've owned an Ab Roller and yes a Health Rider too. Now that I look back and picture me on the Health Rider contraption, I think I must have looked like an overgrown kid on an adult hobby horse. And to think that thing cost almost $400! I bet more than a few of you have a Thigh Master hidden away on a closet shelf too! I remember when I was a kid, one of my mom's friends had a vibration belt machine. I think the theory was you could jiggle the fat away!

The '80s saw the low-fat craze which was followed in the '90s by the no-carb craze. There was even a store down the street from my home that was a Carb-Free Store. Luckily, People are finally coming out of the ban-the-Carbs-era, but it's amazing how many individuals still think carbs are the bad guys. The reality is that anything can be the bad guy if you over indulge. Carbohydrates are essential to your survival.

Actually one theory sports scientists have as to why many marathoners bonk around mile 20 is that the brain goes into protective mode when it thinks it's in danger of running out of carbs. So, to protect itself, the brain actually fatigues the muscles causing you to slow down, hence protecting those important carbs.

But even if you're not running a marathon, carbs are essential to your diet. According to Dietary Reference Intake (DRI) guidelines, your total caloric intake should be comprised of 45%-65% carbs. For simplicity let's just say 50%. So for a 2000 calorie diet, that's about 1000 calories.

So what is your DRI for carbs? In order to determine this, you need to know how many calories you consume in a day. You can do this a couple of ways. One way is to keep a log of your daily eating. Simply list (hand written in a journal or electronically on a spreadsheet) all the foods you eat each day for 3 days. Pick three days that represent your typical eating habits. Don't include a day that contains unusual eating such as attending a pot-luck-dinner or a dinner party where you may eat more than you normally would. Then use a calorie-counter book to list the calories for each food listed. Most of the new books include calories for common fast foods and prepackaged foods too. Or you can use a site like FitDay.com. This site is free and you can keep track of all your foods by using their extensive food data base as well as adding in your own foods that may not be listed. This site not only will keep track of calories, it can generate reports on other areas such as vitamin and mineral deficiencies.

Once you know the total calories for each of the three days, calculate the average for the three days to determine your daily Total Energy Intake. Your Total Energy Intake could be too low, just right, or too high. To determine the appropriate Total Energy Intake for someone with your height, weight, and activity level [click here] to use the Daily Calorie Needs Calculator. Compare your actual Total Energy Intake with the Daily Calorie Needs Calculator result. Are you in the ballpark? Do you need to eat more? Cut back?

Once you know what your daily caloric intake is (or should be) all you have to do is take 50% of your total daily calories and that's the number of calories you need each day from carbs. (If you want to have a range of calories to work with, multiply the Total Energy Intake by 45% and 65%. For a 2000 calorie diet, the carb-calorie range would be 900-1300 calories)

Nutrition labels usually list carbs in grams not in calories, but it can easily be converted. One gram of carbs equals four calories. So, a food that has 20g of carbs is going to contain 80 calories from those carbs. And thinking of it in the inverse relationship, if you're wondering how many grams of carbs equal 1000cals (your daily requirement of carbs for a 2000cal daily diet), just divide 1000 by 4 and you'll get 250 grams. So about about 1000 calories of your 2000-calorie daily diet will come from carbs and that equates to about 250 grams of carbs. (Keep in mind that you need to replace 2000 with whatever The Daily Calorie Needs Calculator computes as your daily caloric need.)

Cool. Now that you know the percent of daily calories that should come from carbs and you know how many grams of carbs that equals, there's one more thing you need to keep in mind—not all carbs are alike. The ban-all-carbs craze of the 90s (for the most part) categorized all carbs as bad. But, that you see, was the fad's "gimmick"—Eat Meat, Not Bread. It was a lot easier for the consumer to remember. And so began the dawn of the lettuce-wrapped burgers. Funny thing is that lettuce is actually a carb. Perfect example of what we're still trying to overcome today—over generalization of carbohydrates.

There's a lot of science and fancy words I could throw at you—saccharides, monosaccharides, disaccharides, polysaccharides, glucose, fructose, galactose, sucrose, lactose, maltose, and on and on. But the main thing to know is that all carbs consist of different types of sugar units (saccharides). What makes carbs good or bad depends on the number and type of sugar units it contains.

Simple carbs consist of one or two units of simple sugar. Because of this, they are very easy to digest and digest quickly. As a result, simple carbs are fast-acting. Ever notice how quickly you get a burst of energy after eating a candy bar? Problem is unless you put that energy to use with some type of physical activity, most likely those calories will be stored as fat. Eating too many simple carbs combined with a sedentary lifestyle are two of the biggest causes of obesity and adult onset diabetes today. I think sports nutritionist Nancy Clark says it best, "Carbohydrates are not fattening; excess calories are fattening."
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Simple carbs are mainly represented by highly refined, processed, and packed foods such as cakes, cookies, crackers, white bread, candy, sugary soft drinks, fruit drinks, table sugar, corn syrup, pastries, fast foods, etc. Only about 10% of your daily carbs should come from simple carbs. 10% of 250 grams is only 25 grams. It's amazing how quickly you can use up or go beyond your 10% simple sugar limit:
Little Debbie Mini Powdered Doughnuts = 19g
REESE'S Peanut Butter Cups (2 cups) = 21g
Hershey Bar = 25g
Snickers Bar = 30g
Mountain Dew (12oz can) = 46g
Coke (12 oz can) = 39g
Coke (Medium from McDonalds) = 58g
Coke (32 oz Big Gulp Fountain Drink) = 91g

Complex carbohydrates contain long chains made up of three or more single sugar units. Because of this, they take longer for your body to digest and as a result will stay with you and provide energy for the long haul. You still need to be physically active or even complex carbs can eventually be stored as fat, but it takes longer to do so. As a runner, you most likely will have put those complex carb calories to good use during your runs.
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Complex carbs include unprocessed, unrefined, whole grains (wheat, oatmeal, corn, brown and wild rice, etc.), nuts, seeds, dried beans, vegetables, and fruits. Complex carbs are also better than simple carbs because they contain many other vitamins, minerals and phytochemicals. Some complex carbs even provide other health benefits. Oatmeal for example, has been shown to help lower total cholesterol levels.

You have to be on your toes as a shopper. There are lots of grain products masquerading as whole-grain or whole wheat. Marketing gurus are quite clever in disguising what's really in their products. Just because it's brown doesn't mean it's whole-wheat or whole-grain. Some products contain caramel coloring to give it that brown whole-wheat/grain look. Also, steer clear of products using phrases such as "wheat", "enriched wheat flour", "multigrain", "5-grain", "rye", "made with whole wheat", "made with whole grain", or "contains the goodness of whole grain." Unless it says 100% whole grain or 100% whole wheat, it's probably not. Check the ingredients on the label. The closer to the front of the list the more it contains. Look for breads that have at least 3 grams of fiber. If you're at your local bagel shop or bakery, ask them to tell you about their whole-grain and whole-wheat products. In my experience they're more than willing to share with you what goes into their various offerings.

Carbs are an important link in a complex electrical and chemical chain of events that produce energy on which your body runs. Think energy in, energy out. As long as you're fueling your body properly and you're physically active, you'll be putting that fuel to good use and weight gain will be easier to avoid. It's when a higher percentage of simple carbs are ingested and a more sedentary lifestyle is adopted that weight gain will take hold.

Fuel Your Engine With Quality Foods and Keep Fatigue at Bay

Yesterday, I posted somewhat of a check list to help you determine the possible source(s) of your running or training fatigue—overtraining, improper hydration, lack of sleep, low iron levels, lack of post-run refueling. Good nutrition for everyday running as well as during your training can also play an important part in keeping fatigue at bay.

USDA National guidelines specify that your daily caloric intake should consist of 45-65% carbs, 20-35% fat and 10-35% protein. The trick is making sure that those percentages consist of the right types of carbs, fats, and protein.

The fad diets of the late 90's and early 2000's had us all believing that carbs were our worst enemy. Fact is your body runs on carbs. Without carbs your brain couldn't function properly. As with most things, however, there's a good side and bad side to carbs. Unfortunately most Americans consume far too many of the bad or simple carbs (refined and processed grains and sugar). Cakes, doughnuts, pastries, white bread, candy, yada, yada, yada. More than likely if it's packaged and the first ingredient is sugar, it's not going to be good for you. There are several reasons these foods are bad. First simple carbs usually have a high GI (glycemic index) and can spike your blood sugar levels. You'll have that burst of energy and then soon after crash. Not only will it leave you feeling tired and fatigued, you'll soon feel hungry again and you'll be grabbing for something else to eat. Also, unless you're going to be active soon after eating those simple carbs, those calories will more than likely not be burned and will turn into fat. Foods consisting of simple carbs also often pack a double-whammy of being loaded with saturated fat or even trans fats both of which can lead to high cholesterol. Increased fat and a sedentary lifestyle can lead to obesity and for some to Type 2 diabetes. See a vicious cycle here?

The good or complex carbs that are found in whole grain foods take longer for your body to process. Because it takes longer, it leaves you more satisfied and it also allows your body to make use of those calories as energy. Foods high in complex carbs tend not to be loaded with extra sugar and/or fat. Being active is also important even if you're eating complex carbs. If you're sedentary, even those good carbs can turn to fat. But if you're active, those carbs will be the fuel to sustain that active lifestyle.

Simple carbs aren't all bad. If you need a little pick-me-up, the sugar fructose, found in fruits, vegetables, and honey can provide an immediate source of energy. This type of simple carb is much better for you than that candy bar, because the fruits and veggies also are nutrient dense. So along with that fructose, you're also getting a lot of vitamins and minerals as well as fiber. Speaking of fiber, eating a diet rich in fiber will help decrease your chance of colon cancer as well as help keep you "regular." A "clean" system will also help keep you from feeling sluggish. Who wants to run with an extra "load" anyway?

A diet high in fatty foods can also make you feel sluggish. That's why it's not recommended to eat much fat before a run...it can literally slow you down. Just like with carbs, there are "good guys" and "bad guys" for fats. Good fats are comprised of the liquid or soft monounsaturated and polyunsaturated fats and Omega 3 fatty acids. These types of fats play an important role in your overall good health. Monounsaturated fats include olive oil, canola oil, peanut oil, avocados, nuts, seeds. Polyunsaturated fats include vegetable oils (i.e., safflower, corn, sunflower, soy and cottonseed oils), nuts, and a variety of seeds. Omega 3 fatty acids are found in foods such as salmon, mackerel, herring, flaxseeds, flax oil, and walnuts.

Saturated fats and trans fats are the bad guys. Both of these types of fats increase the amount of cholesterol in your blood and a high level of cholesterol in your blood is associated with increased risk of coronary heart disease. Saturated fats are found in animal products (i.e., meat, poultry, seafood, eggs, dairy products, lard, butter), and coconut, palm and other tropical oils. Trans fats need to be avoided altogether. Now your body actually does need some saturated fat. Choosing leaner cuts of meat, turkey, and chicken will help keep the amount of saturated fat to a minimum. As a rule of thumb, try to limit your daily intake of saturated fats to about 7% of your total daily calories.

Trans fats include partially hydrogenated vegetable oils, commercial baked goods (i.e., crackers, cakes, cookies), fried foods (i.e., doughnuts, French fries), shortening, many types of margarine. Your daily intake of trans fats should be less than 1% (preferably 0%!). The remaining fat in your diet should come from sources of monounsaturated and polyunsaturated fats.

Protein is important because it provides the amino acids needed for building and maintaining your body tissue. There are 20 amino acids. Eleven of these amino acids (dispensable) can be made by the body. Nine of them however (indispensable amino acids), come from a variety of food sources. Foods that are high quality or complete protein sources have all nine of the indispensable amino acids. Animal food sources are complete proteins. Soy and quinoa (pronounced keen-wa)are the only plant food sources containing complete proteins. Other plant food sources are considered incomplete proteins because they are missing one or more of the indispensable amino acids. Combining plant food sources can create a complete protein such as combining beans and rice or peanut butter and bread.

Food really is the fuel on which our bodies run. If you're putting in premium food, then your engine will purr like a kitten. Put in the low-grade stuff and you're engine might just stall. Making sure you fuel your body throughout the day is key as well. Many people skip breakfast or eat very little for breakfast and then wonder why they poop out before lunch. Breakfast truly is the most important meal of the day. It's your first fueling.

Eating 5 or 6 mini-meals is a great way to provide the energy you need throughout the day. Think about it. You skip breakfast and so you're starving by lunch. If you skimp on lunch, then you're more than likely going to stop by the convenient store on the way home and load up on simple carbs (which won't satisfy you). So by dinner time you're so ravenous that you lose all control and before you know it you've eaten dinner plus that half gallon of Rocky Road!

If you eat each meal (breakfast, lunch, and dinner) and have a midmorning, midafternoon, and post dinner snack, you'll keep that engine (your metabolism) firing all day long which actually will have you burning more calories. Lowfat traditional or Greek yogurt, peanut butter on whole wheat bread, a handful of almonds, fruit, raw veggies, granola bars...all of these make great snacks. Now, keep in mind that eating more frequently doesn't mean eating more calories. You're still eating the same amount of calories, just spread out over smaller meals throughout the entire day.