Keeping Your Electrolyte Stores in Check?

For short runs, drinking just water after the run is fine, but for endurance runs, it's important to replace lost electrolytes after the run. On runs more than an hour, you need to be sure not only to kick in some fluids with electrolytes during the run, but you need to be sure and replace them after the run too. Not replacing the lost electrolytes can lead to an electrolyte deficit leading into the next run and that's not a good thing. So what are electrolytes? Electrolytes are macronutrients the body uses to keep the body systems working properly. Runners often hear about two electrolytes (sodium and potassium) but there are actually five electrolytes.

The "BIG FIVE": 

1. Sodium is important because it carries the water molecule throughout the body. without sodium, you'll become dehydrated very quickly, even if you're drinking water. Ever been on a run and had a sloshy stomach? If you just drank a bottle of water, it's probably just what you just drank sloshing around, but if you drank earlier in the run and you still have that sloshing around happening in the stomach, chances are your sodium stores are low. You can have a stomach full of water, but if there isn't proper levels of sodium in the body, there's no way for it to get out of the stomach to the rest of your body.
2. Calcium is needed for muscle contraction, nerve function, and strong bones
3. Magnesium like Calcium is needed for muscle contraction, nerve function, and strong bones 
4. Potassium is needed to relax a contracted muscle. Low levels of Potassium can lead to muscle cramps. Potassium also supports heart function and helps keep blood pressure regulated.
5. Chloride is needed to maintain fluid balance, blood volume, and blood pressure

Sports drinks are great for during the long run, but research has shown not only are dairy drinks (chocolate milk) great for post run rebuilding, they are also better at re-hydrating the body after a long run than sports drinks. Chocolate milk is a great post run recovery and rehydration drink. It contains the right mixture of carbs and protein and drinking it within 15-30 mins after your run is idea in helping your body recover and rebuild. Chocolate milk also contains sodium and calcium, two of your needed electrolytes. 

It's a great idea to include electrolyte-rich foods in your daily diet as well as to eat post-run. Sports nutritionist Nancy Clark provides some great food suggestions below to help replenish your depleted electrolyte stores:

Sodium: chocolate milk, peanut butter, bagel, even soup! Also try some deli turkey!

Potassium: bananas, sweet potatoes, spinach, kale, peas, beans, avocado, and dried of fresh fruits like oranges, melons, raisins, prunes

Calcium: milk (regular or soy), cereal, yogurt, latte

Magnesium: leafy green veggies, whole grains, nuts, peanut butter, dried beans, lentils

Chloride: olives, rye, tomatoes, lettuce, celery

Smoothies are an easy way to get in your needed electrolytes. No need to drive to the smoothie shop either. Below are some great smoothie ideas from nutritionist, Laura Buxenbaum that are easy to make at home.

Running Refuel Shake

1 cup fat-free chocolate milk

1 scoop 100% whey protein powder

1 banana

Crushed ice

Triple Berry Smoothie

1 cup low-fat vanilla yogurt

1 cup skim or 1% milk

1/3 cup frozen blueberries

1/3 cup frozen strawberries                                                               

1/3 cup frozen raspberries

Ice

Orange Peach Mango Smoothie

1 cup orange juice

1 cup low-fat vanilla yogurt

1/2 cup frozen unsweetened peaches

1/2 cup frozen mangoes

Ice

PB&B Protein Smoothie

1 banana

1 tablespoon creamy peanut butter

1 cup 1% milk

1 scoop plain, vanilla, or chocolate whey protein powder

Crushed ice

Blues Buster Smoothie*

1 (6-ounce) container low-fat blueberry yogurt

1/2 cup apple juice

1/2 cup fresh or frozen blueberries

1/2 cup frozen sliced peaches

Crushed ice

*Recipe from SoutheastDairy.org

One of my favorite smoothie creations is the "RunnerDude Pumpkin Smoothie."

RunnerDude's Pumpkin Smoothie*

1/2 cup pumpkin puree

1/2 cup fat-free vanilla Greek yogurt

1 banana, sliced into chunks (freezing the banana is beforehand is great too!)

1 teaspoon pumpkin pie spice

1/2 cup skim milk

1 teaspoon vanilla extract

1 cup ice

Note: for a thinner consistency, add another 1/2 cup skim milk. For extra sweetness, add 1 tablespoon honey.

The Power of Potassium!

Bananas are a staple in most runners' training diets. They're a great quick source of nutrient dense carbs and they're a great source of potassium. Potassium is one of the 5 key electrolytes (potassium, sodium, calcium, magnesium, and chloride). As we sweat, we deplete the levels of electrolytes in our bodies and it's vitally important to replace them while we run as well as after we run.

While most Americans tend to ingest about 1000mg more sodium than recommended each day, we fall short in our potassium intake. Sodium plays a key role in hydration and potassium helps keep muscles from cramping. Potassium also helps regulate heart functions, helps to reduce blood pressure, and plays a role in converting glucose into glycogen (your fuel for running). The muscle cramps I mentioned early are usually a result of the lack of potassium for the glucose conversion to take place. The muscles simple run out of gas. Potassium also plays a role in eliminating carbon dioxide from the lungs (another key function for runners). If you're running more than 45 minutes (especially if it's hot and humid) you need to make sure and drink a sports drink containing electrolytes or add electrolyte tablets to plain water in order to keep from depleting your electrolytes to dangerously low levels.

It's also important not to just replace what you've sweated out on a run, but it's good to include potassium in your everyday diet. Adults need about 4,000mg of potassium each day. You'll need more if you're exercising and sweating heavily. No, that doesn't mean you have to eat bananas at every meal. There are lots of other foods to choose from that are rich sources of potassium.
Here's just a few..
Raisins                                   1 cup              1089mg
Baked Potato                         1 medium       1081mg
Lima Beans                           1 cup                 955mg
Winter Squash                      1 cup                 896mg
Dried Prunes                         1 cup                 828mg
Raw Bananas                       1 cup                594mg
Plain Yogurt                          8 oz                   579mg
Tomato Juice                         1 cup                 535mg
Cooked Beets                        1 cup                 519mg
Baked Sweet Potato w/skin   1 potato            508mg
Cooked Brussels sprouts       1 cup                  504mg
Orange Juice                         1 cup                  496mg
Cantaloupe                            1 cup                  494mg
Skim Milk                             1 cup                  407mg
Dried Apricots                    10 halves              407mg
Strawberries                          1 cup                  240mg
Pears                                      1 whole pear      208mg
Dry Roasted Peanuts             1 oz                    187mg

Hypokalemia is a metabolic disorder that occurs when you have lower than the needed amount of potassium in the blood. There are lots of things that can cause low levels of potassium. One is simply not eating enough potassium-rich foods, but some medications (especially diuretics) can effect the levels as well as having diarrhea, eating disorders like bulimia, diseases such as Cushing Syndrome, eating large amounts of licorice, and sweating. It's the last one (sweating) that runners have to be cognisant of. A small dip in your potassium level isn't going to cause you to experience the symptoms of hypokalemia (abnormal heart rhythm, decomposition of muscle fibers, fatigue, muscle weakness, constipation, paralysis) but a large enough dip certainly can. If you're not getting the needed potassium in your everyday diet and then you're sweating profusely on your runs, you may be putting yourself at risk.

Recently a Johns Hopkins study showed low levels of serum potassium might be a potential diabetes risk factor and that low levels of potassium might be a factor in why African-Americans (who tend to have lower levels of potassium) are more likely to develop type 2 diabetes than whites. Black or white, upping your potassium intake may very well help decrease your chances of developing diabetes.

So do yourself a favor, grab a handful of raisins and take advantage of the Power of Potassium!

You Can't Judge a Book By Its Cover

Say the word "Prune" and you'll get lots of reactions sometimes even giggles. For many this is a food associated with... umm, let's just say... digestive problems. And for many others it's associated with shuffleboard and Hoveround groupies. But you know, there's a reason why wisdom is associated with age, because the older folk (who are normally associated with eating prunes) have a well kept secret—prunes are a dynamo of health benefits.

Backing up a tad, here's a little Prune:101 for you. The process of making prunes has been around for thousands of years. Prunes are acutally made from drying a variety of European plum that originated near the Caspian Sea. This drying method was adopted by many cultures in that region of the world, but it was the California Gold Rush during the 1800's that finally brought the technique to the US. Louis Pellier from France, was one of many caught up in the gold rush that had no luck with mining gold. So, what 's the next best thing? Prunes not coming to mind? Well, Pellier seemed to think so. He planted plum tree cuttings he had brought with him from France. Over 35 years Pellier planted 90,000 acres of plum orchards. The type of tree he planted produced the perfect type of plum for drying and tah dah.....a Prune empire emerged! Today, California is one of the major sources of dried plums (as they are officially called today).

Okay, so now your all education on the US history of prunes, but how are they healthy for you? Hmmm....where to begin. Well prunes are a good source of Vitamins A and C, potassium, iron, and fiber. A quarter cup provides about 12% of your daily value of fiber. A high-fiber diet helps reduce your chances of colorectal cancer. It can also help reduce your risk of cardiovascular disease, breast cancer, diabetes, among others. Vitamin A is important to eye health, tissue growth, and your immune system. Vitamin C is an antioxidant that helps protect the body from free radicals. It also helps in the process of building and maintaining strong tissues (important to quick recovery after a run) and it's key in general body metabolism. And then there's potassium. Potassium is very important to runners. Potassium is a key electrolyte important in hydration. Potassium plays a part in water balance, metabolic reactions, muscle action, insulin release, and blood pressure.

Okay, so now your mind might be a-whirling from all the previous info. The key thing to remember about prunes is that they can ...

• protect your body from free radicals (prunes have more antioxidants than any other fruit!)
• lower blood pressure
• reduce your chance of stroke
• promote bone health
• decrease your chance of colorectal cancer
• help keep you more regular
• normalize blood-sugar levels
• help with weight loss
• help prevent adult-onset diabetes
• help lower your cholesterol
• help rebuild and maintain tissue

So, try eating a handful of dried plums each day and you'll be happy with the results. Eat them by themselves, add them in a mix of other dried fruits and nuts, or cut them up and use them to top your cold or hot cereal.

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!

Supplement the Natural Way...Eat!

Ever since "King Vitaman" touted his cereal to me as a kid in the 70s, I've all known the importance of vitamins, but somewhere along the way, we began to think those vitamins and minerals needed to come in the form of supplements instead of from the foods we eat. It's always seemed kind of odd to me that you should have to supplement your diet when we live in a country that has such good access to different varieties of foods. I guess the fast-paced, drivethru lifestyle has a lot to do with the change. (King Vitaman's also the cause of an entire generation of kids [myself included] misspelling the word vitamin for most of their lives! LOL!)
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We probably all know a supplement junkie or two. Supplements have their place, especially if you're not eating a good balanced diet, or if you're deficient in a vitamin or mineral due to chronic illness or some other health-related condition.

Runners do, however, require more nutrients than sedentary individuals. Endurance training demands a lot of the body and as a result increases the body's nutritional needs. But popping a bunch of over-the-counter supplements may not be the best solution. In many cases they may just not do any good, because the body will only use a certain amount and the rest will be voided (that's expensive pee!) And then on the flip-side, too much of some vitamins and minerals like iron, calcium and Vitamin E can sometimes damage vital organs such as the liver.

The body does need certain micronutrients and macronutrients. Micronutrients are vitamins and minerals that are very important in supporting bodily functions, but the body only needs tiny amounts of them. But, becoming deficient in any of the micronutrients can lead to illness or disease. Macronutrients are nutrients such as proteins, carbohydrates and fats that the body needs in larger quantities. And, like micronutrients, if you become deficient in any of the macronutrients, it can lead to illness or disease.

Protein is easily one of the most overused supplements. When you ask most people what protein does, they'll reply, "It makes your muscles bigger." Well, this is not quite accurate. Protein doesn't zoom to your muscle and POOF! magically make them bigger. Protein does, however, help build and repair body tissues. So after a hard workout, protein is a key element in the muscle rebuilding process which makes the muscle stronger. Protein is found in muscles, bone, blood, hormones, antibodies, and enzymes. Protein also helps regulate the water balance in the body, helps transport nutrients, is used in brain function, and helps make muscles contract. Protein also helps keep the body healthy by fighting off diseases. Important for runners, protein helps produce stamina and energy which can keep fatigue at bay.

Protein is definitely a key ingredient for a strong healthy body especially if you're in training. Research has shown, however, that the body has a limit at which it stops using extra protein. Studies have shown that the body maxes out at 2g of protein per kilogram of body weight. If you take more than that, your body doesn't use it and it just becomes expensive waste material. And...only individuals doing heavy resistance training need that higher level of 2g per kilogram of body weight. Endurance runners need more in the range of .8-1.5g of protein per kilogram of body weight. Sedentary people only need .8g of protein per kilogram of body weight.

That still may seem like a lot of protein to get in a day, but remember that 1 cup of tuna has almost 40g of protein. A cup of black bean soup about 12g! It doesn't take long to get enough protein just by eating a healthy diet.

Long story not so short....if you're eating a well balanced diet and eating a variety of fruits, vegetables, lean meats, whole grains, and healthy fats, then you're probably getting everything that bottle in the kitchen window has to offer, if not more. I don't think there was a GNC on every corner at the time of the ancient Olympics. And from the art of that time period, it looks like those first Olympians were pretty buff.

So, now that you know that the best "supplements" are in your fridge and cupboard and not in a bottle, you may be asking, "What are some key vitamins and minerals runners need to make sure they're including in their diet?" Listed below are some of the ones I think should be on every runner's "Include-In-My-Training-Diet List." (Remember, to get these from the foods you eat, not from a bottle!)

Vitamin B6 - aids in the manufacturing of amino acids. Amino acids are needed to build proteins. Proteins are essential for the repair and growth of muscle tissue.
Sources: almonds, almond butter, liver, tuna, wheat germ, chick peas, bananas, fortified cereals, oatmeal, sunflower seeds, tomato juice, chicken breast, tuna, peanuts, peanut butter, walnuts, edamames, lima beans, etc.
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Vitamin C - helps the immune system as well as in the making and maintaining of strong bones, teeth, and cartilage as well as helping increase the absorption of iron.
Sources: asparagus, beets, broccoli, carrots, cauliflower, collard greens, kale, prunes, citrus fruits, sweet potatoes, tomatoes, etc.
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Vitamin D -helps in the absorption of Vitamin C and calcium which helps maintain healthy bone density; insures a strong immune system
Sources: almonds, almond butter, fortified milk and other dairy products, wild salmon, shrimp, exposure to the sun, etc.
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Vitamin E - an antioxidant that helps protect cells from oxidation damage. Vitamin C does this too, but Vitamin C is water soluble and Vitamin E is fat soluble, so together they can better help protect against cell damage. Research shows that when you up your mileage like in marathon training, runners need more vitamin E.
Sources: asparagus, avocado, eggs, milk, almonds, hazelnuts, sunflower seeds, spinach, wheat germ, whole-grain foods, unheated vegetable oil, etc.
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Omega 3 - have many health benefits, but one of the most important for runners is their anti-inflammatory attributes. Omega 3s also support good blood circulation.
Sorces: flax seeds, flax seed oil, dried ground cloves, walnuts, salmon, halibut, cod, cauliflower, cabbage, dried ground oregano, mustard seeds, Brussels sprouts, cooked soybeans, etc.
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Calcium - vital for building strong bones in younger runners and maintaining bone density in older runners
Sources: almonds, arugula, avocados, broccoli, cabbage, carrots, walnuts, cashews, edamames, greens beans, kale, milk, dairy products, pumpkin, sweet potatoes, spinach, etc.
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Iron- needed for hemoglobin production. Oxygen attaches to Hemoglobin which acts like little transporters that carry the oxygen from the blood to the into the muscles. If you're low on hemoglobin, fatigue sets in because you can't get as much oxygen to the muscle where it's needed to make muscle-moving energy. (Usually women need to be more aware of their iron levels than men)
Sources: lean cuts of red meat, clams, oysters, sardines, brown rice, lentils, quinoa, fortified cereals, chick peas, green peas, broccoli, black beans, kidney beans, pumpkins, etc.
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Magnesium - plays a part in providing for a strong immune system and making bones strong; helps maintain normal muscle and nerve function; keeps heart rhythm steady and promotes normal blood pressure. It also plays a role in energy metabolism and protein synthesis.
Sources: almonds, almond butter, artichokes, brown rice, cantaloupe, carrots, cashews, peanuts, peanut butter, walnuts, edamames, yogurt, green beans, etc.
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Potassium - works with sodium to maintain water and electrolyte balance in the body. A deficiency of potassium can contribute to dehydration which can cause fatigue, lack of energy, and muscle cramping
Sources: 100% coconut water, apricots, bananas, apples, guava, artichokes, pumpkin, cashews, eggplant, grapes, honeydew, oatmeal, green beans, chick peas, figs, edamame, beets, etc.

Coconut Water on the Run Helps Prevents Leg Cramps!

Shortly after the Badwater Ultra Marathon, I posted about Pam Reed who was the 2nd-place women's finisher. The hydration drink of her choice was one I had never heard of—ZICO (pronounced “Zee-Koh”). The drink is billed as "Nature's Sports Drink" because it's pure coconut water. So, I researched Pam and ZICO and posted about both.

I was very curious about this new drink and was about to try some when a representative of ZICO contacted me about seeing the post on my blog. He offered to send me a case to try. Of course I accepted. ZICO is becoming a favorite among endurance athletes for training, as well as before, during and after long distance races, so I definitely wanted to check this stuff out.

Made with 100 percent pure coconut water, ZICO contains none of the added sugars and calories commonly associated with traditional sports drinks, plus it has low acidity. ZICO contains the five essential electrolytes that help to keep nerves firing, muscles moving and to help manage stress.

I'm a profuse sweater when I run, especially in the summer and because of this, hydration is a big problem. I often experience cramping in my calves from the depletion of my electrolytes. I was surprised to discover that Coconut juice has a huge amount of potassium (a key electrolyte) even more potassium than a banana and 15 times more than most sports drinks. This fact really caught my attention because potassium helps prevent cramping and promote recovery. Potassium also regulates blood pressure, cardiovascular health and helps you recover more quickly from exercise and stress. In addition to the potassium, ZICO naturally provides sodium, calcium, magnesium, and even a little protein.

Don't confuse coconut water with coconut milk. ZICO's coconut water doesn’t contain the fat of coconut milk. The coconut water comes from young coconuts before they develop the white meat that contains the fat and cholesterol in mature coconuts. ZICO contains no cholesterol

So, you're probably wondering how it worked for me. Well, so far....great! The first time I used ZICO, I was a little hesitant to carry it with me on a run as my main source of hydration because I tend to have a sensitive stomach. So, I drank an 11oz. container of ZICO about 30 minutes before my tempo run. I drank my regular hydration drink (Accelerade) during the run and then I rehydrated after my run with another ZICO. It worked very well. Didn't experience any stomach discomfort and I felt well hydrated before, during, and after.

I've run two more times since then, but during these runs, I used ZICO as my main source of hydration during as well as before and after. One of the runs was a long run (a 16-miler). Again, I had no adverse reactions and I felt very well hydrated. Best of all, I didn't experience any leg cramps during that long run. It was very humid and I sweated what seemed like a gallon of water. My shoes were sloshing! But the extra potassium in ZICO seemed to do the trick.

So, now you're wondering, "How much does this stuff cost?" Well, it is more expensive than buying a case of Gatorade at Cosco, but then again, it's all natural and (for me anyway) it's providing that extra ingredient (or at least more of it) that I need to prevent cramping. On the ZICO website you can buy a 12-pack of the natural-flavored ZICO for $23.99. That's about $1.99 a serving. That's a little more than you'd pay for a single serving of a name-brand hydration drink if you bought it at a convenience store (which I often end up doing). I was also pleasantly surprised to find ZICO at my local grocery store (Harris Teeter) and the local specialty food store (Whole Foods).

ZICO currently is available in three varieties—natural, mango and passion fruit-orange peel. ZICO says that even the flavored varieties are all-natural, as they contain flavor essences, meaning they come from the flower itself, not the fruit, so there's no additional sugar, calories, carbs or acidity. ZICO also comes in an easy-to-carry, eco-friendly TetraPak for on-the-go refreshment that retains the beverage’s authentic tropical flavor.