tag:blogger.com,1999:blog-6007050355748263232.post6647541408601292033..comments2024-03-14T03:05:48.400-04:00Comments on RunnerDude's Blog: Post-Run Snack Shopping ListRunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.comBlogger21125tag:blogger.com,1999:blog-6007050355748263232.post-72655493444298073602011-06-19T09:38:21.491-04:002011-06-19T09:38:21.491-04:00Hi Will! Sorry to hear about the foot injuries. Wi...Hi Will! Sorry to hear about the foot injuries. Wishing you a speedy recovery. <br /><br />Gatorade is great to use after a run or workout in helping preplace the carbs you've used. That car replacement will also help your body make the energy it needs to repair and rebuild itself after your run/workout. You also need a little protein, so eating something with protein along with the gatorade within 30-45 mins after your workout will work great. It just happens that chocolate milk has the perfect 4:1 ration of carbs to protein that's recommended for post workout fuel. <br /><br />The proein powder you mentioned may work, but it probably has way more protein than you need and it probably doesn't have the carbs needed. Your body actually only needs a certain amount of protein and if you go beyond that needed level, it just becomes expensive pee. LOL! <br /><br />Speedy recovery with the foot!RunnerDudehttps://www.blogger.com/profile/15209079063314051451noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-64722924579158635702011-06-18T23:28:06.878-04:002011-06-18T23:28:06.878-04:00So I do most of my running via the cardio machines...So I do most of my running via the cardio machines ,as I just recently am recovering fully from a broken heel and 3 stress fractures. So a bit confused....<br /><br />I heard somewhere that drinking Gatorade was the best option for after running.... Now that I have heard chocolate milk is would a chocolate protein shake with water be the same or about the same thing?<br />I use EAS 100% Whey that I buy from Target.Willnoreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-58197081351461670752010-06-01T06:55:51.016-04:002010-06-01T06:55:51.016-04:00Hi Nicki! I'll have to try the soy milk and yo...Hi Nicki! I'll have to try the soy milk and your smoothie!RunnerDudehttps://www.blogger.com/profile/15209079063314051451noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-61044453479145366672010-06-01T06:52:21.515-04:002010-06-01T06:52:21.515-04:00Great piece!!
I have gotten so I drink chocolate ...Great piece!!<br /><br />I have gotten so I drink chocolate soy milk - more protein than regular or low-fat chocolate milk.<br /><br />I also throw a bunch of "stuff" in the blender. A container of Greek yogurt, fresh or frozen strawberries, some ground flaxseed, pineapple juice (or skim milk - depends on what is on hand), and a handful of spinach. Makes a great smoothie for after a hard run.Nickihttp://www.nickisnook.netnoreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-84484941386343811652010-06-01T01:23:03.287-04:002010-06-01T01:23:03.287-04:00Hi Lauren! Glad to help! I hear you about the fami...Hi Lauren! Glad to help! I hear you about the family. It is hard to balance the running and family. My family has finally seen how running keeps me sane. Sometimes they'll tell my I need to go run. LOL! Hang in there.RunnerDudehttps://www.blogger.com/profile/15209079063314051451noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-67098256076072860932010-06-01T00:45:52.656-04:002010-06-01T00:45:52.656-04:00Thanks for the info! That is so interesting about...Thanks for the info! That is so interesting about weight training & burning calories. I recently started weight training (over a month ago) since my injury & reading your blogs. It was so difficult for me to get over (mentally) eating the 400+ calorie postrun snack for my long run today, but I did it. And afterwards, was able to do all my regular chores. (Only took a 15 minute nap.) Now I need your blog on how to get the family over the hump on my long run days : ) (resentment is the key word! If I don't get out the door at 6AM, I'm not back til noon) I know that it's better for them that I run, but they don't. Happy Memorial Day. Thanks Again for the great advice. I will take it.Laurenhttps://www.blogger.com/profile/05538884619777387595noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-45963934791256796802010-05-31T21:45:14.566-04:002010-05-31T21:45:14.566-04:00Hi Wendy! Me again. Just to clarify, that protein ...Hi Wendy! Me again. Just to clarify, that protein grams per kilogram of body weight is per day, not for after a workout. So for example a 130-pound endurance runner would need about about 86grams of protein a day. (1.5 x 59kg)Sounds like a lot to get in one day, but a cup of tuna has about 39grams and a 6" Turkey breast sub from Subway has 13 grams. So it adds upRunnerDudehttps://www.blogger.com/profile/15209079063314051451noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-61151825329744916182010-05-31T21:43:23.511-04:002010-05-31T21:43:23.511-04:00Wow! That is interesting, I am definitely going t...Wow! That is interesting, I am definitely going to back off on the protein and focus more on the carbs! thanks and happy Memorial day to you as well : )wendyhttps://www.blogger.com/profile/04727968871500471018noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-23762328991315224422010-05-31T21:29:06.519-04:002010-05-31T21:29:06.519-04:00Hi Wendy! Thanks! Basically it's the same rule...Hi Wendy! Thanks! Basically it's the same rule for resistance training too. Carbs are the fuel needed to create ATP (the chemcial needed for muscle movement to occur). Fat can also be used for energy and protein can too, but usually the body only results to using protein for energy as a last resort. Protein, however, is needed for muscle recovery. But the idea that the more protein the better isn't true. Research has shown that the body basically won't use more than 2grams of protein per kilogram of body weight. More than that shows not benefit. Sedentary individuals should get about .8grams of protein per kilogram of body weight. Endurance runners should get up to 1.5 grams per kilogram of bodyweight and a resistance trainer will need from 1.5 to 2grams of protein per kilogram of body weight. USDA National guidelines specify that your daily caloric intake should consist of 45-65% carbs, 20-35% fat and 10-35% protein. Hope this helps! Happy Memorial Day!!RunnerDudehttps://www.blogger.com/profile/15209079063314051451noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-4485491280110987862010-05-31T20:51:10.631-04:002010-05-31T20:51:10.631-04:00Thanks for the info! Your answers to the other po...Thanks for the info! Your answers to the other posters were very informative as well. I was just wondering about the protein to carb ratio. I realized that it should be higher in carbs for the running, but was wondering what the ratio was for strength training. What would you recommend for the days I am lifting?wendyhttps://www.blogger.com/profile/04727968871500471018noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-59239609458011269432010-05-31T19:09:30.577-04:002010-05-31T19:09:30.577-04:00Hi Steven! I'm an Accelerade user too! Good st...Hi Steven! I'm an Accelerade user too! Good stuff! Great on the run for me too because it's a little lower on the carbs and easier on the tummy. I like the Accell Gels too for my long runs.RunnerDudehttps://www.blogger.com/profile/15209079063314051451noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-12605064077494643942010-05-31T18:50:00.596-04:002010-05-31T18:50:00.596-04:00Good post, and nice suggestions! Since I've do...Good post, and nice suggestions! Since I've done P90X I'm very into the recovery drink, so I use Accelerade. Similar to the popular drinks, but with a 4:1 carb/protein mix, real sugar instead of highly processed crap, and lower in sodium. Of course real foods are our best source of nutrients, but we do what we can, right?Steven Cohenhttps://www.blogger.com/profile/07776816701280003865noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-89813812739847424492010-05-31T13:14:35.937-04:002010-05-31T13:14:35.937-04:00Hi Run with Jill! Chocolate milk will do the trick...Hi Run with Jill! Chocolate milk will do the trick! You were refueling and you didn't even know it! Good job!RunnerDudehttps://www.blogger.com/profile/15209079063314051451noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-44849959244653862122010-05-31T13:01:10.704-04:002010-05-31T13:01:10.704-04:00Wierd that I'm not hungry for a couple hours p...Wierd that I'm not hungry for a couple hours post run, but I love chocolate milk and try to drink it soon after I finish a long run.run with Jillhttps://www.blogger.com/profile/00249511608324503334noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-81005473998656416062010-05-31T10:12:51.438-04:002010-05-31T10:12:51.438-04:00Hi Joe! Yep, carb are the fuel. Protein is importa...Hi Joe! Yep, carb are the fuel. Protein is important in recovery and in muscle building, but carbs are what make your run. USDA National guidelines specify that your daily caloric intake should consist of 45-65% carbs, 20-35% fat and 10-35% protein.RunnerDudehttps://www.blogger.com/profile/15209079063314051451noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-81474413404562040582010-05-31T09:54:19.419-04:002010-05-31T09:54:19.419-04:00That's a great post. I think I overdo it on th...That's a great post. I think I overdo it on the protein. I have some protein powder and it makes for an easy breakfast. Didn't know the carbs were so crucial.Joehttp://www.joetherunner.comnoreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-13909214032528855172010-05-31T08:33:00.387-04:002010-05-31T08:33:00.387-04:00Hey Boris! Thanks man!Hey Boris! Thanks man!RunnerDudehttps://www.blogger.com/profile/15209079063314051451noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-37984998129226068152010-05-31T06:14:41.487-04:002010-05-31T06:14:41.487-04:00Good post my man.Good post my man.Boris Thttps://www.blogger.com/profile/12109794946605173132noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-37547775565145242442010-05-31T00:52:11.203-04:002010-05-31T00:52:11.203-04:00Hi Lauren! Me again. One of the best ways to burn ...Hi Lauren! Me again. One of the best ways to burn some calories is by doing some resistance training that targets the large muscle groups like the glutes, hamstrings, and quads. Exercises like squats and lunges with body weight or with free weights are some of the best exercises for upping your metabolism. Caloric burn will continue throughout the day after resistance training too (research as shown up to 9hrs!)With running, the calorie burn pretty much stops when you stop running.RunnerDudehttps://www.blogger.com/profile/15209079063314051451noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-44583247469340457352010-05-31T00:45:36.608-04:002010-05-31T00:45:36.608-04:00Hi Lauren! I like to think of my post run calories...Hi Lauren! I like to think of my post run calories separate from my daily caloric intake. In other words, I think it's very important to replace what you burn in order to have good muscle recovery so you'll be in good shape for your next run. So, if you're trying to decrease your daily calories, do that elsewhere in your day such as decreasing the calories in a mid-morning snack or at lunch. But to anwer your question about the laidback 22-miler. Even if that's at a slow pace (slower than race pace)that distance would be considered a pretty hard run. Even if you've taken in 400 cals during the run, your glycogen stores will pretty much be depleted by the end of the run. I'd recommend the post-run snack be at the higher end.RunnerDudehttps://www.blogger.com/profile/15209079063314051451noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-48009114725368950072010-05-31T00:18:50.699-04:002010-05-31T00:18:50.699-04:00I'm going for a 22 mile tomorrow at a nice and...I'm going for a 22 mile tomorrow at a nice and easy pace. Laid back long run or hard long run??? I'll probably take in about 400 calories during the run. But I'm usually confused how to handle the post run snack. Being that I want to drop pounds I think I'm going for too few calories. I usually do less than 200 calories on these runs. Would you recommend the low end in your article (220) or the higher amount (440)? I need all the education I can get : ))Laurenhttps://www.blogger.com/profile/05538884619777387595noreply@blogger.com