Fuel Injected Runs

To carb-bash or carb load? That is the question on many runner's minds today. The answer according to a recent Runner 's World article is.yes. Carbohydrates are runners' primary source of energy and should be a mainstay of a healthy runner's diet. However, different carbs deliver different results. The trick is knowing what carbs to load when. (Hint: go easy on the chips and sweets - they rightly deserve the carb-bashing).

Simple carbohydrates such as pastas, breads, energy bars and sports drinks are rapidly digested and give your bloodstream a quick sugar jolt. These are the best carbs to eat right before or during a run because they boost energy and performance. Fuel up with them again post-run to replenish depleted glycogen stores and to speed up recovery.

Complex carbohydrates like fruit, yogurt, beans, and other fiber-packed foods enter your system slower, delivering a steady dose of energy over an extended period of time. They enhance endurance for long runs when eaten a few hours beforehand. But more importantly they play a vital role in a healthy lifestyle, controlling weight and lowering your risk for diabetes, heart disease and cancer. These are the carbs you should be eating most of the time.

For more guidance on carbs and running nutrition, go to:
www.runnersworld.com
www.runnergirl.com/nutrition_idx.shtml
www.copacabanarunners.net/indinutri.html

To find out where your favorite foods fall on the simple-complex carbohydrate spectrum, visit: www.glycemicindex.com

Hitting the Water Bottle

Water is critical for proper hydration, stabilizing body temperature and flushing out toxins. The American College of Sports Medicine has put forth the following guidelines to ensure proper hydration for runners: 14-20 ounces of fluid about 2 hours before a run, 20-36 ounces of fluid containing carbohydrates and electrolytes per hour every hour you run, and 24 ounces of fluid for every pound lost as sweat.*

* The American College of Sports Medicine provides this formula for calculating sweat rate:

1. Weigh yourself nude and with an empty bladder.
2. Run for an hour without consuming fluid (or 30 minutes and multiply your results by two).
3. After run, weigh yourself nude again.
4. Subtract post-run weight from pre-run weight. This is your per hour sweat loss in pounds.