| Are you Running the NYC Half Marathon this Weekend? |
Follow Lauren's Top 5 Sports Nutrition Tips to ensure maximum results and enjoyment!
- Whether you are running your first 1/2 marathon in NYC this weekend or you 100th, you might be wondering if you should be "carbo-loading" to improve your performance. You should be tapering, (decreasing your running mileage), this week while maintaining your usual total carbohydrate intake. This combination will serve to stock your muscles with the energy they need to help you perform your best.
- Your Pre-Event Meal (in this case Saturday night) should be on the early side (not 10pm NYC dinner time) and should consist of carbohydrate rich foods you know digest well for you. Good choices include pasta, rice or even pancakes! This meal should be low in both fat and fiber, and should include some salt to help ensure you are hydrated on Sunday morning.
- Race Morning: Top off your hydration status by drinking 12-16oz of water or sports drink just after your alarm sounds. Eat an easily digested, carb rich meal or snack, such as toast with jam, a banana or an energy bar before you head over to the start in Central Park.
- Race On! The weather forecast calls for sun and a high temp of 60+ degrees. Be sure to hydrate as you run. Take 4oz of water or sports drink every 15-20 minutes. Add one to two energy gels for additional carbohydrate to keep you running strong through NYC.
- Post Race Recovery: Relish in your accomplishment, then head straight for a recovery drink or snack which contains 60-80 grams of total carbs and 15-20 grams of total protein. This will help your muscles recovery better and make for a much more enjoyable Sunday afternoon.
Have a great race and enjoy the run through NYC...or wherever your feet may take you.
- Lauren
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National Nutrition Month: Get Your Plate in Shape
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 In honor of National Nutrition Month's theme of "Get Your Plate in Shape" we want to put your nutrition knowledge to the test. Complete the quick quiz below, send us your answers by email or drop them off in person, and we will select one lucky winner from all correct responses received to receive a free set of our Nutrition Energy To-Go Ware! (Honor system, no Googling the answers allowed!)
1. Name 2 foods that contain omega-3 fatty acids.
__________________
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2. How many grams of carbohydrate are considered 1 serving? Circle the answer.
- 12
- 15
- 20
- 30
3. Vegetables can be classified as starchy and non-starchy. Write an S next to the vegetables that are starchy and write an N next to the vegetables that are non-starchy.
- Carrots
- Peas
- Broccoli
- Bok Choy
- Corn
- Sweet Potatoes
- Winter Squash
- Kale
4. Which of the following foods contain gluten?
- 1. Corn tortillas
2. Brown rice
3. Couscous
4. Quinoa
5. Name 3 foods which raise your heart disease risk.
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6. True or False. To boost iron intake and absorption, you should combine iron-rich foods with other foods high in vitamin C.
7. 1 teaspoon of salt contains approximately _______mg of sodium.
- 1500
- 2000
- 3000
- 3200
8. The new My Plate guidelines say to fill ____ of your plate with fruits and vegetables.
- One quarter
- Half
- Three quarters
- The whole plate
9. Which of the following meat options is NOT considered "lean"?
- Pork spareribs
- Buffalo
- Leg of lamb
- Ostrich
10. Which of the following foods is highest in iron?
- ½ cup of spinach
- 1 cup kidney beans
- 3 oz of chicken
- 1 cup oatmeal
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