October Newsletter

In This Issue
Fueling Strategies for Race Day
Nutrition and Cancer Risk Reduction
*MARATHON EVENTS*


See Lauren Antonucci speak at Javits Marathon Mania  
at
Javits Convention Center

Friday Nov. 1st
  
 4:00pm   Marathon Hydration and Fueling sponsored by GSSSI
  
 5:3opm  Health Eating for Running sponsored by Grana Padano
  
Saturday Nov. 2nd
  
11:00am Fueling for Runners and Cookbook release sponsored by Runners World Magazine
  
 12:30pm Marathon Hydration and Fueling sponsored by GSSSI
 
**EVENTS**

Team In Training Nutrition Clinic  
 
AT

Finish Line @ 7:00pm 
TUESDAY 
November 5TH
 
**EVENTS**

  
JackRabbit Nutrition  Talk
  
AT

UES JackRabbit Sports 
7:00pm
TUESDAY 
November 19TH
  

 

Nutrition Energy

In the News!

 

 

7 Healthy Eating Tips for Kids and Families

Foodie City Mom Blog

Lauren Antonucci, MS, RD, CSSD, CDE, CDN  

 

 

Crush the Candy Competition This Halloween 

RedBook

 Limor Baum MS RD 

 

 

 

 

 Video: More New Yorkers Obese Than Ever Before

 ABC Health News 2013 

 Lauren Antonucci, MS, RD, CSSD, CDE, CDN

 

 

Nutrition Q&A

Triathlete Magazine, November 2013

Lauren Antonucci, MS, RD, CSSD, CDE, CDN  

 

 

 

 

 

 

 

 

 

 

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Issue: #38October 2013

 

 

Fueling Strategies for Marathon Race Day

 

 

 With the big race just days away, there's little time to waste! Here we'll discuss how to fuel for race day. You may notice that these recommendations sound familiar - they should! Many of the same guidelines that work for training sessions translate to race day as well. Remain consistent with the foods and fluids you have practiced consuming during training. This is the time to implement your tried-and-true strategies, not invent new ones (save those for your next challenge!)

 

Race Day Breakfast

 

Breakfast is always an important meal, but it takes on even greater significance on the morning of a marathon. You need to fuel properly in order to prepare your body for the upcoming challenge of running 26.2 and fuel your engine before you take off.

 

First, consider the amount of time you will have between eating and beginning the race. Two to three hours is ideal to give your gut time to digest what you eat. Your meal should consist of simple, easily digestible carbs plus a small amount of protein for "staying power". Try a bagel with peanut butter or a hard-boiled egg (which you can make the night before) or half of a turkey sandwich with a side of fruit (also easy to make ahead of time).

 

Next, remember to drink adequate fluids in the morning before you leave. The fluid stations along the course will only help you meet your needs if you are already well-hydrated at the starting line. You can choose your preference of water or a sports drink depending on what you are eating and what you have done in training, but make sure to take in at least 16-24 ounces 2 hours prior and a final 8-12 oz 10-15 min before you start.

 

During the Race

 

Going into the race, you may have many numbers swirling in your head - a goal pace you want to maintain...a previous race time you would like to beat. If you can, set those numbers aside for a moment and focus on the three important items that will help keep you running strong, straight to the finish line: fluid, carbs, and sodium.

 

1. Carbohydrates

During a marathon or long race, consume 30-60 grams of carbohydrate per hour. This can come from a combination of sports drinks, gels/blocks, and energy chews. For those of us running the ING NYC Marathon, Gatorade Endurance Formula will be served every mile, and PowerGels are provided at mile 18. Despite this, most of us will also carry additional "fuel" to consume in addition to what is served.

 

2. Fluid

Drinking to thirst is not necessarily the best method of hydrating during a marathon. Most runners will find it more helpful to test their sweat rate in training and then drink fluids consistently throughout the race to stay ahead of any dreaded signs of dehydration or muscle cramping. If you are unsure of your fluid needs, but believe your sweat rate is "average", air to take in 24-32oz of fluid per hour while running.

 

3. Sodium

When your body sweats, you lose sodium in addition to fluid. The amount of sodium you need depends on how salty your sweat is. That said, most marathoners find that taking 1-2 salt packets (or salt tabs) during a marathon helps maintain hydration status and avoid either hyponatremia or muscle cramping.

 

Final Notes

The morning of the race will likely be accompanied by feelings of excitement and anxiety, so to help alleviate some of the pre-race jitters, ensure you do not have to worry about your fueling and hydration needs. Buy your planned sports drinks, gels etc at least a week in advance. Lay out your breakfast the night before so that it's ready to go in the morning. Pack any needed, (along with a few extra), gels or chews you'll need with you at the starting line or during the run at least a day or two in advance. Doing these things will decrease race weekend stress and allow you to check off a few items on your to-do list even before you pick up your race packet!

 

Good luck...see you out there!
 

 

Nutrition and Cancer Risk Reduction

 

  You likely already know that October is Breast Cancer Awareness Month!  Awareness is being raised by companies all around us; pink coffee lids, pink ribbons, bags, tags and jewelry...but are you doing what you can nutritionally to reduce your risk?


There are so many factors that contribute to the development and progression of cancers, and while many are not in your control, food, nutrition and lifestyle factors ARE--so take control of what you can TODAY. Making healthier food and lifestyle decisions each and every day has been shown to reduce both your risk of developing many types of cancer-including breast cancer-as well as their recurrence. 
 

 

Keep reading for five cancer risk reduction steps to take NOW!

 

  1. Reach and Maintain a healthy weight. For an initial idea of what your healthy weight would be, start with 100# (female) or 106# (male) for the first 5 feet of your height and then add 5# (female) or 6#  (male) for every inch you are above 5 feet tall. Your actual "ideal" weight may be up to 10% over or under this number if you have a large or small frame..but it gives you a starting point. Ideally, once you determine your "ideal" weight, work to reach it and vow to stay within about 10 pounds of this weight. For additional reference as to where your body weight currently stands, you can also use an online BMI calculator (http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html) to figure out your Body Mass Index. This number should be <25 for most people. NOTE* BMI is not an accurate assessment of ideal body weight to height in highly athletic individuals with very high muscle mass. Whether you need to lose weight or prevent weight gain, a healthy eating plan combined with physical activity will ensure that you are at an optimal weight for your health. (http://www.cdc.gov/healthyweight/prevention/index.html). Follow us on twitter (@nutritionenergy) for a continuous source of great tips for your nutrition.
  2. Include antioxidants and phytochemicals in your daily diet. These two big words are important, cancer fighting components, that are found in abundance in most fruits and veggies!  Aim to get 2-3 cups of each of these cancer fighting powerhouses (fruits and veggies that is!) in your diet, everyday.
  3. If you eat meat, cut back on processed ones like bacon, sausage, ham, and red meats like beef, pork and lamb, which have been shown to increase cancer risk. When you do eat meat, make sure you choose leaner cuts. Opt for fish, poultry (white meat, without skin) or legumes and beans, to meet your protein needs for at least several meals each week. When you do eat meat, be sure to marinate it first and ensure it does not char (burn and develop that dark black outer coating you often see on meats). Those charred meat are high in HCA's (heterocyclic amines) and PAHs (polycyclic aromatic hydrocarbons). These chemicals, explained here, have been shown to increase cancer risk in animal models and studies are underway in human subjects.
  4. Pay attention to how your food is prepared. Whether you are cooking your food (which is better as you will have more control), or eating out, remember to steam, grill, broil, boil, bake, or poach. Avoid fried or charbroiled since the high temperatures used to prepare foods (especially meats) in these methods increase the release of HCAs and PAHs both of which are currently being studied as potential carcinogens.
  5. Get physical! All this good effort with your food will be fortified with exercise! According to the US Department of Health and Human Services, 2008 Physical Activity Guidelines we should all aim for at least 30 minutes of moderate or 15 minutes of intense activity 5 times a week in order to obtain several long-term health benefits, cancer prevention being one among them. Any type or combination of exercise will help.
     

BONUS TIP - if you drink alcohol, keep in mind that amount matters more than type.  According to the National Cancer Institute's Alcohol and Cancer Risk Fact Sheet (found here) the more one drinks, the greater the chance of developing certain types of cancers, with risks increasing after one daily drink for women and 2 for men.  One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1 ounces of 80-proof distilled spirits (hard liquor).
 

 

 

There is so much in life that is beyond our control...we might as well take advance of, and make the best of, the decision that are WITHIN our control as much as we can! As always, if you or your friends or loved ones need help dealing with cancer risk reduction or management through food, give us a call today...the dietitians at Nutrition Energy are here to help! 

 

 

 

 

 

 

 

 

 

 

Nutrition Energy would like to congratulate Jordan Metzl on on the release of his upcoming book called The Exercise Cure! In this book Jordan traces the interesting and indisputable body of evidence about the effectiveness of and importance of exercise to overall health. Jordan's book will be released December 10th and is available for pre-order now. Pick up a copy here!

 

Also, good luck to everyone taking part in the NYC Marathon!

 

 

Sincerely,

Lauren Antonucci, Director
Nutrition Energy