Feed the Machine!
3.28.16
Lori Beers For athletes in the Hudson Valley the early arrival of beautiful spring weather means an earlier training season. Now for most of the athletes I know, those who run marathons, ultras, those who race criteriums and take their wheels out on long, gorgeous Hudson Valley centuries, winter is usually a season where we slack a little when it comes to the quality of the food we consume. I know I personally get a little lax with my diet in the off-season… and that’s okay! An off-season is completely necessary and healthy for our bodies for recovery: not just physically, but mentally. |
Lori is a cyclist, runner, yoga teacher and a New Paltz transplant. She finds her passion and trains in the Shawangunk Mountains. She has an ardent dedication for working with and helping others find their optimal well-being. Her business, Lori Beers Health and Wellness, is her way of combining her passions of nutrition, sports and helping others to reach their goals. Look for her in the upcoming Queen of the Classics: The Tour of the Battenkill, and find more information about her on her website- loribeers.com.
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Hopefully, this off-season has prepared us for an exciting and busy Summer 2016 and you’re already registered for your next big event.
Keep in mind that when it comes to nutrition and health, we are all completely and biologically individual, so what works for you won’t work for everyone and vice versa. There are, in general, some guidelines to follow as we gear up for the training and racing season because yes … it’s that time already!
As with fuel for your vehicle, not all food calories are created equal.Some are 87 octane and will just get you where you need to go. Other foods are 93 octane and will get the peak performance out of your vehicle.
The foods we are buying these days are less nutritious than they used to be. Some studies tout anywhere from 20 to 70 percent less nutrient density in today’s fruits, vegetables and even meats, eggs and dairy than 50 to 70 years ago. There are many reasons that we are essentially breeding the nutrients right out of our foods: poor soil quality, pesticides, breeding for desired looks instead of quality, just to name a few. The responsibility falls into the laps of conscientious consumers to be diligent in fueling our bodies well so that we can perform at our peak potential.
Keep in mind that when it comes to nutrition and health, we are all completely and biologically individual, so what works for you won’t work for everyone and vice versa. There are, in general, some guidelines to follow as we gear up for the training and racing season because yes … it’s that time already!
As with fuel for your vehicle, not all food calories are created equal.Some are 87 octane and will just get you where you need to go. Other foods are 93 octane and will get the peak performance out of your vehicle.
The foods we are buying these days are less nutritious than they used to be. Some studies tout anywhere from 20 to 70 percent less nutrient density in today’s fruits, vegetables and even meats, eggs and dairy than 50 to 70 years ago. There are many reasons that we are essentially breeding the nutrients right out of our foods: poor soil quality, pesticides, breeding for desired looks instead of quality, just to name a few. The responsibility falls into the laps of conscientious consumers to be diligent in fueling our bodies well so that we can perform at our peak potential.
Unfortunately, we’re fed, no pun intended, almost too much information on what to eat, when to eat, frequency, and how to eat to optimize our performance. It can be really difficult to detangle all of the opinions and contradicting information. In sorting through the mass of information simplicity is a good guideline.
We all know that what we feed our body is essential to our performance; what we eat literally becomes us: our cells, tissues, our muscles, eventually our organs and systems. It’s important to eat before exercising or training for very obvious reasons. Just as you wouldn’t head out for a road trip with your gas light on in your car, your body also needs energy and fuel for optimal performance. One thing to consider before consuming prior to a workout is whether the food is simple and easily digestible.
I love to have a piece of fruit before heading out for a ride or a run because, for one, it will digest quickly so that when I am active, all of my body’s energy is being used for the task at hand instead of being used for digestion. Secondly, there is nothing worse than a hard workout on a full stomach.
A smoothie or shake is a great option too because it’s essentially ‘pre-digested’ for us, and will be broken down and used quickly and easily by our bodies.
The best bet would be to try out a few things to see how you feel and perform. Maybe you’re someone who needs to eat heavier foods before a workout- this is especially relevant if the session is going to be longer than an hour or an hour and a half. If that’s the case, experiment with your body and see what works best for you. Maybe you’ll find that you’ll need a little more fat or protein in your diet for more sustained energy.
Arguably as important is what we replenish our bodies with after training. If you train hard, it’s important to make sure you’re consuming the correct kind of carbohydrates within an hour after exercise to rebuild adequate glycogen stores. Keep in mind that if you’re a casual exerciser, you will need significantly fewer carbohydrates after a workout.
One of the best things that you can do post workout, is to include a protein with your carbohydrate. The ideal ratio of carbohydrate to protein is just about 4:1 for optimal insulin and muscle glycogen recovery. A great way to achieve this is by making a smoothie with some fruit and some high quality protein powder. Protein has some other benefits to the body and the muscles after a hard workout. It provides essential amino acids that are necessary to rebuild muscle tissue. Among other things, amino acids also stimulate the immune system, which we know can take a beating if we don’t get enough recovery time.
Overall, choosing what to consume, whether you’re planning on training for the next Ironman or if you’re just trying to get to the trails to enjoy the sunshine and warmer weather ahead, should be as simple as possible: The fewer ingredients the better, choose what you enjoy, listen to what fuel your body machine is asking for, and stay as close to the source as possible. Luckily we live in a hub of a “locally grown and raised” movement so often you pass the source on your ride or run.
See you out on the trails!
We all know that what we feed our body is essential to our performance; what we eat literally becomes us: our cells, tissues, our muscles, eventually our organs and systems. It’s important to eat before exercising or training for very obvious reasons. Just as you wouldn’t head out for a road trip with your gas light on in your car, your body also needs energy and fuel for optimal performance. One thing to consider before consuming prior to a workout is whether the food is simple and easily digestible.
I love to have a piece of fruit before heading out for a ride or a run because, for one, it will digest quickly so that when I am active, all of my body’s energy is being used for the task at hand instead of being used for digestion. Secondly, there is nothing worse than a hard workout on a full stomach.
A smoothie or shake is a great option too because it’s essentially ‘pre-digested’ for us, and will be broken down and used quickly and easily by our bodies.
The best bet would be to try out a few things to see how you feel and perform. Maybe you’re someone who needs to eat heavier foods before a workout- this is especially relevant if the session is going to be longer than an hour or an hour and a half. If that’s the case, experiment with your body and see what works best for you. Maybe you’ll find that you’ll need a little more fat or protein in your diet for more sustained energy.
Arguably as important is what we replenish our bodies with after training. If you train hard, it’s important to make sure you’re consuming the correct kind of carbohydrates within an hour after exercise to rebuild adequate glycogen stores. Keep in mind that if you’re a casual exerciser, you will need significantly fewer carbohydrates after a workout.
One of the best things that you can do post workout, is to include a protein with your carbohydrate. The ideal ratio of carbohydrate to protein is just about 4:1 for optimal insulin and muscle glycogen recovery. A great way to achieve this is by making a smoothie with some fruit and some high quality protein powder. Protein has some other benefits to the body and the muscles after a hard workout. It provides essential amino acids that are necessary to rebuild muscle tissue. Among other things, amino acids also stimulate the immune system, which we know can take a beating if we don’t get enough recovery time.
Overall, choosing what to consume, whether you’re planning on training for the next Ironman or if you’re just trying to get to the trails to enjoy the sunshine and warmer weather ahead, should be as simple as possible: The fewer ingredients the better, choose what you enjoy, listen to what fuel your body machine is asking for, and stay as close to the source as possible. Luckily we live in a hub of a “locally grown and raised” movement so often you pass the source on your ride or run.
See you out on the trails!
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