Pre Race Nutrition! My favorite pre race foods and meals!

When it comes to tapering week for my marathons (or other races), nutrition and plenty of rest are my main focus! What are my nutrition must haves? The days leading into a race my nutrition looks like this..

4-6 days prior to the race...
High Protein and Fats, Low Carb
Foods and meals include - Chicken, salads, olive oils, vegetables (broccoli, cauliflower) almonds, walnuts, whey protein bars (whey protein, almond butter, agave maple syrup, coconut flour, oatmeal, pecans, vanilla extract)

1-3 days prior to the race...
High Carb, Moderate Protein, Low Fat
Foods and meals include - Quinoa (with peppers, olives, feta and sea salt) Clif Bars (high protein and regular) Sushi (typically trader joes sushi tray) Whey protein bars (heavier on the carbs) Blueberries (good antioxidants) Plenty of lemon water and electrolytes

The 3 days leading into a race I try to have 300 grams of carbohydrates each day and balancing the rest of my calories with protein and some fats. Foods that contain nutrient dense carbohydrates and still some protein and fats to fuel my body for race day!

The morning of the race, I will have a high protein clif bar and possibly a regular one too within the hour of the starting line along with coffee, water, and electrolytes.

These are my nutrition must haves prior to the race! After 10 marathons and various other half marathons and 10K races, this is what I found that works best for me!

Feel free to post comments on your pre race nutrition or favorite training foods!

Happy Nutritious Running :)

Twin Cities Marathon 2014 - Marathon Championships!

This year is the marathon championships for Twin Cities Marathon! I will be competing in the championships and my first race ever being considered a professional runner! I have been struggling with some minor injuries in my hip over the past month but after tapering all this week, it should be good to go! I am ready to set a new PR under 2:47:33. Olympic trails qualifying is the next big goal (under 2:43), but for Sunday I will run as fast as I can and hope for the best.

Here is the link to the Twin Cities Marathon Homepage -
https://www.tcmevents.org/events/medtronic_twin_cities_marathon_weekend_-_october_3-5_2014/marathon/

Here is a link for different downloads that will be helpful through out the marathon weekend for participants and spectators -
https://www.tcmevents.org/events/medtronic_twin_cities_marathon_weekend_-_october_3-5_2014/marathon/downloads/

Tracking Runners Through Out The Race - I am #27
http://www.mtectracking.com/

With less than 2 days to the start of the race, I am extremely nervous but so excited! My last race was in June at Grandma's Marathon where I set a new PR of 2:47:33. I am looking forward to what race day brings! Good luck to any other runners that will be competing this weekend! It should be a fun event!

Happy Marathon Day Running :)

The Importance Of Massage

One of the main reasons why massage has become so popular is simple: it works. Here are just a few of the many ways massage eases pain:

Increases circulation—enables oxygen and other nutrients to reach vital muscles, tissues, and organs.

Increases joint flexibility—prepares the joints for the greater range of movement and increased load that accompany more dynamic activities, such as exercising or playing sports.

Reduces scar tissue and adhesions—improves the elasticity of muscles and other soft tissues.

Eliminates stored tension in muscles—allows muscles to relax.

Releases endorphins—floods the body with these neurotransmitters that act as natural painkillers.

Reduces inflammation—decreases production of compounds called cytokines, which play a role in decreasing inflammation.

Stimulates muscle repair—increases activity in mitochondria, the powerhouses in cells that are involved in cell repair.

A Quick and Easy Fix for Pain

Using a tennis ball for self-massage is an excellent quick-fix solution to chronic pain because:

1.      Tennis ball massage techniques don’t require any fancy equipment (i.e., a tennis ball cost less than a dollar).

2.      You can use tennis ball techniques to help relieve pain anywhere, at any time, and with very little space.

3.      You can control the pressure of the massage and can get results immediately. You may also experience long-term benefits because you have provided them with an easy strategy they can do on a regular basis.

4.      By using the tennis ball techniques you are addressing the underlying causes of their musculoskeletal pain.

5.      You will have a better mood because you are releasing stress, muscle tension and improving your posture.

6.      You will experience improved health as you release toxins from your body.

7.      You will recover more quickly from exercise.

8.      Most importantly, tennis ball massage techniques are easy to master and puts you in total control of your own pain relief!

Sample Tennis Ball Techniques

Below are three quick and easy tennis ball techniques to help you get started in alleviating your aches and pains:

Tennis Ball Under Calf

Most people have a forward head posture. In short, this means that their bodyweight is always tipping toward the front of their feet. As a result, the foot and ankle must push down (i.e., plantar-flex) to stop the whole body toppling forward. Over time, this can cause very tight calf muscles and restrictions to the muscles and fascia of this area. Using a tennis ball to self-massage the calves is a great way to help improve foot and ankle function and align the rest of the body.

1.      Instructions: Sit with your back against the wall or couch. Place a tennis ball (or a harder ball like a baseball if you need more pressure) under the calf. Raise the ball up slightly by placing it on top of a book to take pressure off the knee. Hold each sore spot you find for 20-30 seconds and then move the ball to another spot. Perform technique on each calf.

Tennis Ball On Glute

There are many muscles in the gluteal complex that help control leg, pelvis, hip and spine motion. Keeping these muscles supple and healthy with this tennis ball technique can help alleviate knee, hip and back pain.

1.      Instructions: Lay on the floor with your knees bent and your head resting on a pillow. Place a tennis ball under one side of your buttocks. Find a sore spot and hold to the release tension then scoot your body to move the ball gently to another spot. Hold for 20-30 seconds on each sore spot. Perform technique on both sides.

Tennis Ball Around Shoulder Blade

Sitting at the computer all day with your upper back hunched and your shoulders rounded forward can lead to both muscular and skeletal imbalances in your upper back, neck and shoulders. This exercise is a great self-massage technique designed to rejuvenate and regenerate the muscles of those areas.
 

1.      Instructions Lay on the floor with your knees bent and your head resting on a pillow. Pull one arm across your chest and place a tennis ball under the shoulder blade of that arm. Find a sore spot and hold to the release tension then move the ball gently to another spot. Hold for 20-30 seconds on each sore spot. Perform technique on both sides. Note: Do not roll around vigorously on the ball when performing this exercise.

 (This resource was found on - www.ptonthenet.com - and shared to you)

Regular massages have tremendous benefits and importance for keeping your body in optimal health. Whether you are a competitive runner or a general workout enthusiast, remember to give your body the TLC that is needs. Massage can be a great way of being good to your body, especially after a hard week of work and workouts.

Please check out my website at www.runwithmemeghan.com - click under the nutrition and exercise tabs and find a variety of articles on different topics.

A Massaged Body = Happy Running :)

Top 70 Song Playlist For Running

When it come to running and working out, music is a must! Here is a list of some of the songs I currently have on my music playlist (in no order).

1. Take It Easy - Eagles
2. Flo Rida - Wild Ones
3. Florida Georgia Line - Dirt
4. Cool Kids - Echosmith
5. I Will Never Let You Down - Rita Ora
6. Hey Girl - Billy Currington
7. Be What You Want - Robin Loxley & Oliver Jackson
8. Big Green Tractor - Jason Aldean
9. How Far We've Come - Matchbox Twenty
10. Mmm Yeah - Austin Mahone
11. Hero - Enrique Iglesias
12. Escape - Enrique Iglesias
13. Rock That Body - Black Eyed Peas
14. Boom Clap - Charli XCX
15. Secrets - Mary Lambert
16. You Make Me Feel - Cobra Starship
17. When She Says Baby - Jason Aldean
18. Shake It Off - Taylor Swift
19. Close Your Eyes - Parmalee
20. Gettin Over You - David Guetta
21. Felt Good On My Lips - Tim McGraw
22. Look At You - Big and Rich
23. Breathing - Jason Derulo
24. Save The World - Swedish House Mafia
25. Stay High - Tove Lo
26. Rather Be - Jess Glynne
27. All About The Bass - Meghan Trainor
28. Carolina - Parmalee
29. Last Friday Night - Katy Perry
30. Wasted - Carrie Underwood
31. Roller Coaster - Luke Bryan
32. Come Over - Kenny Chesney
33. Fancy - Iggy Azalea
34. Love You Out Loud - Rascal Flatts
35. Not A Bad Thing - Justin Timberlake
36. Carry Out - Timbaland Feat Justin Timberlake
37. Cop Car - Keith Urban
38. Everlong - Foo Fighters
39. A Sky Full Of Stars - Coldplay
40. Alive - Empire Of The Sun
41. We Are The People - Empire Of The Sun
42. Best Night Ever - Gloriana
43. Have A Horse Ride A Cowboy - Big and Rich
44. Born This Way - Lady Gaga
45. Come Along - Vicci Martinez
46. Come With Me Now - Kongos
47. Give Me Back My Hometown - Eric Church
48. Hey Jealousy - Gin Blossoms
49. I Don't Want This Night To End - Luke Bryan
50. Bang Bang - Jessie J, Ariana Grande, Nicki Minaj
51. Just The Way You Are - Bruno Mars
52. I Lived - One Republic
53. Love In This Club - Usher
54. Meet Me Halfway - Black Eyes Peas
55. My Eyes - Blake Shelton
56. Name - Goo Goo Dolls
57. Never Stop - SafetySuit
58. Red Lights - Tiesto
59. Jessie's Girl - Rick Springfield
60. River Bank - Brad Paisley
61. Leave The Night On - Sam Hunt
62. She Is Love - Parachute
63. So Good - B.O.B.
64. The Last Time - Taylor Swift
65. Timber - Pitbull
66. U Got It Bad - Usher
67. Wasted - Tiesto
68. Whatever You Like - T.I.
69. Whiskey In My Water - Tyler Farr
70. Tongue Tied - Grouplove

This is just part of my playlist!! I love music! Please feel free to post any additional songs that I can add to my playlist! With how much running I do, I am always looking for fresh, new music!!

Check out my website at www.runwithmemeghan.com

Happy Music for Running :)

The Importance of Water

The Importance of Water on Our Body & Performance & How to Keep Healthy

How important is water for our body?

It is essential for life. Through respiration, sweating, urinary, and fecal output, we lose water in each and every part of our day. Through exercise, we only accelerate our fluid loss and rehydrating becomes that much more important to prevent cramping, dizziness, and even death if adequate fluid is not replaced in the body.

In our body, about 60% of our total body weight is water and is soaked up by each of our millions and millions of cells. For example, a 100 lb. female holds 60 lbs. of water. Our body composition determines how much total body water we carry.  

Each of these contain…

Muscle cells = 75% water

Fat cells (adipose tissue) = 25% water

Bone = 22% water

Blood = 83% water

The leaner an individual is the more water they are going to carry, and the more water they will need to replenish through their daily lifestyle. No matter what your body composition, all this water in the body has many important jobs…

1.      A Transporter – transports nutrients to cells and carries waste products away from the cells

2.      Role in Growth – water is important in the synthesis of proteins, glycogen, and other macromolecules

3.      Lubricant – water lubricates joints and acts as a shock absorber for the eyes & spinal cord

4.      Temperature Regulator – body water content and fluid exchange regulate body temperature. We sweat as our body temperature increases to cool our body off and lower body temperature.

How much water do you need?

Several factors can affect how much water each individual needs to consume.  Climate, physical activity demands, how much you’ve sweated, overall body size, etc. are all factors that will affect your personal water intake needs.  

For example, during exercise our body tells us when we are thirsty if we are sweating and our body temperature is up. This is one of our mechanisms in the body to keep us from becoming extremely dehydrated. This typical isn’t perceived until 1-2% of our body weight is lost.  Not only has exercise performance already decreased, your mental clarity and focus has already dropped (even if you not exercising).

To prevent this from happening, there are two different ways we can determine our individual fluid requirements.

1.      Estimate Fluid Needs by Metabolic Rate – for every 100 kcal of metabolic rate, you ingest 80-110 mL of water. For example – BMR = 2,000 kcals, you require 1.6-2.2 liters of water per day

2.      Estimating Fluid Needs by Body Weight – for every kilogram of body weight, you’d ingest 30-40 mL of water. For example – 50 kg (100 lb) individual requires 1.5-2 liters of water per day. *1 liter = 4 cups* When you are not exercising, individuals’ average 2 liters (8 cups) water per day

 **These are minimum requirements. Based off of the other factors listed above, you may need to consume a lot more water**

Here are the consequences based off of total body water % loss –

0.5% = increased strain on your heart

1% = reduced aerobic endurance

3% = reduced muscular endurance

4% = reduced muscle strength, reduced motor skills, heat cramps

5% = heat exhaustion, cramping, fatigue, reduced mental capacity

6% = physical exhaustion, heat stroke, coma

10-20% = DEATH. 

There are hydration strategies that can keep you hydrated and at your best performance. You macronutrients affect your hydration. The higher are carbohydrate intake, the more water our body will store, about 3-4 grams of water for every gram of carbohydrate. Carbohydrates can improve rate of fluid absorption and enhance endurance, increase blood glucose, decrease stress response of training, improve immune function, decrease inflammatory damage after training, enhance whole body hydration, and improve muscle and liver glycogen synthesis.

Several minerals can also increase water storage and hydration. Electrolytes are minerals such as sodium, potassium, chloride, calcium, and magnesium. Maintaining a proper electrolyte balance is essential for normal physiological functioning. Normal dietary sodium intake can replenish short exercise bouts, but longer duration exercise sessions should consider using a replacement drink such as a carbohydrate drink with electrolytes added to it. The concentration of this drink should be low to avoid any GI distress and discomfort and keep from hindering absorption.

Recommendations for before and after exercise –

      1.  Pre-Hydrate – consume 500 mL of fluid 30 minutes prior to exercise

      2.   During – 250 mL every 15 minutes of exercise

      3.  Post Hydrate – Ingest 0.8 grams of carbs per kg body weight in approximately 500 mL – 1 L of water

-For example – 50 kg body weight individual needs 40 grams of carbs in 400 mL of water (50 kg X 0.8 g)/0.1 mL – a ½-1 tsp of sodium can be added to ensure adequate electrolyte replacement

4. Rapid Rehydration – 1.5 L of fluid per hour until body water and weight is replenished (maximal rate of fluid absorption in the body)

5. Adding Protein – can enhance muscle protein synthesis, improve recovery, reduce muscle soreness, decrease protein breakdown, enhance glycogen resynthesis, enhance immune function, and increase the use of body fat during subsequent exercise

1 hour of exercise = 30 g carb + 15 g protein in 600 mL water = 30 g carbs + 15 g protein in 600 mL of water (I recommend whey protein powder and dextrose)

Remember that exercise intensity and duration both determine hydration strategies! These strategies are designed for optimal results in more extreme situations of fluid loss and exercise intensity. Normal daily intake plus a little bit more is all that is needed if high sweat rates and fluid loss aren’t apparent.

Water is essential for life. Bring a water bottle with you and stay hydrated. Even try adding fruit to you water for extra flavor. Whatever you do, drink up and keep your body happy and healthy.

Please feel free to post questions or additional information! Also, check out my website at www.runwithmemeghan.com

Happy Hydrated Running J

Nutrition Recommendations for Optimal Nutrition

Good nutrition is the best thing you can do for your body! When it comes to body composition, performance, and just overall health, putting the right things in your body, will keep you and your body happy!

Get a good balance of macronutrients and nutrient dense foods for optimal nutrition!

1.       Each a source of protein with each meal & snack

a.       1 gram of protein per lean body tissue and at minimum up to 1 gram per ideal body weight

b.      For example – Body weight 150lbs, body fat 20% – minimum protein per day = 120 grams (150lbs X 0.20 = 30 – 150-30= 120lbs of lean body tissue)

c.       Get 30-40 grams with each meal (3 meals per day) and 10-15 grams per snack (1-2 times per day) protein recommendations based off of pounds in lean body mass

d.      Helps with maintaining your lean body mass, aiding in recovery and repairing muscle tissue, stabilizes blood sugar and increases energy, and helps maintain or get you to a healthy body composition

e.      Protein sources – red meat (grass fed preferable), fish, chicken, eggs, whey protein (protein supplement) etc.

2.       Intake plenty of leafy greens & limit your starches!

a.       7-9 cups of vegetables each day! It’s hard to overdo it when it comes to vegetables

b.      Strive to get a good sources of vegetables with each meal

c.       Best sources will be cruciferous vegetables – broccoli, cauliflower, cabbage, Brussels sprouts – also spinach and other salad greens

d.      Plenty of fiber to help with digestion and gives your body the vitamins, minerals, and antioxidants it needs! Helps aid in detoxication and optimal hormone balance

3.       Eat a source(s) of healthy fats with each meal!

a.       Helps with stabilizing blood sugar and energy levels, a healthy body composition, and numerous other benefits for optimal health!

b.      Eat sources of healthy fats from nuts, seeds, olives & olive oils, fish oils, avocado, coconut oils & products, almond butter and organic peanut butter, organic butter, etc.

c.       Use olive oils for dressings on meats, vegetables, salads, etc and coconut oils for cooking (especially at higher temperatures)

4.       Reduce overall carbohydrate intake

a.       Limit sugars and processed carbohydrates – eliminate from your daily nutrition as much as possible.

b.      Some healthy sources of carbohydrates (besides vegetables) include – quinoa, white rice, sweet potatoes

c.       Limit fruits – 3 vegetables to 1 fruit

5.       Drinking plenty of water!

a.       Divide your body weight in half and drink that in ounces each day!

b.      For example – if you weigh 150lbs, drink at minimum 75 ounces of water per day!

c.       Carry a water bottle with you wherever you go and drink a glass of water right when you wake up in the morning – dehydration is a stressor on your body and can keep your body from performing optimally through out the day.

d.      Limit your caffeine intake - plain coffee 1-2 cups at most per day

e.      Recommendation – add a spoon full of coconut oil to your coffee in the morning if you want some flavor - a good source of healthy fats while increasing energy levels through stabilizing blood sugar

These are my nutrition recommendations to get you on track to optimal nutrition! My other recommendation would to use supplementation to cover any other the nutrients that may be lacking in your nutrition!

The supplements I recommend include - A Daily Multivitamin, Cal/Mag, Fish Oil, Probiotic, and Whey Protein (if protein intake is inadequate).

Please check out my website at www.runwithmemeghan.com

Happy Optimal Running! :)

Stretching - When Is The Best Time To Stretch?

Stretching can be a good or bad thing for your body depending on the timing of your stretching and the purpose for stretching for particular parts of your body. I have recently been asked the questions, when is the best time to stretch? Here is my short but hopefully helpful answer!

1. After a good warm up! After warming your body up for about 8-12 minutes (a light sweat) you can stretch immediately after. If you stretch prior to warming up it can cause injury and minimize the effects of the stretch. By warming up it raises the temperature of your body to the point where your muscles are warmed up and relaxed enough to stretch. Hold for a minimum 30 seconds up to 1 minute. Only stretch the muscles that need to be stretch for your particular activity. Any muscle that is restricting your body's range of motion, causing pain, and causing any muscle imbalance through out your body.

2. Prior to going to bed! When you stretch before bed, your muscle is able to hold the lengthened state, giving you the most of your time stretching. Your body does most of its tissue healing at night, so if you stretch prior to bed, it will heal in a lengthen state and help to balance your body.

Feel free to post any questions or comments!

Please check out my website at www.runwithmemeghan.com

Happy Balanced Running! :)