Glycemic Index

You've probably thought about, if not heard lots of advice about what you should eat before, during and after a run. If you followed the marathon I just ran, clementines were my energy preference during the race. However, there is a bit of science behind the choices you make. Some foods are easily and quickly broken down into glucose (your muscle's fuel); these foods have a high glycemic index. Other foods break down slowly and are released more gradually into you bloodstream; these foods have a low glycemic index.

Before your run or race (especially longer than an hour), you are better off eating foods with a low glycemic index. These will provide a prolonged and steady supply of glucose for your working muscles. During a run, a high -glycemic food is a good source of quick energy. High-glycemic foods are also your best choice for after a workout to help refuel muscles and begin repair.


So, here's the list:

High Glycemic Index

Glucose 100
Gatorade 91
Potato, baked 85
Cornflakes 84
Rice cakes 82
Cheerios 74
Cream of Wheat, instant 74
Grahm crackers 74
Bagel, plain 72
Bread, white 70
Bread, wheat 69
Raisins 64
Oatmeal 61
Ice Cream 61 (another good reason to indulge!)

Moderate Glycemic Index

Muffin, bran 60
Bran Chex 58
Orange Juice 57
Rice, white long-grain 56
Rice, brown 55
Sweet Potato 54
Banana, ripe 52
Lentil soup 44
Orange 43
Spaghetti (no sauce) 41
Apple 36
Pear 36

Low Glycemic Index

PowerBar 30-35
Yogurt, low fat fruit 33
Milk, skim 32
Apricots, dried 31
Banana, underripe 30
Lentils 29
Kidney beans 27
Barly 25
Grapefruit 25
Fructose 23
(taken from "Sports Nutrition Guidebook")


I found this list to be pretty interesting. Apparently I should start carrying a bowl of Cream of Wheat with me instead of my trusty Clementine!


From "The Complete Book of Running for Women" by Claire Kowalchik

Breathing

I'm currently finishing up a book by Claire Kowalchik, "The Complete Book of Running for Women." Although there is a woman in the title this book offers great tips and techniques for both sexes.

You may have already heard that breathing on the odd step prevents side stitches, however the greater value lies in its aid in injury prevention. During running you hit the ground with more force at the beginning of exhalation. If you always exhale on the even step or 2:2 (two steps on the inhalation and two steps on the exhalation) you'll end up always striking the ground with the same foot at the beginning of each exhalation. This means one side of your body will constantly experience greater impact, leading to possible injury. So practice breathing in a 3:2 (three steps on the inhalation and two steps on the exhalation) to prevent these consequences.

It may sound annoying the work on your breathing, but I actually gave it a go today and it wasn't so bad. It took my mind off the running as I focused on my breathing. In just a few runs this practice can become habit. By the end of my 3 mile run I didn't have to concentrate on it and had an easy pattern going.

Remember when...

Remember when we were talking about that whole "I eat better when I work out and worse when I don't" cycle? It's odd because you'd think you would make a greater effort to eat healthier if you don't work out, and make the working out an excuse to eat worse. I enjoyed reading up a little on the topic with THIS little study that is somehow related.

I also find THIS website to be a bit of fun. I want to try out some of The Biggest Looser recipes! If you try some out, let me know and we'll keep the good ones.

V & M part II

Vitamin E: one primary role is to protect the polyunsaturated fatty acids in cell membranes against oxidative damage. Found in high-fat foods including vegetable oils (excluding corn and soybean oil), avocados, nuts, seeds, wheat germ, and whole grains. Recommended Daily Allowance (RDA) from food 22 IU, or 33 IU from synthetic form.

Vitamin C: searches and collects oxidants and free radicals, aids in regenerating vit. E, enhances iron absorption, improves gum health, assists in wounds healing and stimulates the immune system. Best sources of vitamin C are found in vegetables and fruits like broccoli, oranges, strawberries, grapefruit juice, and red bell peppers. It can be destroyed by exposure to heat. RDI for men 90 milligrams and 75 milligrams for women. Some recommend as much as 500-1,000 milligrams/day.

Beta-Carotine: not actually a vitamin, but a plant pigment that is converted to vitamin A once inside the body. The remaining beta-carotene acts as an antioxiant. Best sources are plants with dark, rich colors like carrots, pumpkin, sweet potatoes, winter squashes, cantaloupe, pink grapefruit, apricots, broccoli, and spinach.

Vitamin A: aids general growth and repair of body tissues, especially important for bone formation, night vision, and healthy skin and hair. RDA is 2,333 IU daily for women and 3,000 IU for men. and NO MORE than 5,000 IU.

Selenium: Works with other antioxidant nutrients to combat cellular damage. As a trace mineral, it travels in soil and water. A few good sources are brazil nuts, tuna canned in oil, cod, noodles, turkey breast, spaghetti with meat sauce. RDA is 70 micrograms/day for men and 55 micrograms/day for women.

Zinc: Trace mineral that is part of about 300 different enzymes, playing a role in almost every process in your body. Soil is frequently deficient in zinc, limiting its availability in foods. Zinc deficiency is not uncommon and often seen as the most common of all mineral imbalances. The RDA is 15 milligrams.

Calcium: 99% found in bones and teeth, also required for blood clotting, muscle contraction, nerve transmission, and maintenance of normal blood pressure. Dairy products are the most common sources of calcium. Rhubarb, Swiss chard, spinach, beet greens, cocoa, soybeans, cashews, kale, alkaline foods, antacids, carbonated beverages, and megadosing calcium supplements are all things that decrease calcium absorption.

FYI

Any runner, or active person for that matter, can develop patellofemoral stress syndrome (kneecap pain). Women, however, are especially vulnerable.

Why women?

They often have a wider "Q angle" between hip and kneecap than men. Their kneecaps move at an angle instead of up and down as the knee bends.

Average Q Angle

greater than 17 degrees in females
greater than 14 degrees in males

= larger angle increases risk of injury

Self Test
1. Sit on floor with legs extended and locate your kneecaps
2. Tighten quads of each leg
3. If kneecap rotates outward, you are more at risk for this type of injury

Treat

STRETCH and STRENGTHEN*

*strengthen this area by working on the inner thigh and quadriceps muscles

VO2 Max

VO2 max is a measure of how much oxygen the muscles are able to use to fuel their contractions during maximal exercise. A high VO2 Max means that the heart and vasculature can supply the muscles with a sufficient amount of oxygen-rich blood and the muscles can quickly process the oxygen to generate energy.

FYI

"Chip Time" versus "Gun Time"
The 2007 USATF Rule 245.1 states "The order in which the athletes cross the finish line will be the official finish position." Further, Rule 245.3 - regarding transponder timing - "the actual time elapsed between an athlete reaching the starting line and finish line can be made known to the athlete, but will not be considered as official time." In short, official time per USATF rule is gun time.

Also, USATF Rule 165.16 covers the use of transponder timing systems (i.e., the chip) and Rule 165.16(h) states that "times for other competitors will be adjusted, based on the official winning time." In other words, "chip" timing cannot be used for official time(s) nor records unless the "chip" time is properly adjusted (i.e., gun time) except for LDR Masters age group records if the record setter wins his/her age group and the timing mats are properly placed before the start line and after the finish line (Rule 265.10).

**Good to know, but a little disheartening if it takes you 10 minutes to cross the STARTING line!

Skeleton Facts

*A baby's skeleton has over 300 bones; some fuse as they grow

*While the average adult has 206 bones, some people have an extra pair of ribs

*More than half the body's bones are in the hands and feet

*The femur is the longest, strongest bone

*Bone is five times stronger than a steel bar of the same weight

FYI

Kilocalorie
A measure of energy content frequently used in nutrition. The term Calorie is frequently used synonymously with kilocalorie although strictly speaking it should be capitalized. The prefix "kilo" means 1,000. Thus, one kilocalorie (abbreviated kC.) is the amount of heat required to increase the temperature of 1,000 g of water by 1 degree C. while a calorie (small c.) refers to heating 1 g of water by 1 degree C. The caloric content of foods and daily energy requirements are given in kilocalories. A small calorie is one-thousandth of a kilocalorie. However, the international standard for energy content is based on the Joule; 1 kilocalorie equals 4.18 kilojoules.

Thank you.

(Encyclopedia of Nutrition and Good Health by Robert Ronzio)

FYI

Hair: hair shaft (hair that has projected from the scalp or skin, or HAIR) differ in size, shape, and color. In the eyebrows, they are short and stiff, but on the scalp they are longer and more flexible. Oval-shaped hair shafts produce wavy hair. Flat or ribbonlike hair shafts produce kinky or curly hair. Perfectly round hair shafts produce straight hair. (p. 101 Body by Design: From the Digestive Systeem to the Skeleton)

Poop: No digestion takes place in the large intestine, only the reabsorption or recovery of water. As more and more water is removed from that material, it become compacted into soft masses (we hope) called poop! Poop is compsed of water, cellulose and other indigestible material, and dead and living bacteria. (This is the best part)The remnants of worn red blood cells give poop it's brown color...huh.
(p. 44 Body by Design: From the Digestive System to the Skeleton)

FYI

Muscle Facts:

Smallest muscle in the body-
Stapedius: the muscle that activates the stirrup, the small bone that sends vibrations from the eardrum to the inner ear. It measures just .05 inch in length.

Largest muscle in the body-
Latissimus dorsi: the large, flat muscle pair that covers the middle and lower back--and looks like wierd bat wings on body builders

Longest muscle in the body-
Sartorius: the straplike muscle that runs diagonally from the waist down across the front of the thigh to the knee.

Strongest muscle in the body-
Gluteus maximus: the muscle pair of the hip that form most of the flesh of the buttocks.

Fastest-reacting muscle in the body-
Orbicularis oculi: the muscle that encircles the eye and closes the eyelid. It contracts in less than .01 seconds.

Number of muscles used to smile-
Seventeen

Number of muscles used to frown-
Forty-three