What I want to talk about this week is nutrition and maybe shake things up a bit. As you may or may not know, I have been trying to eat High Fat, Moderate Protein, Low Carb diet over the last year. Obviously there is a lot of controversy, however from all the books, I have read, there is a growing amount of evidence that this may be the healthiest way to eat. Books by Gary Taubes = "Good Calories/Bad Calories" and "Why we get Fat and What to do about it" plus Dr Phinney's book about "High Performance on a Low Carb Diet", as well as Nina Tishcoft's book about the "Big Fat Surprise" are starting to come into the main stream.
Sugar is bad for you. They have proven that sugar causes an insulin response and inflammation in the body and insulin stores carbohydrates as fat. No matter how much you exercise, some people do not lose weight because exercise only makes you hungry and you eat more carbs to try and satisfy that hunger. Eating LOW FAT, HIGH CARB is not satisfying because your body can not store carbs. You have a limited supply of energy in your body supplied by carbs which is glycogen in your muscles. A total of about 2500 calories is all your body can store of carbohydrates. Once you eat more than that - the insulin actually stores the carbs as fat in your body
A lot of people go for a run / race = 5K, 10K and even a half marathon distance and they think they need to eat before they go and also eat when they are finished, because they have earned it and or they need to replace what they have used up. People eat way more than they burn, hence they exercise and gain weight!!!! Plus eating a high carb diet does not bring your body to satisfaction. People get up in the morning and have a large glass of Orange Juice (for example) which is really a "sugar bomb" - insulin levels go through the roof and that sugar (yes even the sugar in fruit) is stored as fat.
Eating a higher fat content meal is satisfying and you will feel full and not want to eat again in an hour. Instead of cereal (sugar) and toast (sugar) in the morning, bacon and eggs is a much better option. No insulin response with the eggs and you will be satisfied. Learning to use your fat as fuel will allow you to run longer without hitting the wall.
Let me quote a couple of sources here for reference:
This is a paragraph from MacMillan Running - Greg McMillan, a world class running coach:
"Athletes who can burn more fat at race pace and thus spare limited muscle glycogen stores all the while maintaining their blood glucose level run well. I was on a panel at a Generation UCAN event and the other panelists (including Meb) said the same thing. Manipulating carbohydrate intake across the training (i.e., including some carb-free runs) to help boost fat burning and glycogen sparing is key. Then, on race day, these adaptations plus maintaining steady blood sugar are the way to have great power across the race, especially over the last 10K. You can learn more about carb-free long runs here."
Dr Phil Maffetone also promotes this approach:
Hope you will have a good week - enjoy
Be consistent and smart. Do not over train and think about your reason to do every run!
Dick for FoF