Better Eating Habits For The Long Run

I’ve run one marathon in my life. It was both grueling and exhilarating, and when I was done I thought, OK, that’s a true accomplishment I can check off my must-do-before-I-die list.

I have never run another marathon, nor do I plan to, but when the nice weather picks up, I can’t help but think about runners. I watch them and I’m glad they are doing something good for their health. However, I’m put in the precarious position of knowing the downside of exercise, so when I look at people who exercise hard, I start to think about not only the beneficial effects that exercise has on the body, but also the detrimental effects. I’m not talking about the common side effects of over training, like sore muscles and stiff joints, but rather what happens on the inside, at the cellular level. From the sidelines, I want to cheer on all the athletes. I also want to shout ‘‘Drink more water!” ‘‘Eat more strawberries!” ‘‘No bagels and pasta!”

That’s right, no bagels and pasta. While conventional wisdom may disagree, read on.

More complexcarbo-loading

True, an ample supply of carbohydrates are needed for an intense workout, but complex carbohydrates plus protein will sustain you much longer than a simple carbohydrate like pasta or fruit alone. Good examples are a cup of yogurt mixed with protein powder, a quality protein bar (avoid corn syrup and anything that sounds like that), a hardboiled egg or nuts plus berries. Even a whole grain bagel with a teaspoon of almond butter or peanut butter on top is a good option. Complex carbohydrates plus protein help to manage the rate at which sugar absorbs into your system, and allows a slow absorption of sugar into your tissues so you have more energy over a greater amount of time. This will improve your endurance more than using simple carbohydrates, which will give you a quicker ‘‘hit” of sugar and then a subsequent quick drop in sugar and hence, a decline in energy.

Protect againstfree radicals

Complex carbohydrates like berries not only carry the necessary glucose — or sugar — that athletes need to sustain them, but they also are chock full of beneficial antioxidants. And while we may not automatically associate antioxidants with a workout routine, they are critical to optimizing performance. Why? When we exercise hard, we breathe in 12- 20 times more oxygen. As a result, we generate more free radicals. Free radicals are natural byproducts of oxygen metabolism that contribute to the development of many chronic diseases such as cancer and heart disease. They form when the oxygen we breathe breaks off from its molecule structure and starts looking for another structure to attach itself to. Medical books call those oxygen atoms ‘‘scavengers,” and that’s exactly what they are: They scavenge our systems, picking off the atoms of other molecules in order to stabilize themselves. Superhero antioxidants come to the rescue, offering extra atoms to stabilize the unstable oxygen.

Exercising generates up to eight different free radicals, and, while your body will learn to adapt to some of the stress the more that you exercise (that’s the cardiovascular benefit), studies have shown a three-fold increase in muscle free radicals during intensive workouts. So it’s important to have a steady stream of antioxidants to quench them. And you will be guaranteed more protection if you choose high antioxidant foods. Best picks? Berries, an antioxidant supplement, and vitamin C, which actually helps to regenerate other antioxidants, like vitamin E.

Handle your hormones

Exercising before the day begins is an assurance that you won’t find excuses to skip the workout later on in the day. But physiologically, it also ‘‘turns on” growth hormone, also known as the ‘‘anti-aging hormone.” Growth hormone builds up and repairs tissues, breaks down triglycerides and keeps blood sugar at a normal range. The more growth hormone you produce as an adult, the leaner you become. Steer clear of high fat before you workout: it will block production. The best way to activate growth hormone is to lift weights, or do other types of resistance training.

If you skip the weights, however, and concentrate only on aerobic exercise, you run the risk of elevating a stress hormone called cortisol. Cortisol is a low grade, fight or flight hormone that is released in the body during the times of stress along with the hormones epinephrine and norepinephrine. When a person is subjected to chronic stress, cortisol will remain high, leading to a breakdown of muscle mass and release of extra sugar into the bloodstream. The end result is blood sugar fluctuations, increased appetite and increased fat mass vs. muscle mass. So the trick is to keep cortisol in control when you are doing an intensive workout. Not only is vitamin C a powerhouse antioxidant, but both animal and human studies have shown that even a small decrease in vitamin C will raise cortisol levels. Marathon runners should make sure that they are getting 1,000 – 1,500mg of vitamin C to manage their cortisol output. Another beneficial supplement for reducing stress hormone response is Carnitine, which has been found in studies to also increase runners’ performance and reduce exercise fatigue. Check in with a healthcare professional for how to best use this product.

Hydrate beforeyou hit the road

We’ve all heard how important it is to be well hydrated when exercising, but here are more reasons: when you burn fat, toxins are released from stored fat tissues. When the toxins are released the kidneys and liver have to work harder to rid the body of these toxins, which could be dangerous if they were allowed to circulate. Water is critically important in helping to flush through those toxins. It’s also important for managing stress hormones: even a 2 percent dehydration level can lead to an increase in cortisol. To determine if you are hydrated enough before exercising, simply check your urine color. If it’s dark, you need more water. If you’re well hydrated, urine should be clear and very diluted before you begin to workout.

A marathon? Maybe not. A better workout, or longer distance? Yes. And whether you choose weights or running shoes, you will workout better and recover better if you take a look at your current diet. Then make some changes that will truly benefit you in the long run.