Pre = Post Race Nutrition

Pre-workout meal ideas (30-60 minutes before): Have .25 grams to .5 grams of carbs per pound of body weight. 130 lb athlete: 30-60g carbs 180 lb athlete: 50-90g carbs 1/2-1 cup oatmeal, or 1-1 1/2 cup oatmeal & 1 banana, or 1/2-1 bagel w/1 Tbsp peanut butter, or Bagel w/1 Tbsp peanut butter & 1 Tbsp jelly/jam, or 1 cup yogurt w/1/2-1 cup cold cereal Yogurt smoothie: 1 cup yogurt + 1 banana + 1 cup OJ or 1 cup frozen/fresh berries +20 oz of fluid +20 oz of fluid During workout: Aim for 30-60 grams carbohydrates, 7.5-15g protein and 20-32 oz fluid per hour. Because each athlete will have a different absorption rate and tolerance for fueling during exercise, this is a broad range of recommended intake. What may cause stomach distress in one person may be just fine for another, so experiment with different products in order to customize what works best for you. 130 lb athlete x 3 hours Goal: 135 grams carbs, 30 grams protein & 60 oz fluid* 180 lb athlete Goal: 180 grams carbs, 45 grams protein & 92 oz fluid* 1 bar 24-50g carbs, 10-18g protein 2 bars 48-100g carbs, 20-36g protein 60 oz sports drink, or 92 oz sports drink, or 40 oz sport drink and 20 oz water 60 oz sports drink and 32 oz water *Some athletes tolerate more, some less Post-workout meal ideas (Consume within 15 minutes of workout): Have .75 grams of carbohydrates per pound of body weight and .25 grams of protein per pound of body weight. 130 lb athlete Goal: 70-90g carbs, 25-30g protein & 30-40 oz fluid 180 lb athlete Goal: 115-125g carbs, 35-45g protein & 30-40 oz fluid 1 1/2 cups of chicken noodle/rice soup 2 cups chicken noodle/rice soup Smoothie: Yogurt or dessert tofu, banana, fruit fresh or frozen, 12-16 oz Smoothie: Yogurt or dessert tofu, banana, fruit fresh or frozen, 16-20 oz Sport recovery drink Sport recovery drink

Happy Running

Practicing your ABCs is not glamorous and there is no catchy song to help you along the way, but these exercises are the building blocks of running. Complete three sets of ABCs for about 30 metres as part of every warm-up to become a more efficient runner!

Online appointment scheduler

Online appointment scheduler

USAIN BOLT WITHDRAWS FROM ADIDAS GRAND PRIX

USAIN BOLT WITHDRAWS FROM ADIDAS GRAND PRIX


Bolt’s management team cites recent injury


NEW YORK (May 31, 2010) — Double Olympic and World champion Usain Bolt has withdrawn from the adidas Grand Prix due to injury, organizers announced Monday.

Organizers were notified on Monday afternoon by Bolt’s management team that Bolt is suffering from an inflammation of his tendon. He provided the following statement:

“I developed a stiffness in my Achilles tendon last week and sought medical attention. After careful consultation with Dr. Hans Müller-Wohlfahrt at his clinic in Munich, I have been advised to take a 2-3 week break as a precautionary measure to avoid risking further damage. Regrettably I will have to miss the IAAF Diamond League meeting in New York on Saturday, June 12. I am well aware of the disappointment for the fans in New York and around the world, but I hope to return to New York as soon as possible.”

The sixth edition of the adidas Grand Prix on Saturday, June 12, will still be the deepest in history as 26 Olympic and World champions and five IAAF Diamond League ambassadors have been announced for the meet. The event, held at Icahn Stadium on Randall’s Island, will be the fifth stop on the inaugural 14-meet, international Diamond League circuit.

“I know I echo the wishes of all New York area track fans when I say that we wish Usain a speedy recovery and look forward to welcoming him back next year,” meet director Mark Wetmore said. “The new Diamond League format has helped us put together world-class fields in all of the disciplines, so track and field fans will still experience the best the sport has ever seen in New York City.”



Read more: RunnerSpace.com | News | Usain Bolt withdrawals from Adidas Grand Prix/NYC Diamond League Meet http://www.runnerspace.com/news.php?do=view&news_id=11036#ixzz0poDqFTTw

Running is for all levels!

Running is only for the very fit? Hardly! For decades, scientists have been gathering research that proves running does more good than harm. It doesn't damage knees and actually increases your chances of staying active as you get older. It's also effective for weight loss, strong bones, and mental sharpness — at any age!

It's also effective for weight loss, strong bones, and mental sharpness--at any age! In fact, a new study shows it provides an extra 70% reduction in risk of stroke and diabetes--on top of the improvement you'd get from walking for exercise. And women like Pam Brantley tell us running was the breakthrough that finally busted their weight loss
plateaus. Try our easy plan to safely get you up to speed and running 3 miles straight at any fitness level.



Here's How!



YOU NEED running shoes. Other types aren't designed to handle the increased impact.



YOU'LL DO running workouts, alternated with walking and cross-training to work different muscles, condition your body for higher impact, and prevent injury.



Run 3x/WEEK

Run the given distance (see chart on next page), taking walking breaks as needed. If you can run only 15 to 30 seconds at a time to start, that's okay. Stop before you're out of breath, walk until you've recovered, and then return to running. Gradually you'll be able to go longer, until, after 6 weeks, you can cover a full 3 miles without walking. (You don't have to be able to run the entire distance to progress each week.)


Cross-train 1x/WEEK

Incorporating different types of workouts helps beat boredom and prevents injury by exercising different muscles. Try swimming to beat the heat and tone your upper body, yoga to stretch and relax your muscles, or cycling to give your legs a break from impact.



Walk 1x/WEEK

This is your easy exercise day, designed to get your blood flowing and loosen up your muscles. Walk at a pace that allows you to chat with a friend.

Try Proleva for improved Antioxidants and Increase Energy

Mysterious fruits reverse aging, improve health
(ARA) - Do you remember the last time you saw an old friend and were amazed to see how fast they have aged? The reason might be in their diet.

It is well known that consumption of fruits and vegetables high in antioxidants lowers your risk of disease and increases health, but can antioxidants slow the rate at which you appear to age? Some people think so and they are betting their company's future on it.

"Antioxidants slow the rate at which cells divide," says Ron Slavick, nutrition expert and director of Allmera Nutraceuticals. "The faster your cells divide due to diet, stress or pollution, the faster you will age."

This is why Slavick has kept his team focused on a product called Proleva. Proleva is a capsule formulated by a team of scientists in Seattle, Wash., that you take once a day to give your body the extra antioxidants you need to restore your health, vitality and youthful appearance.

A single dose of Proleva contains the antioxidants found in 8 of the most powerful superfruits; antioxidants that have been shown to increase eye sight, improve your immune system, support your cardiovascular health, boost short-term memory, increase brain function and return the youthful glow to your skin and hair.

After 2 to 3 months, many Proleva customers report more energy, healthier-looking skin, deeper sleep, less sick time and better short-term memory. The reason is believed to be that their body is finally getting the antioxidants they need to balance the effects of poor diet, stress and pollution.

Dr. Laurence Meyerson, a professor at New York University School of Medicine, agrees. "It is likely that the components of Proleva's unique formulation may very well produce additive or even synergistic biological effects in the body," Meyerson says.

It is well known that people don't consume enough antioxidants. In fact a 2005 behavioral risk factor assessment shows that on average more than 75 percent of Americans receive less than their recommended antioxidants intake each day. This dietary shortcoming is a major contributor to poor health, lack of energy, weakened brain function and accelerated aging.

Wellness consultant Sonja Hawley agrees. "If you want to feel healthy and look younger, you must start by healing your body from the inside," says Hawley. "I recommend Proleva to my clients because it gives them the nutrients they need to close the gap between what they eat and what they should be eating each day."

If you want to try this amazing product for yourself you can order a 10-day trial of Proleva online by visiting www.TryProleva.com. The company has advised that these samples won't last long so order yours today; it only takes about 1 to 2 minutes to submit your address and billing information.

Lactic Acid Buildup: Muscle tightness

Lactic acid is indeed due, in part, to constant muscle contraction. Lactic acid is created when the muscle burns sugars (in whatever form) without the presence of oxygen, a process called anearobic metabolism. This occurs about 20 minutes into a workout, when the oxygen in the muscles is burned up in aerobic metabolism. It is normal (in fact, it is what allows us to do something strenuous for more than 20 minutes), and important as this is the stage where fat gets burned more effeciently.

So you have a lot of lactic acid building up. Normally it gets squeezed out by normal muscle movement and lymphatic fluid, into the lymphatic ducts, where it is processed and eliminated from the body. What stops this is muscular tension. It causes the muscle to tighten and bunch up, and constricts the flow of the lymphatic fluid. Since this canot help wash out the lactic acid, it sits there, causing that familiar burning sensation.

We work out in an anaerobic manner. That means, without oxygen (or very little oxygen.) It therefore follows that, because we take in very little oxygen whilst working out, our carbon dioxide levels build and build, until we are quickly overwhelmed – and one such side effect of a lack of oxygen in the muscles is lactic acid.

It’s commonly thought that our muscles fail because of lactic acid, which is untrue. In fact, the lactic acid acts as a kind of anaesthetic which prolongs our efforts somewhat.

While you may feel the burn of lactic acid during training, you’ll notice it quickly subsides and you feel good. But, you’ll also likely notice that within the next few days you could be left with a very severe pain – sometimes incredibly painful – which can make your muscles feel stiff and feel like they have cramp.

You can minimize lactic acid build up by doing some stretching between sets and after your workout, and doing several warm down sets of extremely light weight – which helps to get the blood flowing in and out of the muscle again, getting rid of the lactic acid deposits. Also important is keeping hydrated before, during, and after training.

Whilst training until the burn of lactic acid is sometimes part and parcel of weight lifting, the pain afterwards can be avoided to a great extent simply by following a few pointers.

Massage your muscles between sets. Once you’ve put the weights down after feeling the burn, you should shake and rigorously rub and squeeze your muscles to help ease the pain.

Stretch between sets. Muscles have a tendency to feel cramped up and stiff following the burn, and one way to prevent this painful state is to stretch your muscles out in between sets. A stretched muscle is one which isn’t occluding blood and lactic acid, allowing for a much better release.

Warm down. After lifting, try lifting some more much lighter weights for more reps. Not until you fail or burn again, but just enough to keep the blood going, and help your body to remove some lactic acid before it has chance to cause you more pain days later.

Drink plenty of water. Water is essential in helping to replenish lost hydration, and you’ll need to be plenty hydrated to allow your body to break up and remove lactic acid.