ASK FLASH: Questions regarding nutrition, diets, supplements and more…
Posted March 31st, 2007 at 1:41 PM by Joshua Flash Gordon
Section: Nutrition, Healthy Eating, Supplements, Columns, Ask Flash
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The most frequent topic that I get asked about is nutrition. We are all in search of ‘the perfect food‘ or ‘the ideal diet’ to complement our training.
Furthermore, many runners, and athletes in general, are looking for the ‘quick fix’ or supplements that will lead to certain improvement. It is a topic worthy of considerable discussion, but also one that can be difficult to fully grasp and/or resolve.
However, there a few fundamental concepts (that many of us are already familiar with) that everyone should keep in mind:
1) To lose weight, eat less calories than you take in (factoring in calories burned to simply sustain or bodies’ normal functions). To gain weight, eat more than you burn. Simple in theory. Difficult in practice. Who wants to spend their day counting calories?
2) There is no perfect food. Get that out of your head. There are foods that are better or worse for you but I encourage you to look at your diet with a more holistic approach. Think balance and moderation.
3) Supplements are generally not a great replacement for a balanced diet (although they can be excellent compliments). Many of these will impact your wallet but not your running performance. When uncertain, I suggest erring on the side of omission. Do no harm to your body.
With these foundational points in mind, let’s get to today’s questions. Please keep in mind that nutrition is a hotly debated topic and cannot be fully explained briefly. I suspect that this will be the start of a conversation rather than a final word on any of these issues.
Q. I am high school runner and I passed out during a workout. My parents were totally dogging on me about my diet lately. I have been eating well. I’ve had: Eggs, toast, bananas, meat,salad, pasta - I really don’t see the problem. Is there any way that can you provide me a list of a good and bad [foods] for runners?
~Dogged in Detroit
A. First of all, passing out during a workout is not to be taken lightly. Familydoctor.org talks about fainting when it results from a drop in blood pressure or blood sugar. In your case, keep in mind that diet may only be part of the story. PLEASE, see your doctor about this. There is nothing about the types of foods that you are eating that jumps out at me as troublesome, but a thorough conversation with your doctor and/or a nutritionist is probably in order.
As far as a good versus bad diet. A detailed listing of foods is not a productive answer. In general, I view a good diet as following closely to the food pyramid. Not necessarily a trendy answer, I know. A bad diet, in my mind, is one full of saturated fat and simple sugars (think sodas, candy, etc.) that have empty calories without much nutritional value. Look toward a variety of foods and go whole grain when possible. Carbohydrates, lean protein, and good fats are all an important part of a good diet. Efforts to excessively cut one of these contents from your diet will likely lead to further complication and problems in the future.
Q. What do you think about supplements and using them to build endurance? I generally get up at 5:00, so to fit everything in I needed help to boost my energy and strength level and I also needed help to prevent muscle tightness.
I take the following supplements on the days I workout: Glutamine (15 Grams a day), High5 Protein Complex (90 Grams of Protein), Super Sports Formula (in a powder) that is specific to increase Energy, Strength, and Recovery. It’s really helped increase my energy.
So, are you for supplements or against them? I know a women’s body is way different then a man’s in taking supplements. I’m looking to stay very lean where most men want that ripped look.
~ Booster from Worcester, MA
A. I’m with you on the lean vs. ripped debate. Muscle should be functional and productive - not just for taking up space in the mirror.
As for supplements, my view is that less is more. I think you have to be very cautious when it comes to supplements. Again, the best approach is a good, balanced diet with real food. The downside to a lot of supplements is they haven’t been tested by the FDA and their claims have not been confirmed by sufficient studies. They may have long-term health risks and burden your kidneys. At a minimum, many are just a waste of money. I would say that you should really research a specific supplement and speak with your doctor before using them on a regular basis.
With that said, I take a multi-vitamin, Glucosamine and Chondroitin (studies have shown benefits for joint health and I have a torn patellae tendon that I maintain actively), echinacea (to keep my immune system happy), and acidofilus (to keep my digestive system happy). From my research, these are all safe, effective supplements for my specific needs and dietary deficiencies.
As for your personal laboratory that you described, it sounds expensive to me. The protein supplement may be helpful, but it seems like you may be consuming it in excess. How about a nice balanced breakfast and a good night’s sleep? Maybe I’m just old school…
Q. Was wondering what you would consider for a meal plan while training. Do you run on an empty stomach? What types of meals to you eat pre and post workouts? My diet seems way out of whack! Any help would be greatly appreciated.
~Running on Empty in Alabama
A. I don’t think there is any perfect meal or overall diet. Achieve balance, my friend.
As for needing a quick fix before a workout to boost energy, but that won’t upset your stomach, I like to eat a Balance Bar shortly before a run and a glass of Gatorade right after. It is important to have some sugars right after your training runs and work outs to replace glycogen stores (which will enhance your recovery). Other pre-run suggestions include: peanut butter on half a bagel, Bear Naked Granola, dried fruit (without sulphur dioxide) and raw almonds, etc. You should experiment and see what works for you.
You may also want to read:
- To eat or not to eat? Ten foods runners should know about
- Crunch Time: Optimum nutrition for runners
- Carbo-Loading 101
A few of my research sources and for more information: [My Pyramid], [Nutriton.gov], [TheFinalSprint.com - Nutrition]
Gotta Go …
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Joshua ‘Flash’ Gordon is a runner who is never shy to give his opinion. Flash has been running competitively since 1989 and can be found training hard on the roads and trails of Boston. Flash continues to compete in distances from 5k to the Marathon as part of the Boston Athletic Association (BAA).
Sometimes Flash runs fast. Sometimes Flash runs slow. But neither rain nor snow nor heat nor gloom of night can keep Flash from the swift completion of his training regimen.
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***Note: We encourage EVERYONE to see a doctor before altering their diet, taking a supplement and/or performing athletic, fitness or other strenuous physical activity. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, instruction, opinion or advice contained in the content. Please also see our complete disclaimer.***
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The Final Sprint
This is the most incredible site ever, i have been looking for all kinds of advice but did not found it at all.
August 26th, 2007 at 7:21 am