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Lead Stories: Wednesday, November 19, 2008

Crunch Time: Optimum nutrition for runners

Posted January 25th, 2007 at 8:00 AM by Christopher Jack

Section: Running & Training, Nutrition, Healthy Eating, Race Prep & Recov

carbs.jpgFind yourself dragging through those morning runs? Your 10k pace not where you want it? Sprinting toward the porta potties on race day? There could be an easy fix and it all starts with your diet.

Every runner’s training regimen, regardless of experience level, should have a focus on proper nutritional maintenance. When and what you eat can significantly affect your workout and performance will suffer without the proper balance of nutrients.

A common mistake made by runners, especially those early morning warriors, is running before fueling up. Without the proper nutrients in your system, your body will suffer from lowered glycogen and blood-glucose levels; depriving the body of essential energy and sustenance.
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Do muscles recover faster in the AM or PM?

Posted December 1st, 2006 at 1:00 PM by Jeanie Rebb

Section: Health & Fitness, Injury & Rehab

running_sunset1.jpgA study from France shows that it takes longer to recover from hard exercise in the evening than in the morning (International Journal of Sports Medicine, Volume 27, 2006). Cyclists performed ten six-second bouts of all out effort, with 30-second rest periods while the researchers measured peak power output, total mechanical work, peak pedaling rate, and peak efficient torque. The same group of cyclists performed these workouts in the morning on one day, and in the evening on another day. They found that the short-term recovery patterns were slower in the evening than in the morning.

While the researchers offered no explanation; decreased muscle performance late in the day may have a lot to do with brain function. Each muscle is made up of millions of individual muscle fibers. Each muscle fiber is instructed to contract by a single nerve fiber that receives messages from the brain. Your brain is far more alert after sleeping and napping than after being active for many hours. Read the rest of this entry »


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