Archives for posts with tag: carbs

I’m kind of hoping this [post] is just like friendships I have with my high school girl friends… we pick up just where we left off despite the distance and in this case the time that has past. So it’s been little while… enough time that there is now three of us, which has absorbed time like never before.

Fast forward to April 2016, the Happy Runner is carb loading again! This time [finally] for the London Marathon. The 6th and final World Major Marathon.

Amongst the white bread, fruit juice and Powerade the nerves were obvious. Well to be honest they were my nerves. I’ve said it before and I’ll say it again… support crew is a tough job, sometimes I think I’d rather be the one running!

As usual I had nothing to worry about… so very proud.

Another Marathon and this time another team member to help cheer on the Happy Runner.

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Thank you London…

  • 10 years of training
  • 4 countries
  • 6 marathons
  • New York, Berlin, Boston, Chicago, Tokyo, London
  • 253.2km
  • Way too many grams of carbs to count
  • 6 World Major Marathon medals
  • 1 awesome support crew!
  • 1 six Star WMM medal
  • 1 of the first 10 Australians to ever complete all 6 World Major Marathons

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www.lovethycarbs.com

It’s the first of June and Im not sure I’m ready to say the ‘W’ word yet. But it does feel like it’s creeping in, well to me anyway, and I know most people think my thermostat is faulty.
Anyway yesterday was the first rainy run I’ve done in a while. I don’t mind running in the rain but I must admit it’s easier if it starts raining while you’re already out rather than starting in the wet. While it’s not always fun feeling like you’ve jumped in the pool fully clothed before heading out for a soggy 10km here are a few things I do to make running in the rain a little more comfortable.

A light weight waterproof jacket is key. I use a Nike jacket that is just so light you don’t even know you have it on. It’s great cause if the weather clears up during the middle of your run you can either take it off and tie it around your waist as it’s so light or even roll it up and hold it one hand. Otherwise leaving it on is fine too as it’s so light and breathable that it doesn’t make you too hot.

www.lovethycarbs.com

Less is more. Opt for a quick-dry pair of shorts or even an old pair of compression tights if you’re not open to bearing your legs. The less heavy material the better as it only holds the water, making it heavy and can make you cold if you’re out on a long run.

Two pairs of runners are better than one. This is the only time I can convince the ‘Happy Runner’ that I need more shoes! There’s not much you can do about wet runners when training in the rain, but having a second pair means you’re less likely to miss scheduled sessions due to wet shoes. The best way to dry wet shoes is to loosen the laces, remove the inner soles and leave them outside to dry in fresh air. Don’t sit them in direct sunshine or put them next to the heater, this can damage the rubber or leather in the shoes. Sometimes you might also want to rinse them in cold water to remove any dirt or mud before you set them out to dry.

www.lovethycarbs.com

Spare your hair. If I don’t tie my hair back properly when it’s wet by the time I’ve finished my run it is a mattered ball of knots resembling an old birds nest. A basic ponytail doesn’t cut it either. I find braiding my hair is best and stops it from knotting up. Even a normal platt doesn’t work. I also use a head band, I have a couple I bought form Lorna Jane that can be tightened or expanded. A hat can also help and it stops the rain hitting your face in heavier down pours.

Avoid blisters. Wet shoes and socks can mean you’re more prone to blisters. Try a little Vaseline or Body Glide on heals and between toes to help prevent blisters in the wet. This also helps prevent chafing if you use it on other areas like bra straps or underarms etc.

To be honest it’s all about being prepared and having the right gear when it comes to training through the wet and cold months. And don’t forget your post run brekkie or meal. After a rainy run I always want something that helps me recover but is also warm and comforting. Yesterday we stopped by a local cafe to get warm and refuel. I opted for the vanilla bean and apple porridge with milk. Carbs and protein… just what I needed.

www.lovethycarbs.com

When I’m at home I go for a quick bowl of porridge topped with nuts, fruit or brown sugar (what ever I have on hand really) and a hot chocolate. Here’s my quick porridge, also great for cold mornings before work if you’re short on time. It’s also a great base that you can experiment with and add your favourite toppings.

www.lovethycarbs.com

Ingredients (makes one serve):

  • 1/2 cup quick oats or whole oats
  • 3/4 -1 cup skim milk
  • Plus toppings of your choice, today I had brown sugar and chopped almonds

Method:

  • Put oats and half the milk in a microwave proof bowl and stir
  • Heat in microwave for 1 minute
  • Stir and add the rest of the milk
  • Heat in microwave again for another 30-60 secs
  • You can also use water to make the porridge but I like mine nice and creamy so I use milk and it adds protein. Add more or less milk depending on the consistency you like the best.

Nutritional Profile (one serve):

  • Energy – 1030kJ (247 cal)
  • Protein – 12.2g
  • Total Fat – 4.3g
  • Sat Fat – 0.9g
  • Carbs – 37.0g
  • Sugar – 9.4g
  • Fibre – 4.6g
  • Sodium – 93mg

www.lovethycarbs.com www.lovethycarbs.com www.lovethycarbs.com

It’s true… I think the common dietary staple that’s a prominent member of a major food group in Australia should be suing for defamation of character.

www.lovethycarbs.comPasta’s had a hard time of it over the past decade or so. Mr Atkins (rest his soul) has a lot to answer for. While there was a short reprieve there for a few years when fat was seen as the ultimate dietary enemy, and to be avoided at all costs, pasta made a resurgence back to dinner tables everywhere (well that could be a little exaggeration).

Sadly it’s back in the dog house and being shoved to the back of the pantry behind the quinoa, amaranth and other supergrains.
And if it hasn’t enough problems of its own, pasta is also the poster child of high carb foods (which are blamed for making us fat!) and heaven forbid it passes your lips after 3pm.

www.lovethycarbs.comSo I think it’s time to uncover the truth… here’s 5 reasons to reunite with a little fettuccine, fusilli or tagliatelle.

  1. Pasta like other high carb foods don’t make us fat. An imbalance of energy-in with energy-out is what makes us stack on the kilos. And remember carbs provide the same amount of energy per gram as protein.
  2. Pasta is low GI, and low GI foods help you feel fuller for longer
  3. A half a cup serve of cooked wholegrain pasta provides around 395 kJ (or less than 100 cal) which is about the same as 1/2 a cup of cooked quinoa.
  4. Choosing a high fibre or whole grain pasta can help boost the fibre in your diet, especially kids diets
  5. Regular pasta is made using durum wheat which is a type of wheat higher in protein (this one’s just a fun fact to impress your friends!)

….and you can buy a 500g bag of pasta for less than a dollar, endurance athletes would be lost without it and it helps prop up you B vitamin intake.

Here’s a pasta dish that often appears in our weekly dinner rotation.

Enjoy, B xx

www.lovethycarbs.comZUCCHINI & PESTO PASTA

Ingredients:

  • 200g of spaghetti (I used Vetta Pasta’s Low GI, High Fibre spaghetti)
  • 2 large zucchini, thinly sliced longways (I used a V-Slicer)
  • 1 punnet of cherry tomatoes, halved
  • 1/2 cup of pitted olives, sliced
  • 2 cloves of garlic, crushed
  • 1 small jar of pesto (or you could make your own)

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  1. Cook spaghetti
  2. Stir-fry tomatoes, olives and garlic for about 1-2 minutes
  3. Add zucchini to the tomato mixture and lightly toss through until the zucchini becomes soft
  4. Add the cooked spaghetti and pesto to the tomato and zucchini mixture and stir through
  5. Serve on its own or with cooked and sliced chicken breast strips

www.lovethycarbs.comNutritional Profile (per serve): serves 4

  • Energy – 1430kJ / 340cal
  • Protein – 10.5g
  • Total Fat – 14.1g
  • Sat Fat – 2.1g
  • Carbs – 39.5g
  • Sugars – 4.8g
  • Fibre – 4.6g
  • Sodium – 770mg

www.lovethycarbs.comwww.lovethycarbs.com www.lovethycarbs.com

www.lovethycarbs.com

Are you nutrition ready?

I think I could count on one hand the number of night time runs I’ve completed! I’m definitely an early bird when it comes to training which also means I’ve mastered my morning pre-training snack. However with the Nike She Runs 10km on tonight I’ll need to put a little more thought into it.

Seeing as the run starts at 6pm I’m planning on a pretty balanced lunch around 12 to 1pm and then a high carb pre-race snack about 3:30-4pm. It’s about ensuring you’ve topped up fuel stores and at the same time given your system enough time to have emptied the stomach.

Here’s a check list to help plan your pre-race snack…

It should:
– be high in carbs
– be low in fat and fibre
– be a snack that you know doesn’t upset the stomach
– include fluids
– and be enjoyable

High carb snack ideas:
– crumpets and honey
– banana and yoghurt
– toast and juice
– a bowl of cereal and milk
– pikelets and fruit
– english muffin and a sports drink

Remember your pre-race snack or meal should be something that’s easily digested, that provides energy from carbs yet is light and doesn’t leave you feeling heavy and lethargic. If you find you’re a little nervous before a race, and therefore not sure you can stomach food, try a liquid snack such as a sports drink, juice or cordial, or a home made smoothie.

www.lovethycarbs.com

Try a high carb liquid snack if you can’t stomach food pre-race

And don’t forget hydrate, hydrate, hydrate!

While it’s probably going to be a cool night and you’re less likely to sweat as much as you would running in the heat you’ll still need to ensure that you start the race well hydrated to allow you to perform at your best. Even being just slightly dehydrated can effect your race.

And lastly after you cross the finish line aim to recover with water or a sports drink before heading for a more celebratory bevvy.

I’m excited about the run tonight, see you there!

www.lovethycarbs.com

My partners in crime at last years Nike She Runs #OUTFITrunners

 

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While maybe not everyones perfect start to a long weekend, we kicked ours off with an 18km run through the city. To be honest witnessing this city awaken as you run through the streets which are usually hustling and bustling puts that extra kick in your step, or stride I should say. This was a special morning in Sydney however, as the city prepared to honour those of the ANZAC. A brilliant morning to be out, despite the rain.

While getting the Ks in your legs is fairly key to running and training for a half or full marathon, the strategy isn’t complete without a nutrition plan, and that includes your post training meal. While protein and carbs are the focus I like to also think about quality and nutrient density. Here’s one of my favourite post run specialties.

Runners Recovery Brekkie (1 serve):

  • 1/3 cup raw oats (whole or quick oats, I like a mixture of both)
  • 1/2 cup skim milk
  • 1/2-1 cup natural low fat yoghurt (flavoured yoghurt is fine also, which ever you prefer)
  • 1 1/2 cups of chopped fruit (this time I chose pear, plum, banana and raspberries)
  • 15 almonds (raw or dry roasted)

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Nutritional Profile (per serve):

  • Energy – 1835kJ
  • Protein – 21.6g
  • Fat – 13.5g
  • Saturated Fat – 1.6g
  • Carbs – 52.3g
  • Sugars – 32.3
  • Fibre – 10.3g
  • Sodium – 173mg

www.lovethycarbs.com

www.lovethycarbs.com

www.lovethycarbs.com

To be honest I didn’t get the best sleep last night and it wasn’t because I was in a far away land (like Japan) or because my pillow had as much cushioning as the pile of magazines next to my bed resembling more a pancake than a pillow. Rather it was because my husband (aka the #HappyRunner) is running his fifth world major marathon today. I know… so inconsiderate! It’s not enough that he drags me around the world to the most amazing cities, as he follows his simple yet physically challenging passion for endurance running, he also disrupts my sleep thanks to the nerves and anxiety I carry in hope for his success.

Don’t get me wrong I’m not worried he won’t succeed, I know he’s put the work in and I know he has the mind to push through the 34km mark, where you’re so close yet still so very far. I know he has the VO2 Max to get to the the finish line before the time clock clicks past the three hour mark and I know he’s consumed the carbs needed for such physical exertion.

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34km Tokyo Marathon marker – Ginza

On a side note let me just say you’ve never seen anyone consume carbs the way he can during the 2-3 days before a marathon. Honestly it’s like he breathes them in. Fellow sports dietitians often tell me their clients struggle to eat enough… not this little black duck (as my mum would say), he has it down pat.

Despite all the reasons that my ‘pre-race’ nerves are a waste of time they’re inbuilt. The marathon can be a beast, you need to respect those 42.2km as once the starters gun has fired what lies between you and the finish line doesn’t always go to plan.

Good luck #HappyRunner.

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The Happy Runner – Tokyo Marathon

Update post Tokyo Marathon…

All the nerves, while I agree were seemingly useless, have subsided… the #happyrunner has clocked yet another sub three hour marathon. Couldn’t be prouder. That’s five of the six world majors down and one to go. Bring on London 2015.

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Seiko window display – Ginza, Tokyo

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