Dorfman

[Guest guest]

Can anyone ( - are you out there?) explain what the heck the physiology

is of " muscle heaviness " ?

Ready to Run, Hawaii? Registered Dietitian Offers Nutrition Advice for

Successful Marathon Training

8/21/2006 8:00:00 AM

------------------------------

To: State Desk

Contact: Starkey of the American Dietetic Association,

or

media@...<http://releases.usnewswire.com/redir.asp?ReleaseID=70990 & Link\

=mailto:mediaeatright (DOT) org>;

Web:

http://www.eatright.org<http://releases.usnewswire.com/redir.asp?ReleaseID=70990\

& Link=http://www.eatright.org>

CHICAGO, Aug. 21 /U.S. Newswire/ -- Any runner will tell you the key to

successfully completing a marathon is training - which involves more than

miles and muscles.

" Consuming enough fluids and carbohydrates is one aspect of training but

following other proper nutrition tips can be a key to marathon success, "

said registered dietitian and American Dietetic Association spokesperson

Dorfman.

Dorfman, who has competed for more than two decades in running and triathlon

events, will be one of the thousands of runners expected to participate in

the Maui Marathon on Sunday, September 17. She also will be one of nearly

10,000 registered dietitians and other nutrition professionals who are

attending the American Dietetic Association's 2006 Food & Nutrition

Conference & Expo, being held September 16-19 at the Hawaii Convention

Center in Honolulu.

" You wouldn't leave on a long car trip without filling up the tank in your

car, and you shouldn't run a marathon without properly fueling your body, "

Dorfman said. The following are Dorfman's top 10 nutrition tips for having a

successful marathon experience:

1. Eat for energy: Training for a marathon is hard work and your body needs

enough energy to keep going. This means that you will need to increase total

calories above and beyond normal to accommodate an increase in calorie

expenditure. Start with fats from nuts, avocados, fish and olive oil;

they'll give you energy and are good for your heart.

2. Be consistent: Occasional " cheating " on a diet can be perfectly healthy

for the average person, but a runner's body will not respond well. If you do

splurge on the weekends, do not exceed a 500-calorie difference and be sure

to add an additional hour of cardiovascular exercise to compensate.

3. Protein for power: *Protein is necessary for strength and endurance, but

too much may cause dehydration and muscle heaviness;* moderation is the key.

Consume no more than one gram of protein per pound of body weight.

4. Add color to your diet: Variety can easily provide essential vitamins and

minerals. Adding different colors and types of food to your diet daily

-vegetables, fruits and whole grains - will help your body get enough iron,

calcium, sodium and potassium.

5. Fill up on fluids: Staying properly hydrated during your training process

can keep you at your healthiest. Drink 16 to 20 ounces of water one to two

hours before long training runs; four to six ounces of fluid every 15

minutes of your run; and 16 ounces after your run for every pound you've

lost. Mixing sports drinks and water will prevent over hydration.

6. Make smart fiber choices: High-fiber cereals and grains, fruits and

vegetables are healthy choices most of the time, but should probably be

avoided before race day to avoid misery and cramps. Eat low-fiber, " white "

pasta, rice, potatoes and low- fiber cereal like corn flakes to maintain

adequate energy levels without gastric distress.

7. Breakfast really is the most important meal of the day. Your morning meal

can help kick your metabolism into the day ahead. Have a protein-enriched

fresh-fruit smoothie or an egg- white omelet with vegetables. If you're on

the run for work or errands, an energy bar can be a good selection.

8. Eat a light lunch: Skipping lunch can cause a midday energy drop. Balance

a mixture of carbohydrates, protein and fat. Try lean meat sandwiches or

wraps with light cheese and vegetables, or a grilled chicken salad with a

dinner roll.

9. Go lean, high-carb and low-fat at dinner: Have a plate of beans and rice,

pasta with meatballs, or a baked chicken breast with vegetables. Eat two to

three hours before bedtime to properly digest your food.

10. Snack smarter: During training, snacks can be just as important as

meals. The best time to eat a snack is two hours before a meal, 45 minutes

to one hour before a training session, and immediately following a run or

workout. Snacks should contain 100 to 300 calories, be low in fat, dairy and

fiber, and be a good source of carbohydrates. A handful of pretzels and

water, baked chips and a sports drink, or a frozen fruit pop and iced tea

are just a few good choices.

" While these tips are a great starting point for any marathoner, every

runner is unique. His or her specific nutritional needs depend on personal

factors such as age, gender and lifestyle, " Dorfman said. " That is why all

marathon runners should follow an 11th tip as well: Seek the advice of a

registered dietitian in developing a training regimen that is right for

you. "

With approximately 65,000 members, the American Dietetic Association is the

nation's largest organization of food and nutrition professionals. ADA

serves the public by promoting optimal nutrition, health and well-being. To

locate a registered dietitian in your area, visit the American Dietetic

Association at

http://www.eatright.org<http://releases.usnewswire.com/redir.asp?ReleaseID=70990\

& Link=http://www.eatright.org>

..

http://www.usnewswire.com/<http://releases.usnewswire.com/redir.asp?ReleaseID=70\

990 & Link=http://www.usnewswire.com/>

--

Sincerely,

Kalman PhD©, RD

" When choosing between two evils, I always like to choose the one I've never

tried before. " Mae West.