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Your Days are Numbered

May 22, 2009

That’s right the big day is almost here! So I want to give you some last minute tips for race day.

Saturday(2 days away) make sure you are drinking at least 1/2 ounce of water to 1 ounce, per pound of body weight throughout your day. Spread out your water consumption evenly and often so you aren’t pounding it late in your day, this prevents frequent trips at night to the bathroom, which interrupts sleep. We need a good nights sleep, try to get a solid 8. Combine your water intake with 3 main meals and three snacks. Your total for the day should be between 50-60% complex carbohydrates, making up the balance of calories with protein and fats equally. Snacks are just a serving of nuts(10 grams of fat) and a serving of fruit(20-25 grams of carbs). Keep your main meals balanced with 1/2 your plate is carbs with a 1/4 veggies and 1/4 protein. Don’t try to eat huge dinner meals loaded with carbs. This creates TO MUCH WASTE.

Sunday(last day) make sure you bump up your water to that 1 ounce per pound of water. Your muscle tissue is 70% water and your total body water volume is 75%. Just do it!!! Add two packs of electrolytes to your day to ensure your are ready for tomorrow. Today is where you get to eat 70% complex carbohydrates, spread out evenly, let’s not do the huge dinner of pasta this time the night before your marathon. It will just make you sluggish, tired and give you a horrible night sleep….. Wrong Answer.. We want to have roughly 3/4 of your plate, 3 main meals to be complex carbs and the remaining 1/4 is protein with some fat. Set out your clothes, shoes and head off to bed.

Race Day is here. Wake up and have a small snack if your are a super early riser. Otherwise lets remember what we said on Saturday morning, have between 1 cup to 1.5 cups to 2 cups of a cooked cereal(oatmeal, cream of rice, cream of wheat) depending on your size. Add in that 2 tablespoons of your favorite nut butter and some more water. Try to eat this between 1-1.5 hours pre-race. Bring an energy bar just in case you get hungry before the race time. You may only take a few bites but that’s OK, at least you have it.

Now you are ready to ROCK IT…….

Notes:
Fat = 9 calories per gram
Protein = 4 calories per gram
All carbohydrates = 4 calories per gram

Good luck to all my Marathoners,

Matt

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Fat is our Friend

May 18, 2009

The facts are so –  fat yields our bodies 13.5 times more energy(ATP) than carbohydrates. Then why are we all “carb loading” all the time? We even carb load while we aren’t training and get hooked on the taste of the high calorie energy and recovery drinks. As I have had the pleasure of speaking with many groups lately, I see a common thread with training and very little fat loss. How do we get the energy then?

We need to consume roughly 10 -15 grams of fat with each meal of the day. Our main meals we can include a higher fat content but I recommend we intake 10 – 15 grams two to three times a day with one piece of fruit as a snack. This keeps our bodies using and synthesizing our own body fat as fuel.What type of fat? Stay away from saturated fats even though we all need a small amount daily to remain healthy, we need Mono-Poly unsaturated, as well as, omega 3-6-9 oils(fish). These fats are best as they  help control blood sugar and insulin and give us energy. In fact intake of good dietary fat actually helps reduce cholesterol.

Wow eat fat, lower cholesterol and reduce body fat, all with great energy in your day. For more go to www.newpfc.com. Good luck come race day!!