The returning runner
Act 6 - Some basics on nutrition
Before diving in on nutrition, just a brief recap from last weekend’s World Championship 1500 meters. I made the Finals and sped up a bit from my semi-final qualifying time but, unfortunately, some of my competitors sped up more and I dropped from 9th (semis qualifying) to 11th. So sad… Ok, snap out of it! 9 months ago I was probably something like the top 2,000 in the World for my age group and now I’m “playing” in the top dozen. I’ve come a long way! In the linked picture from left to right: Dave Westenberg (6th), Daniel King (ginormous 1st place upset beating the World Record holder), and myself.
Nutrition basics for runners:
· You can’t be significantly overweight – otherwise wait to start running until you have dropped the poundage through swimming, biking, walking, elliptical…
· Get rid of the empty calories – sugar is the enemy! After a while, you will notice that things can taste pretty good without the excess sugar. Read the labels! They put sugar in everything these days (even ketchup, lasagna…)!
· Trend toward a plant-based diet. I’m not saying being a vegetarian is required, just reduce the meats.
· Avoid too much beef and processed meats. Chicken and fish are better choices.
· Emphasize fresh fruits and vegetables.
· I’m a huge advocate for collagen! 13 years ago I was having hip pain and the orthopedist said I needed a hip replacement immediately. I didn’t think it was that bad and just wasn’t ready for that. Glucosamine chondroitin helped some but switching to collagen has been a game changer! Hip pain completely gone! I make a smoothie every morning which includes a scoop of Vital Proteins Collagen (the one that Jennifer Aniston advertises – they aren’t paying me anything…):
o My morning smoothie:
- 1 very large banana
- 1 cup mixed organic berries
- 1 squirt flax seed oil (maybe a tablespoon or so)
- 1 rounded scoop of Vital Proteins collagen
- 1 rounded scoop of egg-white protein powder
- Oat milk (adjust milk and yogurt quantity to fit your desired consistency)
- Non-fat yogurt (adjust milk and yogurt quantity to fit your desired consistency)
- Optional ingredients: Whatever you feel like! Chia seeds, peanut butter, kale, cucumber are all things I’ve tried.
Next week a cool interview with awesome World Championships ½ Marathon competitor Tsedale Tomlinson and how she came back from a devasting car accident.