Rebecca thank you you have seen them all
over town people getting ready for the
gate River run maybe you are part of
that crowd it's right around the corner
on March the ninth thousands of runners
will take part in the challenge and
compete in that 15k this is a huge event
for Jacksonville runners come from
around the world to participate and for
most of us it is all about the training
because you can't just get out there and
do it without any preparation it is
important that you are eating the right
thing as well so joining us this morning
our friend Kerry Napoleon a registered
dietician with the First Coast YMCA
we've had you on for some various topics
Kerry you are back once you start with
those who are training a couple weeks
out what should you be eating because
you want to make sure that you are
setting yourself up for success correct
so anytime that you are training for a
run we do want to incorporate some
carbohydrates in because carbohydrates
are going to be that quick energy source
that's the fuel that's the fuel you got
it so when we talk about maybe what to
eat before the run breakfast ideally you
want something that has carbohydrates
but maybe also a little bit of protein
and fat but if you did that type of
breakfast you would want to be maybe two
hours before okay
gotta give it time to digest digestion
if you want something let's say right
before your run you want some quick
energy that's where your fruit is going
to come into play or maybe a granola bar
something that's very high carbohydrate
not a lot of fat or protein mm-hmm you
don't want that indigestion when you're
like that's five miles in right just for
energy we don't want we don't want
stomach cramps what about maybe if
you're an evening runner pasta does that
work for you I hear that a lot so we
always hear about pasta like you should
have a pasta meal the night before
and ideally pasta is great but you don't
have to stick with pasta you could do
something like tacos and tortilla chips
you could do a stir-fry with rice that
would be a great choice as well
something a little bit higher carb lean
protein not a lot of fat we don't want
to know a lot of fried food okay so stay
away from the grease
that's right stay away from the grease
all right switching gears now let's talk
about the morning of the gate river run
you are going to be you know probably
you got that adrenaline rush a lot of
people are going to be nervous some
people might want to skip me all right
that's bad news don't do that and I
always recommend that in your long
training run you try out some food
beforehand so that on race day you know
what your body needs you want to try out
a breakfast or a snack before before a
long run but do that in your training
don't do it the morning off so the
morning of you should know what you're
gonna be already mm-hmm
you got to have that game plan in place
that's right as we're looking at here
you know we have some things here that
some people would think is not
necessarily that good for you right
right so we often so like waffles or
bread kind of get a bad rap but like
what I have here is a power green waffle
so it's a little bit higher fiber higher
protein has multigrain in it this is
actually homemade bread so sourdough
okay yeah try it so it's a wheat drop
off the loaf anytime okay sure and then
this that's the power yep so it's got
the power drains yeah gives it more
protein protein and fiber and that's
something you would want to eat probably
two hours before a run you wouldn't want
to eat that right away just because it
does have a little bit more protein was
that rude of me just to grab it no go
for it yeah so there's no Forks anywhere
in the studios yeah want to talk about
these things yeah
on the go a lot of people don't
necessarily have the time to have a full
breakfast like this right right so
that's where a granola bar is great a
granola bar is gonna be something that
you can it's gonna be quick energy now
if you're looking for something that's
gonna keep you satisfied for a long time
granola bars probably not gonna do that
but if you want a granola bar or if you
need something right before an exercise
or a run granola bars gonna be perfect
but there's bad granola bars yeah so the
less ingredients the better you want to
watch the sugar content and ideally you
want a granola bar that has a little bit
of fiber it's usually and it have more
grains in it okay
thank you so much I appreciate it are
you competing this year I am training
but I actually have a tennis tournament
that weekend so I'm not gonna run I'm
not either I have a tennis tournament or
something some sort of excuse but for
those who are the gate River run
training is at the Winston Family YMCA
now through March the first Mondays at
5:30 p.m. Wednesdays at 6:30 a.m.
Saturdays at 9:00 a.m. each week good
luck out there we'll be right back
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