SOUTH SIDE.
AT 13 MINUTES BEFORE 9:00
THIS MORNING WE KNOW A LOT OF
YOU ARE TRAINING FOR RIVER RUN,
PROBABLY GOT IN YOUR RUN EARLIER
THIS MORNING BEFORE YOU HEADED
OFF TO WORK.
SO IT IS NEXT SATURDAY.
WHETHER YOU'RE MAYBE A
NOVEMBERIS OR EXPERIENCED RUN
ERR IT IS IMPORTANT TO GIVE YOUR
BODY THE FUEL THAT IT NEEDS TO
CARRY YOU OVER THE GREEN MONSTER
WHICH IS WHAT THEY CALL THE HART
BRIDGE AND 15K, WHAT YOU SHOULD
BE EATING AND DRINKING NOW AND
DURING THE RACE IS ERIKA
GOLDSTEIN A REGISTERED DIETCIAN
FROM MAYO CLINIC.
WE HAVE SO MUCH TO TALK ABOUT
ALSO AND FOR THOSE WHO ARE MAYBE
NOT AID RUNNERS AND DECIDED THIS
IS GOING TO BE MY WAY TO GET
INTO SHAPE AND START RUNNING
THIS IS GOOD INFORMATION FOR
THEM IN PARTICULAR.
LET'S START WITH FOODS YOU
SHOULD BE EATING NOW WHILE
TRAINING.
SO REALLY THERE IS NO MORE
CARBO LOADING, SCIENCE DOESN'T
SUPPORT THAT ANYMORE.
YOU WANT TO BE EATING BASED ON
THE LEVEL OF TRAINING AND THE
INTENSITY OF TRAINING ON A DAILY
BASIS.
CAN 24 TO 48 HOURS PRIOR TO
LONG TRAINING RUNS ANYTHING OVER
AN HOUR UP TO TWO HOURS OR THE
BIG DAY WOULD BE CARBOHIGH
DEMONSTRATE RICH FOOD, I LIKE
THESE TYPES OF THINGS WHICH ARE
DATES, RAISINS BANANAS, THESE
ARE REALLY A GREAT SOURCE OF
CARBOHIGH DEMONSTRATES TWO OF
THESE GUYS ARE GOING TO BE 30
GRAMS OF CARBS AND HAVE QUITE A
BIT OF POTASSIUM YOU DON'T HAVE
TO EAT A LOT AND IT IS NOT HEAVY
ON YOUR STOMACH.
ARE YOU LOOKING FOR THAT
INGS BE, CARBS BUT THE
POTASSIUM?
THE POTASSIUM HELP, IT IS
IMPORTANT FOR MUSCLE CONTRACT
SHUN, AN ADDED BENEFIT TO
CARBOHIGH DEMONSTRATES.
Jennifer: MY HUSBAND WORKS
OUT QUITE A BITB AND GETS LEG
CRAMPS AND I TELL HIM DID YOU
HEAT OUR -- EAT YOUR BANANA
TODAY?
POTASSIUM AND SODIUM.
WHICH MEANS HE NEEDS TO BE
DRINKING MORE WATER.
NEEDS TO BE DRINKING MORE
SODIUM WITH HIS WATER.
THAT DOESN'T INCLUDE A DIET
COKE GO AHEAD AND 90 OUT.
THESE ARE GREAT ALSO I
REMEMBER MY MOM GIVING THEM TO
ME AS A CHILD.
THIS IS A GOOD THING, THERE
IS ALWAYS COMMERCIAL ENERGY PACK
AETS THIS IS A GEL THIS IS A
SHOE.
SOME PEOPLE MAY HAVE A PROBLEM
WITH THE CHEW, IT IS 22 GRAMS OF
CARBS, YOU CAN GET IT DOWN IN
TWO GULPS WHICH IS GOOD,
SOMETIMES IT CAN CAUSE STOMACH
UPSET.
I USUALLY WOULD TAKE THIS AT
THE BASE OF THE HART BRIDGE
BEFORE I WENT OVER IT IT WAS
FANTASTIC BECAUSE YOU COULDN'T
FEEL YOUR LEG, IF YOU DON'T
DRINK YOUR WATER YOU'RE GOING
TOKING HAVE AN UPSET BELLY.
SOMETIMES YOU CAN DO THESE
CHEWS AND SLOWER AND I DID TALK
TO THE DENTIST EARLIER AND HE
SAID IT IS OKAY.
SO WHAT ABOUT DRINKING.
WHAT I WANTED TO SAY WAS IF
YOU FIND THESE TYPE OF
PRODUCTS HUMAN RIGHT YOUR
STOMACH THAT IS IG-- HURT YOUR
STOMACH THAT IS WHERE NATURAL
FOODS.
IS IT WORTH TAKING SOMETHING
LIKE THAT WITH YOU WHILE ON THE
RUN IN PLACE OF LIKE A GEL.
WITH IF YOU FIND THAT A
STOMACH INTOLERRANCE TO THESE
THINGS THEN I WOULD SUGGEST YOU
PACK OTHER TYPES OF THINGS.
ARE ENERGY DRINKS A GOOD
IDEA?
NOT IN TERMS OF TRAINING.
THE BIGGEST THING I FIND IS
WHEN I'M WORKING ESPECIALLY WITH
RUNNERS, THEY SEEM TO ONLY DRINK
WATER AND WHAT PEOPLE DON'T
REALIZE IS YOU HAVE TO HAVE
SODIUM TO ADEQUATELY ABSORB
WATER AND HOLD ONTO IT.
JUST LIKE WE WANT TO EAT WELL
DURING TRAINING LEADING UP TO
THE RACE BECAUSE THE CARBOHIGH
DEMONSTRATES PROVIDE A --
CARBOHYDRATES WE WANT TO BE
ADEQUATELY HIGH DEMONSTRATED
INSTEAD OF WAKING UP THE MORNING
OF AND DRINKING A BUNCH OF
WATER.
YOU CAN USE THESE DROPS OR
THIS THING.
AND IT IS INTERESTING YOU SAID
HYDRATION AND I'M LOOKING AT
PISTACHIOS AND SWEET POTATOES
AND I'M LIKE HOW IS THAT WORK.
YOU'RE ADDING THE SALT.
REALLY THE DAY BEFORE IS
WHEN YOU WANT TO MONT OR THE
COLOR OF YOUR -- MONITOR YOUR
YOU'REIN, THE DARKER THE MORE
DEHYDRATED YOU ARE.
THAT AND ALSO YOU CAN DO A BAKE
POTATO, SWEET POTATO BECAUSE THE
STARCH WILL HELP YOU.
BUT ALSO YOU CAN ADD TABLE SALT
TO IT AND THAT WILL THIRSTY.
FORCE YOU TO DRINK.
AND YOU MENTIONED A NEED FOR
PROTEIN AFTER THE RACE.
EXACTLY SO IF YOU'RE RUNNING
FOR MULTIPLE HOURS AT A TIME
YOU'RE GOING TO START TO USE
PROTEIN AS A FUEL SOURCE AND
YOU'RE GOING TO NEED TO REPAIR
AND BUILD NEW PROTEIN WHAT IS
IMPORTANT IS THE AMOUNT.
YOU NEED 20 TO 25 GRAMS OF
PROTEIN AT ONE TIME.
THAT WILL GIVE YOU TALL BUILDING
BLOCKS YOU NEED.
-- ALL THE BUILDING BLOCKS YOU
NEED.
THESE CHOCOLATE MILK ARE EASY TO
TAKE WITH YOU TO PACK IN THE CAR
FOR WHEN YOUR YOU'VE DONE A RUN.
USE A COMMERCIALIZED PROTEIN
POWDER OR DRINK AND LOOK ON THE
LABEL AND MAKE SURE YOU'RE GET
20 TO 25 GRAMS.
ONE COULD ARGUABLY SAY FOR
RICHARD'S BENEFIT, BEER IS NOT A
BAD ALTERNATIVE EITHER.
NO COMMENT.
WE'RE GOING TO POST THE