Re-hydrating. It should be part of your recovery strategy

The past few weeks, I have been working with an athlete who hired me for Race Day Nutrition package.  This is a 4 session package to revise most aspects of preparing for your race or event from a nutrition standpoint.  We review your nutrition intake on a day-to-day basis to help balance blood sugar, and get you into fat burning vs sugar burning mode.  We review and optimize your pre-race/event day meals.  We review your Race day/ event fueling and hydration and recovery.  I have noted those last 4 sessions I had with the client in the past 3 blog posts.  We learned a lot and each week, we alleviated an issue, yet another either appeared or had not yet gone away.  We made progress with each session.

The last session was about re-hydration.  We talk a lot about dehydration, and getting to the start of your event or training session dehydrated.  We talk about how to recognize your signs of dehydration (another blog post), and how to avoid getting dehydrated (preventive sports nutrition) and what to do when you have signs of dehydration.  These are all personally different.  Each person has different needs and the solution is fairly simple, yet it is individual.  But to rehydrate doesn’t seem to be mentioned often – it should be part of your recovery strategy.  Especially if you are an endurance athlete, and have to do another long training ride or run the next day. defeated athlete

With my client, the challenge was training the long hours and the interval workouts during the week which got him depleted by the end of the week.  So by Saturday, when he was going out on his long 120 mile ride with a 6 mile run, he would feel blah sometimes before he even got halfway done with the bike.  We worked on the fueling and hydration needs, optimized that and by the 3rd week, he felt strong during the whole session.  Yes, a strong run off the bike, too!  That third week, we focused on re-hydrating and getting more electrolytes in during the week, to help him replenish the electrolyte stores in preparing for the weekend sessions. So far so good!  Coach and client are happy!

That 4th week, the Saturday brick went really well, but then Sunday’s run was a bomb.  He cut it short to only 6 miles, instead of the 16 he had planned.  He was in tune with his body, and knew that pushing it would just be miserable and it would really end up being junk miles instead of any quality training.  Training in a depleted state only makes for a longer week of recovery or maybe a potential injury.  Injuries usually happen when dehydrated!  So we worked on re-hydrating after the long sessions, so the next days training would be spot on, not an abandoned effort.

re·hy·drate

transitive verb \(ˈ)rē-ˈhī-ˌdrāt\   (Medical Dictionary)

re·hy·drat·edre·hy·drat·ing

Medical Definition of REHYDRATE

: to restore fluid to (something dehydrated); especially : to restore body fluid lost in dehydration to <rehydrate a patient>
re·hy·dra·tion noun

This is the definition of re-hydrating.  It is not just nutrients of carbohydrates and protein we think of in recovery meals, but electrolytes needing to be replenished.  You need to build back those electrolyte stores for your next session!  Re-hydrating.  It should be a part of your recovery strategy.sweaty runner

How do you do that??  Just drink more Gatorade?  Well, no to the Gatorade or Pedialyte as both have too much sugar in them, and neither have a complete electrolyte profile.  They both have only sodium and potassium.  And your electrolytes in your sweat also contain magnesium and calcium.  You can naturally get calcium and magnesium by eating more dark leafy greens and dark green vegetables including cooked spinach, broccoli, almonds, kale, chard, etc.   The magnesium helps muscles to relax (which is why most people cramp – low magnesium).  The calcium also alleviates stiffness and also allows muscles to relax.  Cow’s milk is not your best option for bio available calcium – your greens are!  We have to find the right electrolyte drink and/or capsules to meet the clients needs (and taste buds!).  Infinit Nutrition works well for many, but this is now what my client is using, so we did not change it. (If you want to try Infinit, use nutritioninmotion for a 10% discount – they also make custom blends to increase electrolyte content)

With this client, we focused on adding additional electrolytes daily (2 x Endurolytes per day in addition to what they were doing during training).  Then we added 2 with each meal on Friday, the day before his long training session.  You can pre-load electrolytes, but I suggest it only the day before. We continued with his electrolyte drink that had plenty of magnesium in it.  We added one with dinner, and one serving with breakfast the morning of his long workouts.  Then after the brick, we concentrated on re-hydrating.  His recovery drink had the electrolytes, so we just added more of his electrolyte drink with dinner.  Plus the additional Endurolytes as if we were pre-loading for a big workout the next day.  His water intake also needed to maintained to rehydrate properly.  Too much plain water may flush electrolytes out of the body.  And we did not want that!  We used the color of urine as a benchmark along with frequency of urination as a marker for this.

I am happy to report, that this re-hydrating protocol worked like a charm!  The next week’s sessions were right on target.  No fatigue, no cramping, no GI issues and the ability to run descending splits on his long run :)

If you are not thinking about re-hydrating, you need to put make it part of your recovery strategy.  If you need help with this part, or any part of your race nutrition plan, schedule your session with me today.

Joanna k Chodorowska, BA, NC, TPTH is a sports nutrition coach, helping clients use real food to optimize their performance.  She is a triathlete with 2 sub 12 IM finishes.  She has dehydrated, one time needing 5 IV’s so she understands not only the importance of hydration, but also what the symptoms are in real terms.  And how to realistically carry your hydration with you on longer events!  She offers private sessions for both Race Day Nutrition Strategy Session (1 week before your race) and the Race Day Nutrition Package (4 weeks -2 months before your race).
Joanna works with triathletes as well as cyclists, runners and endurance sports.  She also works with beginner athletes just starting into their journey of sports!

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Hydration is a process

I have been working with an athlete who has an aggressive time goal for both his first half (70.3) and full Ironman(140.3) triathlon races.  He hired me to help him with his sports and race day nutrition so he could feel confident going into the event.  In 2 weeks we have our half IM/ 70.3 race to test out what we have worked on.  Each week for the past 3 weeks, we have alleviated some issues, while others still persist.  Here is a short run down of how each week has gone, and how this past week, we realize that pre-loading electrolytes works for the long brick sessions, we also need to reload for future training sessions the next day!  This hydration thing is definitely a process.  It cannot be solved overnight or with just one session!Image

First week, we identified some issue with dehydration.  My client switched half way on the bike from his usual drink to Gatorade because it is convenient.  One problem is that regular Gatorade will not be on the course.  Second, the muscle cramping, slight nausea, fatigue and high heart rate are a result of dehydration.  Switching products actually aided in his dehydration.  As you may recall from the last blog post, he also suffered a bit of low blood sugar issues with the dehydration.

Second week, the muscle cramps were gone!  But we still had some fatigue on the run getting off the bike.  Reviewing intake of fluids, etc, the calories were about right, the variety was about right, no switching midway to Gatorade, so hydration should have been ok….but he started hydrating too late, and felt behind the 8 ball after the second hour.  Then it became a game of catch up to replenish fluids and not dehydrate.  Now fluids were almost double of what they should be!  And double the amount from the week before.  We adjust electrolytes during the week so we reload electrolytes during the week, pre-load extra electrolytes Friday, so when the Saturday’s long 8-9 hour brick arrives, they are hydrated going into the workout.  And start drinking their electrolyte drink earlier into the ride.

Sports nutrition and hydration are each a personalized process.  It is NOT the same for each person.  This is why I work with clients individually – to help each of them with their specific nutrition plan!  It is not about me saying which product to use, but how to optimize the products and foods the client is already using.  Then offer alternatives if those are not working.

Third week, hydration was spot on!  Fluids were a bottle every 50 minutes.  Electrolyte capsules on the hour, and varying gel with shot blocks every hour for added energy.  Now the long brick Saturday was almost perfect!  No muscle cramps, no fatigue, no nausea, no high heart rate and no heavy legs or disorientation.  All signs of dehydration.  But Sundays run was miserable – no energy, blah, diarrhea evening before and just unable to push thru. Based on this information, now we need to focus on the recovery meals and re-hydrating after Saturday’s long training session! runner trying to hydrate

Next week i will find out what worked and what did not with our next suggested change – reloading electrolytes after the long bike/run session to have a strong run the next day.  I love when it works from week to week to week and the client notices the differences, too!  Hydration is not always a quick fix, but a series of progressions.  Hydration is a process of identifying the signs of dehydration, identifying where they started.  It is about learning how to practice preventive sports nutrition to avoid dehydration symptoms, but also learning what can be used to alleviate the symptoms if they do happen.

With this client, each week we have identified a few more issues, and alleviated the ones from the week before.  We are making progress and the client (and his nutrition coach) are happy with the progression.  What started as a miserable finish off the bike into the run brick, is now an easy session.  We learn from each week, and will optimize this 2 more times before race day.  Once before the half Ironman (70.3), and once after so that the full Ironman will have no questions as to how to fuel and hydrate.

Hydrating is a process.  We just help you identify what the dehydration issues are, and how to resolve them quickly.  You can keep guessing, but why waste valuable time and energy.   If you are ready to take your racing to the next level, without losing energy, having GI issues, nasuea, etc, please contact Joanna at 215-272-6774 to set up your Race Day Nutrition package.

Joanna Chodorowska, BA, NC, TPTH is a sport nutrition coach working with athletes to help them use real foods to perform at their best.  She is an elite athlete who has experience most of the same issues she helps clients resolve.  She understands the needs of an athlete.  She’s been there.

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Hydration is essential

I have been working with clients and athletes for years on hydration.  I help them learn the signs of dehydration that apply to them.  Not everyone is the same in their symptoms, but once you know your signs, you realize that hydration is essential to finishing a long workout, and finishing strong at a race.

I worked with Steve Stearns of Outside Health and Fitness.  He has many podcasts on his page which are really interesting.  I was thrilled when he asked me to be on the show to talk about hydration.  Here is the link to the podcasthydration you're doing it wrong

The past 2 weeks, I have been working with a client, getting them ready for their half and full Ironman triathlon in September.  They have aggressive time goals.  They realized that nutrition and hydration are essential to their success, so they hired me to help.  In that first session, we identified that what they are experiencing (fatigue, cramping near end of bike and on run, really high heart rate, etc) can be dehydration and some low blood sugar issues.  I don’t think the Nutrageous bar helped balance the blood sugar.  But I am sure it was tasty :)

defeated athlete

You don’t want to be carried away limp after the race from dehydration!

We reviewed calories per hour, and they were not cramming in too many calories if we removed that Nutrageous bar.  But client switched half way from their drink, to Gatorade which was easy to buy on the road at a convenience store.  Trouble is, that was not going to be on the course and it wasn’t helping his hydration either.  It was hurting it. We suggested they take their current powder with them to refill bottles for the remainder of the training ride.  After asking about their symptoms, it was apparent to me, his cramping were a direct result of the switch to Gatorade which had no magnesium or calcium.  Low magnesium is usually the culprit for muscle cramping not sodium or potassium loss. 

A week later, we check in and the muscle cramps are gone!  phew!  Client did take their own hydration blend so we now know that works!  Now we have to still deal with the fatigue and just feeling blah.  This could be either dehydration, or it could be low fuel.  This is where the customized approach to sports nutrition really helps.  It is not about me saying it has to be this way – every one does it that way.  It is about listening to the client and understanding where the issues lie.  When did the issues start?  Did you also experience X, Y or Z? 

Now we are past the cramping and the high heart rate.  Now we just need to optimize breakfast beforehand, try drinking more frequently from the beginning of the bike (rather than waiting til hour 2 and playing catch up), and trying a few different options of gels, shot blocks and other fueling to get the right balance. 

We are also trying to get a step ahead of the hydration with pre-loading electrolytes the day before long training sessions, and changing the electrolyte profile as we may need more sodium in the mix.  The other electrolytes are already in good supply.  Some athletes need in excess of 600 mg per hour of sodium.  This is based on sweat rates and analyzing what client is already using, paired with symptoms.   We are trying to electrolyte replenish during the week with foods, too as it might be a depletion starting with the speed sessions during the week, which depress the stores just before the long weekend sessions.

Hydration is essential, but it is also a process.  Dialing in what works for each client usually takes a good 3-5 sessions to get it just right.  Then the perfect performance can be had because we eliminated nutrition and hydration issues.

If you know an endurance athlete, half or full Ironman, marathon or ultra runner or cyclist, who is having GI distress, fatigue, nausea, cramping or other issues keeping them from finishing strong, remind them that hydration is essential to their performance. Even 1% dehydration can mean a 10-15% drop in performance.  If they at least listen to the podcast, I will be happy.  But if they want expert advice on how to dial in their hydration, have them contact me, Joanna at Nutrition in Motion.  Or follow me on Facebook.  Not only have I experienced dehydration first hand, I know how to work with athletes current programs to optimize their plan for race day.

 

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How many calories do you really need?

I have been a triathlete for over 18 years.  Even though I have raced 3 Ironman races (IMLP x 2 and IM WI), and know if I raced another, I would do my race day nutrition completely differently than I did back then.  Why?  Because the way I eat has changed, so my need have changed.  So the calories I really need per hour has significantly dropped in the past few years.  If I only knew then what I know now…..

It comes up quite frequently from clients and on Facebook and LinkedIn social media platforms.  Everyone wants to know how many calories to take in per hour and how much liquid.  And every time, someone is always promoting their product as the best one.  And the posters will always suggest you need at least 300 calories per hour.  How many calories do you really need?  Well, it is not closer to 300, but closer to 150-200, and for some less than that.  And this caloric need includes the gels, sports/ electrolyte drink, bars, real food and/or fruit.  It is the combination of all those types of calories.  But the biggest factor in determining your caloric needs is not based on some magical formula and training.  It is based on how your body is efficient in burning fat vs burning sugars.  And this is based on your every day meal consumption and timing of meals.

Do you burn fats or sugars?

This was my finish in 1999 when I was not eating balanced meals and burning sugars for energy. I could have looked leaner if I just balanced my blood sugars better.

Most of the clients I work with have GI issues during races.  Not as much in training, but that is probably because they never put a swim, bike and run like race day together as a training day.  It is actually hard to do in training, but you can get close.  How you eat during your every day of each week is going to more indicative of how many calories you need per hour on the bike or run or swim.  Yes, you can take in more calories on the bike so you have ‘more in the tank’ for the run, but I have seen this backfire more often and GI distress and nausea setting in.  Or throwing up as everything is sloshing around in our stomach which is unable to empty due to too many sugars and calories ingested.  Once you throw up, you feel better.  Not what I would call a pleasant experience, or a good strategy.  But many people do it!

When I work with clients, we work on what Bob Seebohar refers to as Metabolic Efficiency.  We balance the blood sugars with balanced meals (some high quality protein, some high quality carbohydrates, fiber, lots of green vegetables, and some high quality fat).  We do this with the Race Day Nutrition Strategy Package over the course of several weeks or months.  This might seem like a ton of food, but it really is not.  Once you get the routine down of eating meals like this all day long, you will find that you eat less more often, you eat only as much as you need, you stop when you are comfortably satiated and your body starts to burn fat rather than store fat.  You get to this fat burning mode, and then are using your body fat stores for energy (9 kcal per gram) rather than sugars (4 kcals per gram) from muscle glycogen stores.

Conversely, if your diet is a carbohydrate heavy diet, you will be feeling hungry often during the day, and continuously spiking the blood sugar with breads, pretzels, cookies and pasta typically.  This leads to your body storing fat, and using sugars and muscle glycogen for energy stores.  And we know that glycogen stores get depleted quickly.  When your body is in sugar burning mode, your need for sugars while exercising increases.  And the caloric needs can be in excess of 300 calories per hour.  The more sugars you take in, the increase in digestion distress increases.

How many calories do you really need?
The answer is not always as simple as ‘just consume X00 calories per hour’ while training.  Your needs change as your diet changes.  When I was racing Ironman 14 years ago, yes, I had a carb heavy diet and yes, I was consuming about 300-500 calories per hour using a sports drink, gels and a bar as needed.  I did not have the GI distress but I was always hungry and I wondered why I was never that lean despite the training hours. I always felt fat, too.

If I were to race now, since changing my diet to a balanced meal/ balanced blood sugar

Maybe a bit less salmon and potatoes, but this is a balanced meal!

Maybe a bit less salmon and potatoes, but this is a balanced meal!

approach, I would be able to complete the race with 110 calories per bottle per hour (vs 250), maybe a shot of gel here and there, or a couple of dates of baked red potatoes. The calories per hour would be about 110-200 calories max and my focus would be more on electrolyte replacement rather than caloric intake.

For those getting ready for an Ironman distance race, a 12-hour mountain bike race, or multi-hour event, a Race Day Nutrition Strategy Session might be all you need to identify your race day needs.  If you have more than 2 months, the more complete 4 session Race Day Nutrition Package would be more appropriate to help guarantee your race will be your best race, with nothing left to chance with your nutrition.  It is not about the calories you need per hour, it is about how is your body burning its calories per hour, and how to optimally adjust the every day intake to maximize your race day intake.

To schedule your session today, contact Joanna at joanna-n-im.net or http://www.n-im.net. 
You can also call her at 215-272-6774.  Joanna will help you fine tune your plan so your race day is perfect.

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Pain free living

A big thank you to Joanna Chodorowska and Nutrition in Motion for helping me learn proper nutrition and clean eating. The benefits are awesome. I’m 100% pain-free as long as I follow the program and I’m losing weight, whoohoo. I am very grateful. — feeling happy.
 
This is from one of my clients this week.  I was so excited to be ‘tagged’ on her post and so excited i was able to help them!  This IS why I love what I do!  I give people back their lives.
 
This same client has also been complimented by co-workers about how great they look.  “What have you been doing?”  And want to get on that same program – although all my programs are individually modified for that person, so being on the same program might be exactly the same. 
 
Now a wee bit of background. 
The client came to me just feeling like hell.  They were in constant pain from their auto-immune disease, on so many medications including prednisone, and also at the highest weight they had ever been!  They were desperate for some relief to at least the pain, but also wanted to lose some of the weight and gain more energy.  They were sluggish and in pain.  They knew my real-food approach and wanted to see if they could also achieve a pain-free life.
give ur body good fuel

Real food will always help you become closer to pain free!

 
We decided to start the Anti-Inflammatory Diet plan.  This varies from person to person as it depends on what the client is eating to start with, and what the client is wiling to do.  Most often the first step is to start eliminating inflammatory foods including wheat, sugar, dairy and hydrogenated fats.  The processed foods typically have to go as well.  The focus is more on making gradual changes that the client can do, offer meal options and recipes, and eliminating wheat first, then in a couple of weeks sugar or dairy, etc until we see some relief. 
 
It is not about giving you a list of foods not to eat and send you on your way.  It is about providing options and expanding your choices of foods you CAN eat.   This gradual approach works well rather than something like a vegetable/fruit juicing fast for 7-21 days.  For most, that would be very restrictive and possibly debilitating for the first few days.  And most cannot take a week off from work to try such a program.
 
As we worked on eliminating the inflammatory foods, we also worked on balancing the blood sugar so that the client had more energy.  Then the body would start burning fat rather than storing fat.  We also introduced more anti-inflammatory foods including turmeric root, cabbage, parsley, alkalizing green vegetables, and lemon water.  We reduced hard to digest foods and added good fats, too.   Like I said, the process was gradual and over 4-6 sessions, the results spoke for themselves.  After 3 sessions, they were off the Prednisone and starting to lose weight.  A few weeks later, the weight loss without dieting is up to 20 pounds.  I cannot make this kind of thing up. 
veggies for juicing pre-detox

This was part of my juicing regiment every morning. And it still is even 6 months post surgery. All anti-inflammatory to help knock out pain (or prevent it in the first place)

If you have pain, regardless of whether an injury, degenerative joint condition, auto-immune issue or recovering from surgery, the Anti-Inflammatory Diet is going to be the key to helping you heal and create a pain free living scenario.  You might be feeling happy like my client!  What do you have to lose….but the inflammatory foods, pain and symptoms :)
 
Joanna Chodorowska is a sports nutrition coach using real foods to help clients improve their performance.  She adopted and perfected the anti-inflammatory diet when she was scheduled for hip replacement surgery with a completely degenerated condition. 
She achieved a pain free condition the 2 week prior to surgery when no medications or supplements were allowed.
She helps clients to adopt a healthier lifestyle making gradual modifications the clients can live with.  The clients become the ones to make the choice of what they eat based on how they feel, not based on what is on a list.  The client decides whether a food is worth eating if the result is pain.
If you are ready to try pain free living, why not schedule your nutrition session today?
or call Joanna at 215-272-6774
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Do you carb load?

This happens to be the week after TriRock Philly and the week before Challenge Atlantic City races.  And my clients are asking me about the pre-race meal.  At Challenge Atlantic City, and ironman distance race, they provide an athletes dinner two days before the event.  And many think they should be adding copious amounts of carbohydrates to their pre-race meals.  Do you think so?.  Do you carb load?Image

I used to carb load until I learned more about how it really is supposed to work.  Essentially, carbohydrate or carb loading requires you to eat absolutely NO carbohydrates for 2 days.  None, zero, el zippo.  Then eat as many as  you can for the next 2 days.  This is basically a 4 day process and may increase your glycogen stores by a minimal amount.  Seems like a lot of work for not that much benefit.  And for women it is even less effective.

Carbohydrate loading, commonly referred to as carb-loading or carbo-loading, is a strategy used by endurance athletes, such as marathon runners, to maximize the storage of glycogen (or energy) in the muscles.

Carbohydrate loading is also used in healthcare to optimise the condition of patients prior to colorectal surgery.[1]

Carbohydrate loading is generally recommended for endurance events lasting longer than 90 minutes.[2] Many endurance athletes prefer foods with low glycemic indices for carbo-loading due to their minimal effect on serum glucose levels. Low glycemic foods commonly include fruits, vegetables, whole wheat pasta, and grains. Many marathoners and triathlon participants have large pasta dinners the night before the race. Since muscles also use amino acids extensively when functioning within aerobic limits, meals should also include adequate protein.[3] Large portions before a race can, however, decrease race-day performance if the digestive system has not had the time to process the food.  (from wikipedia.org)

They also mention that the original form of carb-loading did require complete depletion of carbohydrates before overloading phase began before an event.  The modified version is to maintain a regular diet and increase carbohydrates to 70%.  Hmm, wouldn’t this cause the body then to start burning sugars for energy rather than fat?  If you were practicing a balanced diet with a normal amount of high quality carbohydrates, fats, high quality proteins and vegetables in a balance fashion throughout the day, your body would be in fat burning mode.  Your body would be using fat for energy more than it would sugars and glycogen stores.  Wouldn’t this carb-loading then throw the body very quickly into a sugar-burning mode with increases in insulin levels, which also then increase your fat stores negatively.  Then come race day morning, you need more sugars consumed over time which will increase your likelihood of GI distress.  If you just ate the way you normally eat, you would have enough to make it through your event 90 minutes or longer on your very own fine-tuned fat burning machine.  With this one day of carb loading (or 2-3 for some people), you just created a sugar burning machine instead.  For an endurance athlete, or Ironman athlete, this is not what you wanted to do!

” For optimal training performance, muscle glycogen stores must be replenished on a daily basis. ” (from PubMed.com)

For most athletes, an endurance event is 90 minutes or longer and usually at 75% effort where glycogen stores are used up gradually.  Increase the intensity, and the stores can be depleted more quickly which also means, you need more sugar usually while training or racing.  I know from working with clients, working with some professional athletes and also looking at what top pro athletes do in racing, they are not consuming more than 200 calories per hour during their events.  Yes, there are a few who still suggest you need 400+ calories per hour, but most of my clients have found that 200-250 calories is what works for them, and some it is closer to 150 per hour with a focus on electrolyte replacement rather than carbohydrate intake.  If you take in more sugars, you will get more GI distress.  If you burn sugars in your daily regiment, you need to take in more sugars during training and racing.  If you balance the blood sugars with balanced meals, your body uses more of those fat stores and your need for sugars drops significantly.  Then you do not need as many sugars while training or racing since your body is using your own fat stores for energy!  It really does work.

I used to take in some 200+ calories per hour on the bike, then added a Clif bar or something similar.  So I probably took in some 350+ calories per hour on the bike.  Wow, that is a lot!. (no wonder now why I was never that lean even when doing Ironman distance training and racing!)  As I have optimized my body’s ability to use my fat stores for energy, my intake while riding is now closer to 100-120 calories per hour and sometimes I wonder if I even took in that much!  And I probably didn’t need all those carbs I loaded up on the week before either!  If I only knew 14 years ago what I know now…..

My clients now know what they need to eat and how much of which kind of carbohydrate.  For many, wheat is bloating.  I had one call me in a panic on Monday…”HELP!  I feel so bloated!”.   It was because they decided to drop the vegetables and increase the wheat/ carbs.  Well, it backfired rather rapidly in this case – within a day.  Had to remind them just to eat normally this week.  your training is already lower than usual.  Your glycogen stores will be plenty full with a regular meal plan without the bloating effect.  I never carb load like I used to.  Do you carb load?  It might work against you more than you think.  Just eat the way you normally eat.  Don’t skip the carbohydrates, but don’t overload on them either!

For more information about balancing your blood sugar to optimize fat burning, or learning how to optimize your pre-race meals and race day nutrition, contact Joanna at Nutrition in Motion at 215-272-6774.   Joanna Chodorowska is a sports nutrition coach and athlete.  She works with athletes to incorporate more real food while optimizing recovery, race day performance and every day meals so you, the athlete can perform at your best come race day!   She can also be found on Facebook, Twitter, Pinterest and LinkedIn

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local farm pick up trumps other options

I have a farm share, also known as a CSA- Community Supported Agriculture. I basically buy into a 6-unit share, and help a local farm who is growing food via organic practices. Only things that don’t get rotated are the strawberries, raspberry and blackberry bushes. Everything else is in a different part of the fields every season. Usually when I pick up from the farm, it trumps any other food options I have in the fridge.

Today, I had intended on steaming brussel sprouts for dinner. Well, after my farm share pick up trumped that idea. When I get fresh arugula and kale….well, I HAVE to make a salad! OMG, add olives, artichoke hearts, avocado, raisins, beets and homemade balsamic vinaigrette…..and that local farm food will always trumps what I bought in a store. Always. 20140618-174313-63793708.jpg

If you have never been a part of a CSA, you probably cannot get into one this year for this season. but make sure about November, you get on that waiting list so you can sign up as soon as the shares are available!

I split my 6-unit share with another friend and pick up every other week. But when I get my farm share veggies, they trump all other food options for at least 4 days!!

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