Man, oh man it has been a crazy few years for me. Four years ago I got pregnant with my, now, three year old. She is beautiful, fantastic and another testament that I am the luckiest person I know. One year ago, I began running and just FINISHED my first marathon! I will cherish my marathon experience forever and it is an accomplishment I am very proud of. Although I would never return my child (most of the time) or running experience, they have influenced a 50 pound weight fluctuation over this four year time span. To sum it all up, a 45 pound weight gain with pregnancy, a PROGRESSIVE three year return to my "normal" weight, and a ten pound weight gain with this marathon. The "bright" side? I have a lot of pants in a wide variety of sizes. The down side? I'm sick of this. So, regarding the subject of weight loss....(sigh). You?
My experience with weight gain, loss and maintenance may sound somewhat familiar to you but it is very likely different from you own. We all have our own struggles, perception and interpretation of our own personal body weight. As I struggle myself, I am reassured by the following facts.
1. Weight is determined by a million factors. Some factors include physical activity, sleep, genetics, presence of chronic disease/illness (and their associated medications), age, gender, stress and nutrition. A long novel could be written on each of these factors and their significant impact on weight. Thinking of your weight as an enormous puzzle with several pieces would be accurate. When people come to me with weight loss needs, I urge them to think about these pieces and choose goals related to any one of them they feel can be modified at the current time. Some are unchangeable (i.e., gender, genetics, age) and some can seem impossible to modify at the current time (e.g., sleep, stress). Food is a logical choice and it is a big piece, but just one.
2. So about the food piece. I believe what you eat today is important. However, your eating PATTERNS over the past several months, last year and the last decade is equally, if not more, important. There is a fair amount of research regarding the theory of "metabolic memory." This theory has been applied to weight management and chronic disease such as diabetes. One study examined the effect of starvation and subsequent re-feeding on weight gain (1). Researchers compared two groups: a starvation group and a non-starvation group. They provided a "refeeding" meal to the starvation group and the same meal to the non-starvation group. The starvation group gained weight where the others did not. The weight gain multiplied when subjects endured multiple periods of starvation and re-feeding. This study suggests that extreme periods of energy deficit have a lasting impact on future metabolism and challenges the simplistic theory of "calories in = calories out." We also see this metabolic impact in early infancy. There is a good body of evidence that demonstrates feeding practices during these early days of life shape metabolism, eating behaviors and influence development of chronic disease in adulthood.
Simply put, your body and metabolism are very much like a friend who holds an ugly grudge who wont forget about the grief and abuse you have put it through. Like a good friend, it may hold a grudge, but will ultimately put up one heck of a fight to save you. This "grudge" is a phenomenal example of our body's survival mechanism. Unfortunately, for those who have endured an eating history riddled with unhealthy fad diets (including myself), losing weight doesn't happen over a day, week or month. It can take several months to years of consistent, healthy nutrition for our bodies to forgive us and calm the compensatory weight gain. Our society and human nature longs for a quick fix or easy solution. That is why sound nutrition advice such as, "eat three meals per day", "eat more fruits/vegetables" and "use portion control" is not what the majority of us want to hear. It certainly isn't as sexy as the newest diet plan or the celebrity that is advertising it. Our today's will be tomorrow's yesterdays. So the time is now. Feed yourself several times a day (at least three), don't eliminate large groups of food and for goodness sake do not starve yourself. Remember that it is the general patten of eating that is important. One meal, one day or even a few weeks will not fix or sink any ship.
3. Exercise, while a very healthy habit, can be interpreted as "stress" to your body. It is one of the most effective appetite stimulants. Our bodies acclimate to any activity level and subsequently determines how much energy it demands (our appetite) and how much it will allow you to spend (our metabolism). Therefore, my body is prepared for marathon training....but I'm done....when will it realize that? Unfortunately for me, these extra pounds will probably stick around for awhile until my body re-adjusts to my casual running plan....(another sigh).
To summarize, eat REAL food, several times, every day. Treat your body like a good friend: with patience, understanding and loyalty.
Reference:
1. Szepesi, B. Metabolic Memory: Effect of Antecedent Dietary Manipulations on Subsequent Diet-Induced Response of Rats. I. Effects on Body Weight, Food Intakes, Glucose-6-Phosphate Dehydrogenase and Malic Enzyme. Canadian Journal of Biochemistry, 1973, 51:(12) 1604-1616, 10.1139/o73-216.
Friday, October 21, 2011
Saturday, October 1, 2011
Go With Your Gut
I WILL complete this marathon. I WILL complete this marathon. I think I can, I think I can, I mean, your coaches think you can...Oh, excuse me. I was just in the middle of a little self-lecture. For the past 12 weeks, I have been training my brain, legs, heart, lungs and gut for endurance running. A full 26.2 miles to be exact. My first marathon (and very possibly my last). Throughout my training I have learned that if I take care of myself, most of the time, this body will do what I ask. I have learned that my body will tell me when to stop and what it needs and, most importantly, that I should listen. I have learned these lessons the hard way. Prior to this training, I had only read about nutrition for running and marathon training. The last 12 weeks have given me some personal experience. So I thought I would share since I'm fairly, as in completely, focused on running at this point in my life.
Of the several nutrition questions a runner might have, one of the most common is "what should I eat before a long run?" There is no easy or "correct" answer for all people. But before I get to that, lets back up to the preceding few days. I have learned that correcting for energy and fluid deficits the night before a long run is far less than ideal. In other words, if I haven't fueled or watered myself in the week preceding a long, I should prepare for a difficult run. Good sports nutrition happens every day and not just the time surrounding a long run. The "right" meal the night before should be one you are familiar with and know you tolerate well in the time surrounding a long run. It should be carbohydrate based with some protein and low in fat. These meals should be moderate in size, while avoiding an enormous load of food. I enjoy an oversized carb-load as much as the next person, however, I have learned (the hard way) that I don't need, or tolerate, this well and that this will most likely slow me down in the long run.
The morning of (for A.M running) I recommend runners eat familiar and well tolerated amounts and types of food. Overnight your liver is responsible for maintaining blood sugar. Therefore, the tank isn't full and could use some "topping off." Small meals and snacks can be eaten 1-2 hours prior to running, however, larger meals may be better tolerated 3-4 hours prior. I personally like eating some fruit and some kind of starch before a long run or race. But I've spoken with other runners who do well using meal replacement beverages, waffles, toast, sports bars or oatmeal. The idea is to eat some well-tolerated carbohydrate with small amounts of protein. Avoiding high amounts of fiber, fat and protein can assist with tolerance while running.
For running that exceeds one hour, supplementing with carbohydrates during the run can help. The options are essentially limitless. I have trialed gels, chews, gummy bears, pretzels, sports beverages, bananas and several others. I have found supplements that work and others that do not. My marathon training buddies have also undergone these trials and have found their own mix that works for them and it is NOT the same as mine. In general, sports nutrition experts such as Nancy Clark, MS, RD (Author of Nancy Clark's Sports Nutrition Guidebook) recommend 30-60 grams of carbohydrate for every additional hour of running beyond the first hour. Any supplement or combination of supplements can fulfill this. Commercialized sports supplements offer convenience, but are not necessarily nutritionally superior. Testing out different foods/supplements prior to race day is critical. My marathon training was training for my legs, but also my belly.
There is the subject of recovery nutrition and it is IMPORTANT. However, I will leave that to future posts. Above all, I am hoping that the emerging theme of this blog post is to advocate that all runners use the general guidelines above to find their own version of winning nutrition. In other words, go with your gut and run happy. As for me, I've done the training, I will fuel and water this body, and all I have left is a hope and a prayer that I will get through these 26.2 miles.
Of the several nutrition questions a runner might have, one of the most common is "what should I eat before a long run?" There is no easy or "correct" answer for all people. But before I get to that, lets back up to the preceding few days. I have learned that correcting for energy and fluid deficits the night before a long run is far less than ideal. In other words, if I haven't fueled or watered myself in the week preceding a long, I should prepare for a difficult run. Good sports nutrition happens every day and not just the time surrounding a long run. The "right" meal the night before should be one you are familiar with and know you tolerate well in the time surrounding a long run. It should be carbohydrate based with some protein and low in fat. These meals should be moderate in size, while avoiding an enormous load of food. I enjoy an oversized carb-load as much as the next person, however, I have learned (the hard way) that I don't need, or tolerate, this well and that this will most likely slow me down in the long run.
The morning of (for A.M running) I recommend runners eat familiar and well tolerated amounts and types of food. Overnight your liver is responsible for maintaining blood sugar. Therefore, the tank isn't full and could use some "topping off." Small meals and snacks can be eaten 1-2 hours prior to running, however, larger meals may be better tolerated 3-4 hours prior. I personally like eating some fruit and some kind of starch before a long run or race. But I've spoken with other runners who do well using meal replacement beverages, waffles, toast, sports bars or oatmeal. The idea is to eat some well-tolerated carbohydrate with small amounts of protein. Avoiding high amounts of fiber, fat and protein can assist with tolerance while running.
For running that exceeds one hour, supplementing with carbohydrates during the run can help. The options are essentially limitless. I have trialed gels, chews, gummy bears, pretzels, sports beverages, bananas and several others. I have found supplements that work and others that do not. My marathon training buddies have also undergone these trials and have found their own mix that works for them and it is NOT the same as mine. In general, sports nutrition experts such as Nancy Clark, MS, RD (Author of Nancy Clark's Sports Nutrition Guidebook) recommend 30-60 grams of carbohydrate for every additional hour of running beyond the first hour. Any supplement or combination of supplements can fulfill this. Commercialized sports supplements offer convenience, but are not necessarily nutritionally superior. Testing out different foods/supplements prior to race day is critical. My marathon training was training for my legs, but also my belly.
There is the subject of recovery nutrition and it is IMPORTANT. However, I will leave that to future posts. Above all, I am hoping that the emerging theme of this blog post is to advocate that all runners use the general guidelines above to find their own version of winning nutrition. In other words, go with your gut and run happy. As for me, I've done the training, I will fuel and water this body, and all I have left is a hope and a prayer that I will get through these 26.2 miles.
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