And the winner is……
Meghan has already been e-mailed.
A big thank you to Gatorade for this awesome giveaway and another thanks to all of you for sharing your “win from within” moments. I loved reading them so much, you guys are all amaing did you know that? ;)
I don’t have too much to report. I seem to be fighting some bug and am feeling less than 100%. But its okay because it’s the weekend and I can finally sleep!
Ian and I are going to grab brunch in a bit so I’ll be back with a recap later (we’re checking out a new place ). Have a wonderful Saturday morning!
Right before I left for Boston, I was contacted by a Gatorade representative with an opportunity to have a sports nutrition consultation with a GSSI Scientist at the Boston Marathon Expo. Of course I agreed and on Saturday amidst all of the craziness at the expo, I met with Matt and we talked about fueling and hydrating properly before, during, and after intense exercise. It was really helpful so I figured I’d share some of the information with you guys. Enjoy
- Eating before an event tops off the body’s carbohydrate stores and the pre-event meal should be eaten 1-4 hours before exercise, contain 1-4 g/kg body weight of carb and be low in protein, fat, and fiber to minimize GI upset.
- Athletes should drink 5-7 mL/kg body weight of fluids with sodium approximately 4 hours prior to a workout.
- Body weight is a useful tool to measure dehydration- a 2% or more decrease in body weight may negatively affect an athletes performance.
- The amount an athlete sweats is a good indication of how much fluid needs to be replenished- if you sweat a lot, drink a lot. However, athletes who over drink may be at risk of hyponatremia (low blood sodium concentration). This can be delayed by drinking products with sodium like Gatorade.
- Gatorade is formulated so that it will not upset your stomach; however, if you are a heavy sweater it is ideal to drink a sports beverage first (to replenish carbs) and then drink water for sweat replacement. That way you won’t consume too many carbs too fast and have a GI upset.
- As the time athletes work out increases, consuming carbohydrates becomes increasingly necessary (think gus, chomps, chews). It is ideal to consume carb blends that include both glucose and fructose.
- It is crucial to restore carbs and protein post-exercise. If you have < 8 hours between workout sessions, you should aim for 1-1.2 g/kg of carb every hour post-workout session for four hours. If you have > 8 hours between sessions strive for 6-10 g/kg/day.
- Protein intake post-workout helps the recovery process and athletes should choose a complete protein such as yogurt, milk, whey, egg, or meat. You should aim to consume about 20g of protein after training.
And now I have an ABSOLUTELY AMAZING opportunity for all of you. Gatorade has allowed me to offer up one race bib to the Rock & Roll Marathon or half marathon of the winner’s choosing (Note: this giveaway only includes the bib and does not cover travel/hotel expenses)! What a great opportunity to put all of the sports nutrition information you just learned to good use .
Also, no worries if you have never run a long distance race before, many of the races are later in 2012 or early 2013 so if you were thinking of maybe maybe running one in the near future, this could be your shot .
TO ENTER: visit this site and take a look at the list of races (remember, this giveaway is for a bib only and YOU will be responsible for travel charges) and leave an entry on this post sharing a “win from within moment” you have had with running (for example running a race in not ideal conditions but PRing). Your moment can be anything that you believe shows your perserverence and dedication, just finishing a tough race counts!
I’ll leave this giveaway open until Friday at 11:30 p.m. CST and I will randomly pick a winner Saturday morning. Good luck!