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Showing posts from March 27, 2011

Race Nutrition

I hope you enjoy my latest article from the free Iron Girl Newsletter. Nothing makes me happier than writing and sharing my thoughts with my readers. Enjoy!


Race Day Nutrition
By Marni Sumbal



Nutrition can either make or break your race. Fortunately, nutritional fueling is one of the few things in a race day plan that is in your control. As for what's out of your control? You cannot control the terrain of the course, the weather, the number of registered athletes, what time the race will start and the port-o-john lines.



In addition to training, there are three important variables that can help you feel confident on race day.


1) You can control your racing plan. For example, how fast or slow you will race in order to preserve muscle glycogen. Based on the duration of the event, your goal is to race as efficiently as possible in order to conserve energy while controlling heart rate. Within your racing plan, you can also control what you wear. Dependent on the weather, it is important t…

Leucine

There has been a lot of talk lately regarding leucine as a supplement. It seems like every journal I read has an article on the benefit of leucine in the diet.
Leucine is one of the three Branch Chain Amino Acids (BCAA's) - isoleucine and valine are the other two. There are 9 essential amino acids (can not be made in the body) and 11 non essential amino acids (made in the body). The beauty about the three BCAA's (essential AA's) is that they can be metabolized in the muscle, rather than in the liver (where most dietary protein is metabolized such as deamination and transamination of amino acids). Once protein is broken down into individual amino acids, the aminos are either used to build new proteins or to be burned as fuel for energy. After exercise (ex. recovery), it's most important that you properly refuel with protein and carbs, so that carbs and fats (primarily fats) can be used for resting energy expenditure, and BCAA's can be used for tissue repair. BCAA…

Hello world

Hi there...I'm still alive and doing well.
I'm about to finish my 1st of 4 weeks of staff relief and things are going better than expected. As I sit here writing this blog, I feel my heavy eyes attempting to close. My days are slammed-packed and I have a lot of responsibilities from 8am until 5 or 6pm.
I start my day looking at my unit and I print out my task list to see what patients I need to see for the day. I see patients based on Length of Stay (5 days in the hospital), database referrals (for wounds, eating problems >1 week, wt loss), RD nutrition consults (ex. failure to thrive, decubitis/ulcers, diet education, etc.) and clear liquid diets >5 days. I then make my list of patients to see which is typically around 8-10 patients. Because I am covering a unit for another dietitian, she would typically see my unit, in addition to two other units, so my 8-10 person task list (which takes 8-10 hours) is nothing compared to 15 or 20+ patients that the other dietitians se…

Staying Strong

I think we all have something in common. We love to exercise. If you don't love to exercise, perhaps you are working your way to a consistent and enjoyable fitness routine, valuable for your heart and health. It's understandable if you are slowly making changes with your diet, to include more heart-healthy and wholesome foods. Take it from me, it took me about 8 years of being an unhealthy vegetarian, followed by 4-5 more years of not understanding my needs as an endurance vegetarian athlete, to finally (5 years later) understand my individual needs and how I can properly fuel for workouts. Yep, that's right, I've been a vegetarian for almost 18 years now!!

I remember around the age of 14, being in World's Gym with my swim team, lifting weights and doing plyometrics/dry land. After 30-40 min of strength, we would run over to the YMCA (Lexington, KY where I grew up) and swim for 2 hours. We did this two days a week and swam a total of 9 times a week. When I was in co…