Its estimated that 75,000 Vancouverites participate in the sport of running/training at least once a week.
Vancouver recently hosted Canadas largest 10k run (the Sun Run, which attracted 48,000 runners) and is home to the BMO Vancouver Marathon (which saw 17,000 runners on May 5).
Registered Holistic Nutritionist Emma Cutfield, whose 2013 schedule includes 15 events, knows that what we eat, and drink, plays a vital role in a runners health.
Here are some of her tips to ensure Vancouvers running community from beginners to avid marathoners can sustain themselves for the next race season, and through a lifetime of running.
1) Replenish electrolytes for sustained energy and muscle function.
With sweat loss, comes a lack of electrolytes, essential for muscle function and coordination.
2) Consider post-run nutrition as imperative to your results as the run itself. Post-run nutrition is a key driver for performance gains. It replenishes your system, repairs muscle tissue, reduces inflammation.
Refuel with a mini-meal or snack within 20 minutes of your run. Consume a blend of carbohydrates and protein (in a 4:1 ratio of carbs to protein) to begin muscle tissue repair. Recipes for recovery trail mix and smoothie ideas in the correct ratios are on Emmas website, TheHeartyHeart.com.
3) Consume quality protein to boost strength and stamina.
For runners, protein intake is of particular importance. If you dont get enough high quality protein your body begins to break down muscle tissue a detriment thats contrary to making the strength gains youre working so hard for.
For more visit TheHeartyHeart.com | MyVega.com
RECIPE: Race-ready Cucumber, Citrus & Mint Hydrator
By Emma Cutfield
Starting a race well hydrated is essential for temperature regulation (through sweat) and for circulation of nutrients to sustain working muscles. However, water alone wont adequately supply essential electrolytes, which play a crucial role in motor control and regulating your heart rate.
The all-natural recipe below can be used throughout the day before, or even throughout the week before your next race to increase fluid and electrolyte intake through easily digested and absorbed plant based ingredients. Increasing fluid intake consistently over the week before a race also allows your body to adjust at a pace that wont have you frequenting the bathroom every 15 minutes!
Cucumber and mint leaves add a dose of chlorophyll to support energy and reduce inflammation.
Ingredients:
large cucumber, rinsed and diced (skin on, preferably organic)
Juice from lime & lemon
Pinch of sea salt (to taste)
4-5 mint leaves
2 cups water or chilled green tea
1 tsp coconut sugar or agave nectar*
Note: Both coconut sugar and agave nectar have a lower glycemic index, which wont spike your blood sugar unnecessarily. Consider these functional sweeteners, and find them at your local natural grocery store.
Directions:
Place all ingredients in a blender, and blend until smooth. Before serving, strain through a fine mesh strainer to remove the pulp.
For variety, try using different flavors of chilled teas.
More recipes can be found here.
