What Should You Eat Post-Run?

A common question from clients and friends alike is: “I exercise every day, but am not seeing any changes in my body!” Many factors could be contributing to this, including the type of workout, body type, goals, and frequency; however, post-workout nutrition plays a key role in producing the results that most desire from exercising.

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When we work out/run, muscle proteins break down, glycogen stores deplete, and there is only a mild increase in protein formation. Carbohydrate stores are diminished as well. 

Proteins are broken down during exercise, and must be rebuilt, so the foods eaten directly following should aid in muscle recovery and repair. If chosen appropriately, this can improve immune function, decrease muscle soreness and create faster muscle gains. And these are just a few benefits!

By implementing appropriate post-run nutrition, there can be improvements in performance, a decrease in injuries - and the golden ticket: A change in the body's appearance.

As endurance athletes, it is imperative to maintain muscular strength, as the high intensity of running will cause a higher rate of muscle protein break down rather than formation. This applies to resistance activities as well. 

It of utmost important to focus on a good post-workout nutrition plan. Here are the answers to some common questions about post-run foods to eat:

How soon should the high protein and carbohydrate meal or snack be consumed? The window Precision Nutrition (PN)  recommends is within 2 hours post-workout. Nutrients are absorbed better if blood is flowing, and naturally, consuming your meal after sitting at your desk 6 hours post-workout won’t be as effective in seeing the results described above. 

What type of food is most effective? PN recommends consuming a liquid form of protein and carbohydrate, as this will increase absorption further, rather than a whole food meal requiring a longer digesting time.

What type of activity deserves a work-out meal? PN states that at least 45 minutes to 1 hour of intense resistance or endurance training qualifies for a high calorie post-workout meal. Activities where heart rate does not reach at least 70% of maximum do not meet the requirements. 

A Posture Me Perfect Snack of Choice Post-Run:

Endurance athletes and weekend warriors need to focus on post-workout nutrition, specifically to maintain muscle mass, which can be easily depleted after running 15, 10, or even 5 K. Here is our recipe for 5-ingredient protein balls. They are a no-bake, carbohydrate and protein rich delicious snack, containing all natural foods. PN says a liquid would be better for absorption of nutrients, however, and these are probably reserved for longer distance runners, but they are also a healthier snack than a processed food!

The 5-ingredient protein balls contain 5 super-foods, and here’s why each one is so super:

Dates: 

-High calorie compared to most fruits

-Good processed sugar substitute, for those looking to lose weight

-High source of fibre 

Cocoa:

-High source of magnesium, reducing muscle cramping/soreness

-Improves the formation of mitochondria the body’s powerhouses, increasing “ATP” or energy production and improving metabolism

-Anti-oxidant rich, offering protection to neurons, enhancing cognition and mood

-Reduces inflammation in body

Walnuts:

-High calorie

-Improve the health of artery lining, and reduce potential for clot formation

-High source of protein 

Chia Seeds;

-Anti-oxidant rich

-High source of fibre

-High source of protein

-High source of omega-3 fatty acids

-High source of calcium, magnesium and iron

Hemp Protein:

-High source of omega-3 and omega-6 fatty acids

-High source of phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc

-High source of Vitamin E

References:

http://www.precisionnutrition.com/about-post-workout-nutrition

https://sta.uwi.edu/cru/Healthbenefits.asp

http://www.ncbi.nlm.nih.gov/pubmed/24100674

http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635

https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000727.htm

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2868018/

How to Choose a Running Shoe?

We decided to answer a question that many amateur and even some experienced runners often have: How do I choose the best running shoe for me that will offer the best protection against injuries?

There is some evidence that how much your foot pronates (rolls in when you bear weight) is a factor in causing running injuries. However, other camps disagree, and state that the body's natural shock absorption should be in place to prevent running injuries, alluding to barefoot or minimalistic shoes. It is a confusing world out there. Ergo, here are 4 things you should look out for when choosing a running shoe. 

1. Make sure it’s a running shoe

Cross trainers and other types of shoes are meant for all round stability, meaning that they will support your side-to-side movements as much as your front-to-back movements. You want a shoe that is going to support your ability to run. Start by visiting a running-specific store, as their staff will be knowledgable in the field, and more able to cater to your sport and level more efficiently.

2. Know the Type of Foot You Have

The 3 types include: The high, normal and flat arched foot. 

If you are:

High arched or a supinator: You may benefit from a neutral or cushioned shoe. You pronate (have an arch that roll inward when you bear weight) mildly, have a rigid arch, and do not need any other special features to your sho

Normal arched: You should try a stability shoe. You do not pronate excessively, but would benefit from mild stability as a protective measure. 

Flat arched or excessive pronator: You may benefit from a motion control shoe. This type of shoe supports the arch that flattens significantly while walking/running. 

3. Choose a good shoe 

This one is more for people who are dusting off the running shoes after the winter, or their current running shoes already have a lot of mileage and they are wondering if it is time for a new pair. However, these tests can also be done on new shoes in-store!

These 3 tests can be helpful in determining if your shoes are ready to go for that run, or need to be tossed.

1. The Dishrag Test

Grabbing onto the front and back of one shoe, twist it in opposite directions, like you would wring out a dishrag. The shoe should deform very little.

2. The Compression Test

Grabbing onto the front and back of one shoe, bend it in half, aiming to have the toe box touch the back. If the running shoe is in good condition, it will compress very little.

3. The Drop Test

This test is for checking for stability. Lift one shoe about 30cm from the ground with the sole parallel to the floor. Then drop the shoe in this exact position, completely level. The shoe should land completely straight without falling over. A lot of shoes will fail the drop test,  but do not get rid of them unless they fail tests 1 and 2 as well. 

4. Make Sure It is Comfortable

A recent review published by Dr. Benno Nigg of the University of Calgary, a leading running injury researcher, goes through decades of research, to determine which factors are important in predicting injury risk in runners. One study from 2001 revealed, it was not the type of shoe used for a specific foot, but whether or not that shoe was “comfortable”, that decreased injury risk in military recruits. The recruits who selected shoes based on “comfort” were the less likely to report injuries after 4 months than recruits given “standard shoes.” Dr. Nigg recommends trying on at least 4 or 5 pairs of shoes and jogging in the store while wearing.

It is almost as though our bodies are hardwired to tell us which type of shoe is best, naturally, without knowledge of anything we discussed in section 2! In actuality, another study in the review revealed that soldiers that were forced into shoes which were meant to correct their level of pronation actually had just as many or more injuries as soldiers given shoes at random. Therefore, forcing our feet into scientifically accurate shoes may not always be helpful!

In a Nutshell

Although it is a bit of an ongoing puzzle, we reiterate that an athletic store specializing in running shoes is your best bet when it comes to selecting your shoe. Determining which type of arch you have and what state your current shoes are in, can be helpful in giving you a head start in the process. However, we believe “comfort” is without question is the most important factor when lacing up! Try on multiple pairs on in the store, run around, and let your body be the judge. 

Why You Should Climb a Mountain Once In Your Life: My Kilimanjaro Story

This article is published on fusia.ca.

Let us rewind back to the winter of 2014. My fiancé at the time came to me with an idea he thought was brilliant. He wanted to climb Mount Kilimanjaro on our honeymoon. I was barely listening to him, because it was the farthest thing from my mind at the time. I thought he was joking! However, after he began delving more into the trip, I realized he was serious. I was dead against the idea at first, as all I wanted to do was lie on a beach on my honeymoon; wasn’t that what a honeymoon was supposed to be? Relaxing?

Yet he somehow began selling me this crazy idea…

•    We were both at a relatively decent fitness level

•    It would be a challenge we could take on together

•    …And it may just be the trip of a lifetime

Challenge accepted!

We hiked and summited Kilimanjaro in November 2015! Looking back on this amazing experience, I can honestly say, everyone* should do it. And they should do so, for the following reasons.

Bragging Rights:

The peak of Mount Kilimanjaro is at a height of 5895 metres, considered extreme altitude, and not to be taken lightly. The route we would be hiking, the Marangu, was the only one with “hut” rather than “tent” accommodation. This sounded great initially; however when I began researching, something called the “summit success rate,” popped up, and my heart sunk. The 5-day Marangu route had a summit success rate of 75%. Therefore 25% of hikers on this route did not make it to the summit, mainly due to altitude sickness. This was due to the fast, rather than gradual acclimatization offered by this route. We had learned that adding days on the mountain would increase our chances of summiting, and reduce risk of altitude sickness. As such, we finally chose the 6-day Marangu option. We planned to be physically ready for the exertion of a 6-day long hike, yet we could not prepare much for altitude.

It was an awe-inspiring journey, mostly that last summit night climb. I kept going due to adrenalin; would have pushed my body through altitude sickness if the need arose, I was so dead set on summiting! Most of the time, from the reduced oxygenation to the body, I felt like I was breathing out a lung. When I stopped moving my lungs were so much happier. When we reached the summit I was literally euphoric!

Summiting Kilimanjaro is an accomplishment that nobody can take away from you, and a very good reason for anyone to climb that mountain!

It will Force you to get your Body Ready:

When climbing Kilimanjaro, at minimum, you will be hiking for 5 days. We had mostly experienced hikers with us, who were surprised that we were keeping up! Your physical fitness does matter on this one. For training, I focused on a combination of cardiovascular and lower body strengthening. A rookie mistake of mine: I ignored upper body training. We had to carry our 10-15 pound backpacks, and on the descent, poles as well. Needless to say, my untrained arms were not happy. Core training is also essential for this climb. The last day is a steep uphill grind and your back will definitely take a hit. Don’t neglect your arms and core, and smile more on this climb!

I’ve never felt so amazing physically as after I completed the climb. You can, too!

After returning from the climb, I created a training plan and schedule for physically preparing for Kilimanjaro. Click below to get my complete exercise list and schedule!

It will Force you to Become an Expert:

For fun, I decided to start a YouTube series on the topic, “How to Prepare for Climbing Kilimanjaro.” I learned so much from this. The biggest issue is usually, how to adjust to altitude, which can get you on the way up as well as the way down, and my husband can attest to this. He said he felt “drunk” while descending a snow-capped mountain!
Check out the video below, when I got my V02 Max tested at Ryerson University's NeXT Lab.

You can Knock it off your Bucket List:

Smile, and cross it off with a big, fat Sharpie. It may have been an odd choice for a honeymoon, I call it a relationship test!  It was a body and mind workout, and made me feel truly alive. I feel lucky to have completed the climb with my best friend.

For any additional inquiries, please email me at amrita@posturemeperfect.com.

*Now when I mean everyone, I am excluding children, those with certain health conditions, or those of the older persuasion with potentially underlying health conditions (get checked out by your Physicians, folks).