This week (download here), the Geeks are happy to have on Andy Bellatti (@andybellatti), a nutrionist/blogger getting ready to take his Registered Dietitian’s exam. You can find his blog, Small Bites, on AndyBellatti.com. We look to answer some of our questions (as well as your’s).
One recommendation Andy had for Raymond a chocolate pudding/mousse recipe, as well as healthy oils, nuts, and liquid calories. The recipe: 1 Avocado, 2 Bananas, 1 Pitted Date, 3-6 tbsp of unsweetened cocoa powder, 2-3 tbsp of water, pinch of salt, 1-2 tbsp of vanilla extract, and 1-2 tbsp of Coconut Oil (optional). Blend and enjoy.
Andy recommends coconut water for electrolyte replenishment (versus Gatorade), dates while on the run (versus gels), and of course water for rehydrating every 20-25 minutes of strenuous activity.
Amanda’s question of post-run (or post-exercise) meal to replenish glycogen stores, Andy recommends 3 or 4-1 carbs to proteins (60g of carbs with 15g of protein). This would include peanut butter and jelly sandwich or tuna sandwich. Her question about how to calculate calories to maintain, lose or gain weight with exercise: 25 calories per kilogram for maintenance, 20 calories per kilogram for losing, and 30-35 calories per kilogram for gaining (or maintaining if exercising frequency). Definitely keep a food diary to keep track of what you eat during the day (MyFitnessPal, SparkPeople, DailyBurn).
Leeanne Field asked about chia seeds. Andy likes chia seeds (high in Omega-3s, ALAs, fiber, and phytonutrients). But 1 tbsp of chia seeds has 4g of fat and 4g of fiber. This may not be the best thing for running. On the other hand, Andy recommends caffeine (coffee, maca, yerba mate) one hour before the activity.
Bill Lynn asks about running being a weight control versus a weight loss activity. Jason describes the insatiable hunger that follows long runs during training. Andy points out that weight training will actually trigger a metabolic increase due to muscle growth being stimulated.
Jason Smith asks about low carb diets and endurance training. Would ketosis help fight the bonk? Andy definitely recommends against it. Carbs are needed for refueling and prefueling.
Jerry Romero Carb-loading (upping your diet to 60-70% carbs while tapering) is recommended, but watch your fat and protein intake while doing it. 3 hours before, aim for low fat, low fiber, low sugar, high carb meal. Protein is necessary, though.
Twitter Search & Follow topic: carb loading @jer2665
St. Baldrick’s first goal of $500 has been reached! Thank you all so much. I am now looking to get to $1000! To donate, go to my site: stbaldricks.org/participants/GIRS! Thanks!
Until next time, leave feedback on iTunes, email questions and comments to feedback [at] GeeksInRunningShoes [dot] com or just ‘like us’ on facebook! Also follow us on Twitter, Jason (@guttocutwl) and Ray (@adeyemiking).