Episode 31 – Small Bites with Andy Bellatti

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!

You can listen to Jason chat with Kelowna Gurl, Dr. Lam, and Gordon on RunTriChat Episode #4.

To get ahold of Andy, you can find him at Small Bites, on Twitter @AndyBellatti, or search “Andy Bellatti’s Small Bites” on Facebook.

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).


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2 Responses to Episode 31 – Small Bites with Andy Bellatti

  1. paxsarah says:

    I was inspired by this episode to start keeping a food diary with MyFitnessPal. (I was inspired to download the MyFitnessPal app by Stevie from RWTP, but I didn’t actually start using it, so she only got me halfway there.) I had great success losing 40 pounds with WW online years ago (pre-kids) but I’d convinced myself that I just couldn’t put the effort into tracking my foods now that I have two small kids. This seems really do-able, though.

    The thing that I really like already about MyFitnessPal is they summarize all of your nutrition information (vs. WW where you’re dealing in mysterious “points”). Knowing that I was going to log everything kept me from eating the little tidbits my kids left uneaten (a few goldfish here, part of a grilled cheese sandwich there).

    Anyway, this is all a roundabout way of saying this was a great episode! I’ve only been listening a month or so, but you guys are great!

    • jasonmkehl says:

      While I’ve never used MyFitnessPal, I can say that I just made SparkPeople and entering data on it a normal part of my everyday routine. SparkPeople will also show you the amount of Fat, Protein and Carbs you have ingested in the day if that helps you. Good job on dropping the weight with WW! Oh, and if I forgot to thank you on the show, thanks for your donation!


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