SPRC Blog

NUTRITION AND RUNNING: WHAT YOU NEED TO KNOW February 23, 2016 11:01

Guest blog by Eric Lawton, NESTA Certified Fitness Nutrition Coach and owner of Max Muscle St. Pete

FUEL THE RIGHT WAY FOR YOUR RUN

What type of pre-, intra- and post-nutrition do you need for the sport of running?

The answer: It Depends!

First, you must determine your exercise goals. Ask yourself what type of running you'll be doing. The nutrition required to train for a distance marathon is vastly different from the nutrition required by a runner looking to lose body fat. Without getting into a lengthy science lesson, let's cover a couple of basics that benefit all runners.

 

POST-WORKOUT BASICS FOR NUTRITION

The 30 minutes or so immediately following exercise is the single most important window in an athlete's day where proper nutrition is hypercritical. We call this the post-exercise anabolic window. All exercise creates metabolic stress on the body which triggers numerous biological chain reactions including hormone production. Without recovery nutrition, the athlete will experience negative progression in performance. Post exercise needs:
  • High glycemic carbohydrates to replenish lost glycogen stores- includes bananas, melon, honey, white bread, white rice, sugar

  • Amino acids from protein to repair damaged muscle cells- includes whey

  • Vitamins and electrolytes to provide the 'blueprints' for the carbs and protein to be used properly.

Fast acting carbs reload depleted glycogen and spike insulin raising blood sugar to help flood muscles with nutrients.

Protein needs to be immediately available for use without added digestion. An ideal post-exercise protein is a whey hydro-isolate protein supplement mixed with water, juice or other liquid of your choice. The amino acids will 'ride along' with the insulin blood sugar spike from the carbs and repair damaged muscles so you will be ready to exercise again.

 

Have other questions? Don't let the name fool you....Max Muscle St. Pete is staffed with certified fitness nutrition coaches for all athletes.

Max Muscle St. Pete

6848 22nd Ave N, St. Petersburg, FL 33710

(727) 343-3648

 


THE NEXT 2 EVENTS AT ST. PETE RUNNING COMPANY YOU WON'T WANT TO MISS April 16, 2015 11:30

1. April 20th Boston Marathon Party

Ain't No Party Like a Boston Party

Monday, April 20th from 10 AM - 1 PM, St. Pete Running Company will be hosting a Boston Marathon Party. We'll have the race up on the big screen, we'll provide the clam chowder, and you can guess the finisher times for prizes. There will also be great deals in store.

Working? Take your lunch break with us and catch some of the race!

 

2. April 23rd Smoothie Run with an Olympic Triathlete and a Sponsored Athlete

On Thursday, April 23rd at our 6:30 PM Group Run, there are big things happening that you won't want to miss.

  • One of the elite competitors for the St. Anthony's Triathlon will be in store for a meet and greet

  • Chris McCaffrey will be signing a contract with Saucony

  • Tropical Smoothie will be passing out refreshments

Olympic Triathlete Stuart Hayes

Stuart Hayes competed in the 2012 Summer Olympics for Great Britain in the men's triathlon. Stuart has been competing for nearly 20 years and is still driven to improve. His major victories include ITU World Championship Series Kitzbuhel, the London Triathlon, Chicago Triathlon, Malibu Triathlon, Windsor Triathlon and Blenheim Triathlon. A regular on the ITU circuit, he is still one of the best Triathletes in the World.

Chris Signs With Saucony

Our very own Chris McCaffrey has been offered a sponsorship with Saucony. He's so excited to share this momentous occasion with all the St. Pete Running Company customer family that he's signing his contract in the store just before everybody takes off for the Group Run at 6:30 PM.

Run, Drink, and Be Merry

The Smoothie Run is back! Whether you walk, jog, run, or all three out on the Pinellas Trail during the 6:30 PM Group Run, Tropical Smoothie will be in the store waiting to hand you a well-earned smoothie afterward.

 

 

 

Blogger Bria works at St. Pete Running Company as a customer service manager.