Nutrition for Runners (eBook)

Jeff Galloway, Nancy Clark (Autoren)

eBook Download: PDF

2014 | 1. Auflage
232 Seiten
Meyer & Meyer (Verlag)
978-1-78255-693-0 (ISBN)

Infos

Author of the bestseller The Run-Walk-Run Method, Jeff Galloway now offers an expansive, state-of-the-art book on the importance of proper nutrition for runners. Jeff's trademarked Run-Walk-Run method has helped hundreds of thousands of average people to get off the couch and start running. This book goes even further by including all the relevant information for runners to treat their body well off the track as well as on. Proper nutrition is a key component to staying healthy. In order to treat our body right, we need to both exercise and eat well. Using material from renowned nutritionist Nancy Clark, Galloway gives the reader tips on how to get the most out of your body. This book offers a detailed program to help you set up your training and change your nutrition in order to reach the goal you have set for yourself. The book is loaded with tips on what to eat, when to eat, how much to eat, and how to combine all that with your training schedule while still retaining the chance to enjoy other aspects of life.

Jeff Galloway, based in Atlanta, Georgia, was an average teenage runner who kept learning and working harder, until he became an Olympian. He is the author of the best-selling running book in North America and a Runner's World columnist, as well as an inspirational speaker to over 200 running and fitness sessions each year. Jeff Galloway has completed far more than 100 marathons, and he spends the time necessary to answer the questions of thousands of beginners, recreational runners, aspiring marathoners and time goal runners every year. Nancy Clark, an internationally known sports nutritionist, is board certified as a specialist in sports dietetics (CSSD). She counsels both competitive athletes and casual exercisers, and specializes in nutrition for exercise, wellness, and the management of eating disorders. Her successful private practice is located at Healthworks, the premier fitness center in Chestnut Hill (near Boston). Her clients have included the spectrum from Olympians and members of the Red Sox, Bruins and Celtics to high school and collegiate athletes to ordinary mortals, fitness exercisers, and weekend warriors. Her nutrition advice and photo have even been the back of the Wheaties box! Nancy writes a monthly nutrition column called The Athlete's Kitchen which appears regularly in over 100 sports and health publications and websites. Her best-selling book Nancy Clark's Sports Nutrition Guidebook, Fourth Edition (2008) is a valued reference, popular with health professionals and athletes alike. This best-selling resource offers both the scientific approach to eating for top performance, as well as the practical how to approach that includes specific menu ideas and food recommendations. Health and fitness are personal values for Nancy. She is a regular bicycle commuter and runner. She has completed several marathons, bicycled across America, and hiked in the Himalayas. She lives in the Boston area with her husband and two teenage children.

Inhalt

Cover 1
Contents 7
Preface From Jeff: “Do we eat to run…or run to eat?” 8
Introduction: Jeff’s Confession: “I was a fat kid.” 9
Chapter 1: Use Your Brain! 10
Chapter 2: What Do Runners Need to Eat? 20
Chapter 3: Good Blood Sugar = Motivation 28
Chapter 4: Eating with a Purpose 34
Chapter 5: Nancy Clark’s Key Concepts 42
Chapter 6: Eating for Energy 46
Chapter 7: Nutrients for Repair and Rebuilding 52
Chapter 8: Healthy Eating Guidelines 56
Chapter 9: Breakfast—The Meal of Champions 74
Chapter 10: Lunch 84
Chapter 11: Snacks 90
Chapter 12: Dinner 98
Chapter 13: Burning Fat 104
Chapter 14: Understanding Fat Accumulation and Burnoff 108
Chapter 15: Your Fat-Burning Tool Kit 116
Chapter 16: The Calorie Budget 124
Chapter 17: The Eating Plan—Meal by Meal 130
Chapter 18: Why We Store Fat 140
Chapter 19: Cognitive Fat-Burning Strategies 146
Chapter 20: Your Fat-Burning Training Program 160
Chapter 21: The Galloway Run-Walk-Run Method 168
Chapter 22: Nutrition and Exercise Myths 174
Chapter 23: Special Issues 178
Chapter 24: Recipes From Nancy Clark 188
Chapter 25: Fabulously Full-Figured? 194
Chapter 26: Heroes—People Like You Who Burned It Off 200
Chapter 27: Troubleshooting Performance Problems 208
Chapter 28: Staying Injury Free 218
Chapter 29: Choosing the Best Shoe for You 224
Index 230
Credits 234

Textauszug

Chapter 1:

Use Your Brain!

To Manage Hunger, Cravings, Energy, Fatigue, Fat

by Jeff Galloway

As humans, we can activate our conscious brain:

•Avoid mindless eating by managing our nutrition.

•Ensure we are getting adequate nutrients.

•Enjoy food without adding extra layers of fat.

•Mind and body can work together to achieve your goals.

Average Americans today are significantly overweight or obese. I hear from many every week who tell me how dedicated I am for exercising and how they don’t have the discipline to work out or eat right. My common response is “It’s not really about discipline and dedication but about mentally focusing on the enrichment and pleasure that exercise brings to life.” Many look at me like I’m crazy.

The fact is that all of us are capable of using our human, conscious brains to control what we do. In the process we discover far more joy throughout the mind-body network from making healthy food choices and exercising than we did eating potato chips, hot wings, etc. on the couch.

I also hear from thousands of talented runners every year who tell me that they tried to eat better but relapsed back into the “comfort foods” containing sugar, salt, and fat, which don’t deliver the nutrients needed for repair and performance. Some are not overweight and some are running quite well. I tell them in the short run they may not notice a difference when they transition to healthier choices.

But I’ve heard from thousands who have not had the performance capacity to stay ahead of the pick-up bus in their favorite marathon or qualify for the Boston Marathon, who found that a healthy dietary change became a catalyst during their improvement journey. Because they felt better with more energy, the workouts were better—especially on the tough days. A positive change in food choices has been shown to turn on brain circuits to improve quality in exercise.

By using the simple strategies in this book you can set up a cognitive eating plan that will put you in command of your food intake and feel better every day. This can significantly improve the way you feel when running and in your daily activities. When you combine aerobic, enjoyable running with mental focus on eating, you can feel better, prepare for performance better, reduce general fatigue, and burn more fat.

We have a powerful mind-body network that is interconnected. Eating influences mental activity and mental activity influences eating—all day long. But we have many subconscious eating patterns that are deeply embedded. In this chapter I will tell you about the exciting new research that shows how you can consciously activate brain circuits to give you control over subconscious eating patterns that lower our energy and reduce motivation for running.

Yes, you can harness this network to be the master of your nutrition, feel better, improve health while controlling diet, weight, and performance nutrition.

Who’s In Charge: Conscious Brain or Subconscious Reflex Brain?

At any given moment, you can choose one of two brain operating systems: 1) the more ancient subconscious brain (SBC) located in the brainstem or 2) the conscious brain (or human brain) located in the frontal lobe.

The challenge: subconscious brain gratification eating patterns. Most humans, most of the time, allow the subconscious “reflex” brain to choose what and when to eat. This is natural because the subconscious brain (SBC) conducts most of our activities throughout the day. Hardwired in this ancient and continuously upgraded brainstem are thousands of genetically embedded and learned behavior patterns that evolved millions of years ago in response to the constant threat of starvation. To enhance survival, our SBC developed many circuits that stimulate us to eat whenever food is available and make us feel good when we eat sugar and fat. Brain circuits keep rewarding us with a “joy” hormone called dopamine even when we’ve eaten far more than we need for the next day or two—without feeling satisfied.

Overeating can compromise goals even for skinny runners. Even if you don’t need or want to lose weight, subconscious eating patterns can cause gastrointestinal issues that may keep you from your goals. The simple cognitive eating plans in this book can help you make the best choices before and after workouts and races so that you can perform at your best.

Use Your Conscious Brain and Gain Control Over Eating

You can take control of your nutritional destiny by having a cognitive strategy for eating (or any other activity). This shifts control out of the subconscious brain and into the frontal lobe. As you focus on what you eat, how much and when the conscious brain overrides the SBC brain. This interrupts embedded emotional subconscious eating patterns and gives you a chance to choose foods that will keep you energized and healthy, while you avoid overeating. By having an eating plan, you can combine the foods you need to balance your nutrients, keep the energy supply flowing, and avoid dehydration.

You don’t have to give up the foods you love. But whether you want to ensure that you’re getting the right nutrients for health and strong running, or whether you want to burn some fat, an eating strategy will allow you to achieve your goals for eating and running.

How Subconscious Brain Circuits Work

1.SBC circuits are set up to eat when food is available. Most of the energy and eating circuits were developed over millions of years ago when food was scarce and starvation was common. For survival, our appetite circuit is turned on when food is available and is not turned off until we have eaten far more than we need for that day and often the next day or two (i.e., a visit to the buffet). The extra volume not only promotes fat accumulation as a hedge against starvation, but a wealth of vitamins, minerals, and protein for repair and body function.

2.Subconscious dopamine reflex eating—no accountability. Many of the subconscious reflex brain eating patterns are not healthy or beneficial for running. Take the dopamine reflex reward pattern, for example. Dopamine is a neurotransmitter—a hormone that delivers a more powerful sense of joy than most. When you eat a food that has sugar, salt or fat, such as a potato chip (which has all three), you get a happy dose of dopamine which feels so good and is gone so fast that you reach for another and then another. If you choose to stay under the control of the subconscious brain, there is no accountability as you pile on the calories. Such eating patterns produced greater fat storage by our ancestors, which gave them a chance to make it through the weeks when food was not available. You’ll find out more about this in the fat burning chapter of this book (chapter 13).

3.Stress stimulates subconscious eating patterns. Subconscious brain, when we allow it to be in control, will monitor overall stress. As stress level increases to (what it determines to be) overload, SBC will trigger the release of anxiety and negative attitude hormones. One of the most common circuits that is activated to counter this stress-negative attitude build-up is the dopamine reflex. Stress will trigger the release of negative attitude hormones. The simple subconscious fix, over millions of years, is to reach for sugar, salt, or fat and feel better quick (but only temporarily). Many runners justify “carbohydrate loading” by SBC snacking to counter the stress of an upcoming race or long run.

So it is common, when stressed or very tired, to subconsciously reach for sugary, salty, or fatty snacks to get a dose of dopamine. Unfortunately the reward is very temporary and then requires multiple doses, with no accountability. Again, the way you can gain control is to have a strategy which, will be presented in the fat burning chapter (chapter 13).

4.Damage from addictive eating patterns. Dr. Pam Peeke in her book The Hunger Fix, has noted the research showing how addictive eating patterns can damage the natural reward centers of the brain so that more and more junk food is needed for gratification. Ultimately there is no satisfaction and less and less dopamine when large amounts are ingested. She has also identified a detox program with exercise and eating plans that have helped thousands to enjoy eating healthy food. Here are some of the many insightful tips from this book:

•A diet full of unhealthy fat, salt, sugar switches on certain genes to cope.

•As one savors sugar, histones direct genes to increase insulin.

•Increased insulin, with excess unhealthy sugar calorie intake, increases fat storage.

•Regular, repeated insulin ingestions and secretions CAN result in insulin resistance and type 2 diabetes.

•Too much food intake stimulates creation of fat cells.

•Higher levels of fat trigger hormones that increase pain in joints and “weak...

Produkt-Details

• Erscheint lt. Verlag: 1.3.2014
• Verlagsort: Aachen
• Sprache: englisch
• Themenwelt: Sachbuch/Ratgeber ► Gesundheit / Leben / Psychologie ► Ernährung / Diät / Fasten
• Themenwelt: Sachbuch/Ratgeber ► Sport ► Leichtathletik / Turnen
• Schlagworte: endurance • Ernährung • exercise • Fitness • Galloway • Health • Jeff Galloway • Läufer • Marathon • Nancy Clark • Nutrition • Recipes • Runner • Running • run-walk-run • Training • Walk breaks
• ISBN-10: 1-78255-693-1 / 1782556931
• ISBN-13: 978-1-78255-693-0 / 9781782556930