Nutritionist focuses on food as fuel in marathon training


THREE MONTHS
AWAY!!! AND ALTHOUGH
TEMPERATURES
ARE IN THE
SINGLE DIGITS
THIS MORNING. MANY PEOPLE
ARE WELL INTO
THEIR TRAINING
ROUTINES. THAT INCLUDES
NBC FIVE’S
JACKIE PASCALE
— WHO JOINS US
LIVE THIS
MORNING WITH HOW NUTRITION
PLAYS A BIG
PART! HI JACKIE! WELL SINCE
MOST OF YOU
ARE STARTING
YOUR DAY WITH
US… HERE’S ONE IDEA
TO FUEL YOUR
DAY… ESPECIALLY FOR
THOSE OF YOU
TRAINING FOR
THE MARATHON
WITH ME! I’LL BE MAKING A
SMOOTHIE
FILLED WITH
PROTEIN AND
CARBS —
PERFECT TO FUEL ME
THROUGH THE
MORNING. NUTRITIONIST
AND
MARATHONER
JAMIE SHEAHAN
MAPS OUT
MEALS– INCLUDING
RECIPES LIKE
THIS —
NOT ONLY
ENSURING
RUNNERS GET TO THE FINISH LINE… BUT THAT THEY
EVEN MAKE IT TO
THE START
22:28:27 YOU
DON’T KNOW
WHAT THE WEATHER’S
GOING TO BE
LIKE, YOU DON’T
KNOW IF YOU’RE
GOING TO GET
ENOUGH SLEEP THE NIGHT
BEFORE, THERE’S
A LOT OF
VARIABLES YOU
CAN’T
CONTROL…. …I TELL PEOPLE,
DON’T LET YOU
FOOD BE ONE OF
THOSE
JAMIE SHEAHAN
IS A NUTRITIONIST
AND ATHLETIC
TRAINER… WITH 40
MARATHONS
UNDER HER BELT. 23:34:54 THAT’S
PUTTING THE
PIECES
TOGETHER
BECAUSE I THINK
THE REASON THAT I WAS ABLE
TO DO WELL IN
THAT RACE WAS
BECAUSE OF THE
HYDRATION, THE
FUELING PIECE SHE SAYS WHEN
IT COMES TO
MARATHONS… OF COURSE THE
TRAINING IS
IMPORTANT,
BUT… 23:27:28
MENTALLY, YOU
CAN OVERCOME
A LOT AND BE
ABLE TO POWER
THROUGH, BUT IF YOUR BODY ISN’T
FUELED, IT’S
POINTLESS
THE WAY SHE
APPROACHES
NUTRITION FOR RUNNERS
STARTS WITH
WHERE THEY’RE
CURRENTLY AT
FITNESS-WISE. 22:59:57 YOU’RE
GONNA STAND
WITH YOUR
HEELS ON THOSE
BACK CIRCLES
THIS BODY EXAM TELLS YOU WHAT
YOUR BODY IS
MADE OF… WHAT’S BONE… FAT…MUSCLE… 23:02:01 NAT OF
BODY EXAM
PRINTING
ALSO HOW MANY
CALORIES YOU
BURN… SO SHE CAN SET
OUT AN
APPROPRIATE
MEAL PLAN. SHEAHAN HAD ME
WRITE OUT
EVERYTHING I
ATE FOR A WEEK
AS MY “BASE
DIET.” 22:32:47 THE
FIRST THING I
HAVE IS AT 3 AM
SO MY SCHEDULE
IS A LITTLE
DIFFERENT THAN MOST… BUT MY SNACKS
AND MEALS ARE
MADE UP OF THE
SAME MAJOR
FOODS AS IF MY
DAY STARTED AT A NORMAL HOUR. 23:26:21 IF YOUR
BASE DIET, WHAT
YOU HAVE FOR
BREAKFAST
LUNCH AND
DINNER ON A NORMAL BASIS
ISN’T IDEAL,
THAT’S GOING TO
CATCH UP TO
YOU LATER ON
SHEAHAN RECOMMENDS
STARTING MY DAY
WITH A GOOD
AMOUNT OF
CARBS… 22:36:37 IT’S
GOING TO KEEP
YOU FEELING
FULL A WHILE
BECAUSE THAT’S
KEY FOR YOU. YOU’RE GOING A
LONG TIME
WITHOUT BEING
ABLE TO EAT
BECAUSE YOU’RE
ON AIR SNACK
RECOMMENDATIO
NS —
WHOLE FOODS
LIKE APPLES NAT
OF CUTTING AND PEANUT BUTTER. A MIX OF SIMPLE
SUGARS AND
PROTEIN. BEFORE A LONG
RUN… CARBS LIKE
PASTA. AND DURING
RUNS… 22:53:40 YOU
SHOULD HAVE
AROUND 30-60 G
OF CARBS PER
HOUR. FOR YOU,
THAT TRANSLATES TO
HAVING
PROBABLY ABOUT
2 OF THESE PER
HOUR
THERE’S GELS…GUMMIES.. .DRINKS —
LOTS OF
OPTIONS TO FUEL
DURING A RUN. SHEAHAN
RECOMMENDS
TRYING
EXPERIMENTING
WITH FOODS
DURING TRAINING RUNS WAY
AHEAD OF RACE
DAY. 22:47:31 IDEALLY,
IF WE CAN FIND
YOUR DAY OFF
TO REPLICATE
AND SAY, IF
THAT’S MY START TIME FOR THE
RACE, WHAT AM I
HAVING THE
NIGHT BEFORE
FOR DINNER? WHAT AM I
HAVING THAT
MORNING? FINALLY–
POST-RUN… 23:14:19 WHAT
YOU DO WANT
RIGHT AFTER A
RUN IS SIMPLE
SUGARS. YOU
WANT QUICK TO DIGEST
CARBOHYDRATES
TO REPLENISH
YOUR GAS TANK,
MORE OR LESS
YOU’RE GOING TO REFUEL WITH
THAT. AND THEN
IT DOES HAVE A
SMALL AMOUNT
OF PROTEIN TO
HELP YOUR MUSCLES REPAIR
ON TOP OF
TRAINING… NUTRITION CAN
BE AN
AFTERTHOUGHT. BUT SHEAHAN IS
TRYING TO
CHANGE THAT. 22:26:47 IT’S LIKE
PLANNING A
ROAD TRIP AND
NOT PUTTING
GAS IN THE CAR —
YOU’RE NOT GONNA GO
ANYWHERE SO I’M FUELING
MY MORNING
WITH FOODS LIKE
THIS —
BEET POWDER
WHICH IS A NATURAL
PERFORMANCE
ENHANCER…HEL
PING DELIVER
OXYGEN TO
YOUR MUSCLES… GREEK YOGURT —
GREAT SOURCE
OF PROTEIN… AND OATS FOR
CARBS… PLUS FRUIT FOR
FLAVOR. NOW A LOT OF
THE MEAL PLAN
COMES DOWN TO
YOUR PERSONAL
LIKES AND
DISLIKES… SO AGAIN… TRY THINGS OUT
NOW —
MONTHS AHEAD
OF RACE DAY
FOR THE BEST
SUCCESS. JACKIE, HOW
MUCH DOES IT
COST TO BE O THIS NUTRITI
PLAN? WE START OF
WITH A MOSTL

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