Nutrition Thursdays: Runner-Friendly Fall Smoothies

Nutrition Thursdays: Runner-Friendly Smoothies ** image courtesy of BCBSNC

I am starting to get back into making smoothies and decided to see if there were any healthy trends for smoothies and found an article from Runners World titled "Runner-Friendly Fall Smoothies: These tasty, single-serving fall mixers pair tons of nutrients with seasonal flavor." Here is what the article says:

Runner-Friendly Fall Smoothies:

1a) Breakfast: Apple Crisp:
(pictured on left)

Smoothies: Apple Crisp & Gingered Winter Greens ** image courtesy of Runner's World

 High in protein, Greek yogurt tames your appetite, while oats provide beta-glucan, a fiber that may improve running endurance.

Ingredients: 
1 cup apple cider
1/2 cup 2% vanilla Greek yogurt
1/4 cup old-fashioned rolled oats
2 Tbsp. pecans
1/4 tsp. cinnamon
1/8 tsp. nutmeg
1 cup ice cubes

Nutrition per serving: 
Calories: 409
Carbs: 62 g
Fiber: 4 g
Protein: 13 g
Total Fat: 12 g
Saturated fat: 2 g
Sodium: 89 mg



1b) Snack: Gingered Winter Greens:
(pictured on right)

Smoothies: Apple Crisp & Gingered Winter Greens ** image courtesy of Runner's World

Low in calories, winter greens like kale contain compounds called glucosinolates that have potential anticancer properties.

Ingredients: 
1 cup coconut water
1/2 cup low-fat plain yogurt
1 kiwi, peeled
1 large kale leaf, center rib removed
1 tsp. minced fresh ginger
1 tsp. honey
Pinch of salt
1 cup ice cubes

Nutrition per serving: 
Calories: 188
Carbs: 38 g
Fiber: 3 g
Protein: 8 g
Total Fat: 2 g
Saturated fat: 1 g
Sodium: 272 mg


2a) Pre-run Cranberry Beet:
(first smoothie in image)

Smoothies: Cranberry Beet, Maple Ricotta Cream, Sweet Potato Puree, Spiced Hot Chocolate ** image courtesy of Runner's World

With fewer than 100 calories, this combo will charge up your run without weighing you down. Beets and spinach contain nitrates that boost oxygen delivery and improve muscle functioning.

Ingredients: 
1 cup water
1 small beet, chopped
1/2 cup fresh cranberries
1 cup spinach
1 tsp. honey
1 tsp. minced fresh ginger
1/2 tsp. ground allspice
1 cup ice cubes

Nutrition per serving: 
Calories: 79
Carbs: 19 g
Fiber: 5 g
Protein: 2 g
Total Fat: 0 g
Saturated fat: 0 g
Sodium: 81 mg



2b) Post-run: Maple Ricotta Cream:
(second smoothie in image)

Smoothies: Cranberry Beet, Maple Ricotta Cream, Sweet Potato Puree, Spiced Hot Chocolate ** image courtesy of Runner's World

Ricotta adds creamy richness and a dose of whey protein, which is quickly absorbed, making it ideal for recovery. Pear and banana supply carbs to replace spent energy stores.

Ingredients: 
1 cup unsweetened almond milk
1 ripe pear
1/2 cup low-fat ricotta cheese
1 Tbsp. ground flaxseed
2 tsp. pure maple syrup
1/8 tsp. ground cardamom
1/2 frozen banana, chopped

Nutrition per serving: 
Calories: 387
Carbs: 60 g
Fiber: 10 g
Protein: 18 g
Total Fat: 12 g
Saturated fat: 4.5 g
Sodium: 486 mg



3a) Lunch: Sweet Potato Puree:
(third smoothie in image)

Smoothies: Cranberry Beet, Maple Ricotta Cream, Sweet Potato Puree, Spiced Hot Chocolate ** image courtesy of Runner's World

No time for a sit-down lunch? Take this smoothie to go. It has all the components of a well-rounded meal--carbs, fiber, protein, healthy fats--plus immune-boosting vitamin A. Kefir is loaded with probiotics that may improve gut health in athletes.

Ingredients: 
1 cup low-fat plain kefir
1/2 cup peeled, cooked sweet potato, cooled
1/4 cup canned navy beans, drained and rinsed
1 Tbsp. walnuts
1/2 tsp. vanilla extract
1/8 tsp. ground cloves
1/2 frozen banana, chopped

Nutrition per serving:
Calories: 407
Carbs: 69 g
Fiber: 9 g
Protein: 20 g
Total Fat: 7 g
Saturated fat: 2 g
Sodium: 463 mg



3b) Dessert: Spiced Hot Chocolate:
(fourth smoothie in image)

Smoothies: Cranberry Beet, Maple Ricotta Cream, Sweet Potato Puree, Spiced Hot Chocolate ** image courtesy of Runner's World

Cocoa powder is full of blood pressure--lowering antioxidants, and according to a study review published last year, cinnamon may help control blood sugar in people with type-2 diabetes.

Ingredients: 
1 cup 2% milk heated with 1/2 cup water
1 medium banana
1 Tbsp. unsweetened natural cocoa powder
2 tsp. unsalted almond butter
1/2 tsp. vanilla extract
1/4 tsp. cinnamon
Pinch of chili powder

Nutrition per serving:
Calories: 314
Carbs: 45 g
Fiber: 6 g
Protein: 13 g
Total Fat: 12 g
Saturated fat: 4 g
Sodium: 124 mg



** For all smoothies here are the blending basics:

Blending Basics
For the best results, add ingredients in the order listed: liquids first, soft items (like yogurt or fresh berries) next, then firm produce, and finally frozen items. Begin at the lowest speed, and work your way up to high.


** To read the whole article, please visit Runner's World.


Tune in next Thursday for more nutritional tips and maybe even a recipe on Nutrition Thursdays!

Also, check in tomorrow to see my sixth installment of Progress Fridays!



 

Product Review Wednesdays: Men's & Women's Nike Free 5.0 Running Shoes

Men's & Women's Running Shoes from Nike ** image courtesy of Nike.com

In today's post, I have provided information about men's Saucony Triumph 11 running shoes and women's Saucony Nomad TR running shoes. The information on this page was sourced from Heavy.com and Saucony.com. Happy reading!

Shoes: According to Heavy.com, here are a couple pairs of shoes that ranked as the best running shoes for men and women.

Men's: Nike Free 5.0 Running Shoe (Price: $100.00)

Stay true to lightweight freedom with the Nike® Men's Free 5.0 running shoe. Having the largest heel-toe drop in the Nike® free line, the 8mm offset promotes a natural stride with extra protection and comfort. The upper uses no sew overlays to reduce irritation, while flywire cables enhance support through the arch. A new Free outsole design uses deep hexagonal flex grooves for optimal responsiveness and flex.

Nike Men's Free 5.0 Running Shoe

Check out nike.com to see other Nike Free 5.0 Running Shoe styles.
Also, check out the video below to get more detailed information about this shoe from RizKnows youtube page.

Women's: Nike Free 5.0 Running Shoe (Price: $100.00)

Nike’s Free 5.0 running shoe catches the eye with its vibrant colors, but it offers a whole lot more than innovative styling. For example, a breathable mesh exterior helps keep feet dry and comfortable even on the hottest days. A traditional lace construction keeps the shoe fitting snugly in all the right places while keeping pressure from the laces to a minimum. If you’re looking for a running show that will mold to your feet, this one is it. The Free features a minimal sockliner that conveniently molds to your feet for added support and protection as you rack up the miles.

Nike Women's Free 5.0 Running Shoe

Check out nike.com to see other Nike Free 5.0 Running Shoe styles.
Also, check out the video below to get more detailed information about this shoe from Running Warehouse youtube page.

For Extra Support:

** For extra support, I always run with an orthotic insole in my shoe. It adds an extra support for my arch and actually helps to keep my knees and hips from any pain during and after my run. There are some that are soft, but you need to go with one that is tough enough and will last. My personal preference is Orthaheel. Click here to find out more about them.





Tune in next Wednesday for more products and reviews on Product Review Wednesdays!

Also, check in tomorrow to see my sixth installment of Nutrition Thursdays!

Nutrition Thursdays: 6 Rules To Follow For Eating Right As A Runner

Nutrition Thursdays: 6 Rules To Follow For Eating Right As A Runner** image courtesy of Wikimedia Commons

In the past few weeks,  I have posted about foods that a runner should and should not eat, as well as, recipes that are good for your post-run appetite. This week I have chosen to share with you an article titled "6 Rules For Eating Right As A Runner" by Pamela Nisevich Bede from RunnersWorld.com. Here are the six rules they say you should follow:


1) Go On Empty (sometimes):

"What you eat before you hit the road or the gym all depends on when you’re exercising and what kind of workout you’re planning. Many people don’t have the time—or the stomach—to eat and digest food before a workout, especially if that workout is taking place in the early morning."

"For an easy workout of one hour or less, going without food or drink probably won’t do you any harm. (Just make sure you’re staying hydrated.) But for any event that’s longer or more intense, pre-workout fuel is critical. Go out on empty and you’ll fatigue sooner, plus you’ll have a much tougher time meeting your goals."


2) Keep It Simple:

"So what’s the perfect pre-workout meal? Familiar foods that are easy on your system, low in fat and fiber, and high in carbs will boost your energy without upsetting your stomach. "


3) Time It Right:

"When it comes to fueling your workout, timing is everything. Before your workout, you'll want to have something that will give you a boost of energy without leaving you with an upset stomach on the road. So focus on carbs, and foods that are low in fiber and low in fat. You can find lots of prerun meal and snack ideas here"

"In general, the bigger the meal the more time you'll need to digest. Each person is different, but you'll want to eat at least 30 minutes before you head out so you don't have GI distress when you're on the road. Within 20 minutes of finishing your workout, have a protein-rich snack to repair muscle tissue, and carbohydrates to restock your spent energy stores. This will kick start the recovery process so that you can bounce back quickly for your next workout. Learn more about post-run fuel for recovery."


4) Drink Up:

"Hydration is important, and not just when you’re exercising. Fluids regulate body temperature, move waste from your body, ensure that your joints are adequately lubricated, and help flush out the damaged cells that can lead to inflammation. And proper hydration can help control cravings, which is important because it’s often easy to mistake thirst for hunger."


"While there’s no set recommendation for daily fluid intake, a good rule of thumb is to aim to drink about half of your body weight in ounces each day. (So if you weigh 150 pounds, drink 75 ounces of water.) And you don’t have to just guzzle water. Fruits and vegetables can also help you stay hydrated. Plus they’re packed with antioxidants, which boost muscle recovery and immunity."


5) Get The Balance Right:

"Even if you’re not exercising with a goal of losing weight, you still need the right mix of foods and nutrients to feel energized on your runs and to stay injury-free. About 55 percent of your daily calories should come from carbohydrates, 25 percent should come from protein, and another 15 to 20 percent should come from unsaturated fats. But there’s no need to start carrying around a calculator. Don’t obsess. At each meal, just simply devote half of your plate to carbs, one-quarter of your plate to protein, and another quarter to healthy fats."


6) Take Out The Trash:

"If you have a family to feed, it may feel like you’re constantly surrounded by diet-dooming foods. Your kids and partner may not be trying to get in shape, but eating more fruits and vegetables, and less junk, is good for them, too. So next time you’re at the store, shop with a "clean kitchen" in mind."

"Limit the high-sugar, high-fat foods you toss in your cart; if they’re not in the house, you won’t be tempted to eat them. Stock your fridge with fruits, veggies, and whole grains, so they’ll be there when mealtime rolls around. Those foods will keep you feeling good when you’re working out, plus they’ll keep your heart healthy, your cholesterol low, and your blood sugar stable."





** If you would like to read more of the article, please visit RunnersWorld.com.


Tune in next Thursday for more nutritional tips and maybe even a recipe on Nutrition Thursdays!

Also, check in tomorrow to see my fifth installment of Progress Fridays!

Product Review Wednesdays: Men's & Women's Running Shoes from Saucony

Men's & Women's Running Shoes from Saucony
**image courtesy of Saucony

In today's post, I have provided information about men's Saucony Triumph 11 running shoes and women's Saucony Nomad TR running shoes. The information on this page was sourced from Heavy.com and Saucony.com. Happy reading!

Shoes: According to Heavy.com, here are a couple pairs of shoes that ranked as the best running shoes for men and women.

Men's: Saucony Triumph 11 Running Shoe (Price: $91.00 on sale)

Many runners find that the midsole on their shoes wears down over time. The Triumph 11 aims to resolve that problem with its innovative POWERGRID construction, or powerfoam material fortified with unique GRID technology. The result is a material that absorbs impact and distributes pressure as evenly as possible. This neutral shoe is ideal for serious runners looking for a shoe that can withstand the demands of higher mileage. A reflective screen print on the back heel offers an extra bit of safety on dark roads.

Saucony Triumph 11 Running Shoe

Check out saucony.com to see other Saucony Triumph 11 Running Shoe styles.
Also, check out the video below to get more detailed information about this shoe from The Running Shoe Review youtube page.

** video courtesy of The Running Shoe Review.

Women's: Saucony Nomad TR Running Shoe (Price: $110.00)

The Nomad TR has a PWRTRAC outsole that’s engineered to adapt to various terrain types while providing excellent traction and durability. Its oblique toe last shape and 1-piece upper construction deliver a sock-like fit and feel for every mile of your run.

Saucony Nomad TR Running Shoe

Check out saucony.com to see other Saucony Nomad TR Running Shoe styles.
Also, check out the video below to get more detailed information about this shoe from Rob Andro's youtube page.

** video courtesy of Rob Andro

For Extra Support:

** For extra support, I always run with an orthotic insole in my shoe. It adds an extra support for my arch and actually helps to keep my knees and hips from any pain during and after my run. There are some that are soft, but you need to go with one that is tough enough and will last. My personal preference is Orthaheel. Click here to find out more about them.





Tune in next Wednesday for more products and reviews on Product Review Wednesdays!

Also, check in tomorrow to see my fifth installment of Nutrition Thursdays!

Supplement Saturdays: Dr. Oz's 15 Effective Energy Boosters

Supplement Saturdays: Dr. Oz's 15 Effective Energy Boosters

 

 

 

** image courtesy of Dr. Oz

This week I have decided not to feature a product, but to share with you several things to help boost your energy. Sometimes I feel as though I am too tired to go for a run. If this happens, trust what your body is telling you and maybe skip that day. Other times I just know I need a little push and a boost in energy usually helps. I found an article from Doctor Oz's website titled "15 Effective Energy Boosters".  In his article he tells you what the problem might be and gives you reasoning on why that particular item works. Here they are:



1) Oat Straw Extract:

The problem: The clock shows it's past your bedtime, but your mind won't stop racing. If your worries or to-do lists keep you up, or if you don't wake up feeling refreshed, it's hard not to give into the lure of energy drinks the next day. The problem with most energy drinks is the combination of caffeine and sugar are guaranteed to make you crash.

Why it works: Oat straw extract is an all-natural energy booster with no sugar or caffeine, which means no midday crash. Researchers have found oat straw may expand the arteries in your brain so more blood pumps through it, revving brain function.


2) Rhodiola:

The problem: It’s only 11 a.m. and you already want to take a nap under your desk.

Why it works: Rhodiola, one of nature’s best energy builders, helps multiply your energy molecules, giving you a boost throughout the day.

How to use it: Start with 100 mg every day to keep your energy up. If you’re still in a slump, try 200 mg a day. The supplement is available in most health-food stores.



3) Dr. Oz's No Bake Energy Bars:

The problem: After lunch, you’re exhausted, can’t focus on work and need a pick-me-up.

Why it works: These easy-to-make bars are a power combo of protein, fiber and antioxidants. Bonus: They have none of the caffeine or sugar of a diet soda or other energy beverage.

How to use it: Make a week’s worth of portable bars in just 15 minutes! Try one after lunch to fight off the midday slump. Click here for the full recipe!


  
4) Orange Lens Glasses:

The problem: You have a hard time sleeping at night and an even harder time tearing yourself away from the computer.

Why it works: If you reach for your smartphone or sleep with the TV on, the blue light these devices emit may be suppressing your body’s ability to secrete melatonin, a sleep hormone. Glasses with orange lenses block the melatonin-robbing light coming from your devices so you can sleep better at night and feel more energized in the morning!

How to use it: Wear them two hours before bedtime while you are on the computer or watching TV. You can find orange- or amber-lens glasses online for under $15!



5) Kiwi:

The problem: You feel tired and burned out all day.

Why it works: Not only does it have twice the potassium of a banana and twice the vitamin C of an orange, a kiwi also has 2.5 grams of fiber, which keeps you full and prevents energy lows when you’re hungry. The simple sugars will quickly give you a rush of energy, and the fiber will keep you satiated.

How to use it: Try for two kiwi a day, which adds up to only 100 calories and all the energy you’ll need to get through those long meetings. The simplest thing to do is to slice one in half and scoop it out with a spoon, but you can add it to any meal.


6) Tryosine:

The problem: You wake up in the morning feeling unrefreshed.

Why it works: This amino acid is found in eggs, cottage cheese and smoked salmon. It may help some people feel more alert and may help with physical and mental energy.

How to use it: Add some smoked salmon to your morning toast with a side of eggs and cottage cheese.



7) Hydrating Foods:

The problem: You felt full of energy in the morning, but find yourself slowing down in the afternoon.

Why it works: Sometimes your energy can dip from dehydration. Fortunately, drinking glasses of water isn’t the only way to get your hydration. Water-filled foods like cucumber, celery, radishes, tomatoes and peppers can help give you a dose of much needed hydration.

How to use it: Add these delicious veggies to your lunch salad.



8) Coconut Chips:

The problem: You get through the early afternoon but find your energy levels falling in those final hours of the workday.

Why it works: Coconut is packed with healthy fats and oils that are good for your brain.

How to use it: Add it as an afternoon snack.



9) Iced Pineapple Tea:

The problem: You just got your large skim caramel macchiato with an extra shot of espresso with whipped cream to get you through the afternoon. An hour later, your energy is crashing.

Why it works: Tea carries the perfect amount of caffeine, and pineapple juice adds just the right amount of sweetness.

How to use it: Replace your sugar-laden afternoon iced coffee with this sweetened tea by adding pineapple juice to your favorite tea.



10) Breathe Deeply:

The problem: Your day has been stressful. You’re about to go into another meeting, but you’re feeling low on energy.

Why it works: Stress makes breathing more rapid, which can decrease the oxygen supply to the brain.

How to use it: Whenever you feel a dip in your energy, put the tip of your tongue behind your upper teeth. Inhale through your nose for four counts. Hold the breath for seven counts, then exhale for eight counts.



11) Hot Water With Lemon:

The problem: Dehydration can make you feel sluggish and lethargic before you even have a chance to start your day.

Why it works: Staying hydrated is key to keeping your energy levels high.

How to use it: Having a cup of warm lemon water in the morning infuses your body with needed liquid after hours without water. Adding lemon boosts the benefits by infusing the drink with vitamins and flavor.



12) Green Tea:


The problem: You need a caffeine kick, but you’re trying to cut back on your coffee drinking.

Why it works: Green tea has that perfect mix of caffeine, nutrients, flavor and hydration.

How to use it: This nutrient-packed drink will help get you going in the morning and support your body in the stresses of the day ahead.



13) Yerba Mate:

The problem: You’re looking for a replacement for your morning cup of joe.

Why it works: This traditional South American tea ranks higher on the caffeine list than most of the teas currently consumed in the U.S. It comes in just under coffee’s levels and above most sodas. While most coffee lovers won’t feel the kick of a warm green tea, yerba mate will pack enough of a caffeine punch that it could replace coffee. The tea is also high in nutrients.

How to use it: Have one cup every day or every other day to get the benefit of its energy.




14) Protein & Fiber Breakfast:

The problem: Your breakfast isn’t filling and you’re hungry again by mid-morning.

Why it works: Protein and fiber are two key components to setting yourself up for success throughout the day. Fiber slows the digestion of your food, allowing your body to slowly extract sugars and nutrients over the course of the morning rather than being flooded all at once. Combined with fiber, protein helps to make your meal more satisfying. You feel full sooner and longer, which means you’ll eat less while maintaining high energy levels throughout the morning.

How to use it: Try a side of an egg with your oatmeal or add some blueberries to your morning bowl of yogurt.



15) Cocoa:

The problem: You’re looking for more variety in your energizing morning drink routine.

Why it works: The cacao bean is packed with nutrients and vitamins and packs its own low-level caffeine punch.

How to use it: The key to reaping the health benefits of cocoa is to find a pure cocoa powder without any added sugars or flavors. Make your own morning or afternoon hot chocolate with almond milk, honey and a touch of vanilla essence. If you’re going for a sliver of chocolate, make sure it’s as dark as possible with less sugar.





** To read the full article, please visit Dr. Oz's website.



Tune in next Saturday for more supplement information on Supplement Saturdays!

Also, check in tomorrow for my fifth installment of Song List Sundays!

Nutrition Thursdays: 10 Foods That Are Essential For Runners

Nutrition Thursdays: 10 Foods That Are Essential For Runners** image courtesy of Wikimedia Commons

In the past few weeks,  I have posted about foods that a runner should and should not eat, as well as, recipes that are good for your post-run appetite. This week I have chosen to post on more foods that are essential for runners. An article I found on Competitor.com titled, by Matt Fitzgerald, "10 Essential Foods For Runners" talks about ten foods that will help with your energy, recovery, and overall fitness health. Here are the ten foods they say are the best for runners:


1) Wild Salmon:

"Wild salmon is an excellent source of omega-3 essential fatty acids, which are sorely deficient in the average American’s diet. Omega-3 fats boost heart health by creating more elastic blood vessels and improve nervous system functioning. These benefits go beyond general health to affect exercise performance. A study published in the European Journal of Applied Physiology showed that fish oil supplementation increased heart stroke volume (or the amount of blood the heart pumps with each contraction) and cardiac output (or the total amount of blood pumped by the heart) during low- to moderate-intensity exercise."


2) Cherries:

"Cherries are the most antioxidant-rich fruit on earth. They contain particularly large concentrations of a type of antioxidants called anthocyanins. Antioxidants provide a host of health benefits ranging from maintaining healthy blood vessels to prevention of cancerous tumor growth. They’re also good for athletic performance. In one study, the addition of cherry juice to the diet of competitive rowers significantly reduced the amount of strength loss and muscle soreness they experienced after a strength test designed to cause muscle damage compared to a group of fellow rowers who received a placebo instead."


3) Kale:

"Kale is a member of the cabbage family. It contains high levels of vitamins A, B6, C and K, as well as iron and calcium, and is one of the most antioxidant-rich vegetables. NutritionData.com gives kale a maximum five-star rating in the category of optimum health. Kale also has strong anti-inflammatory properties. Low-grade inflammation resulting from exercise-induced muscle damage is a daily nuisance for many runners and can become a chronic issue in some cases. Maintaining a diet that’s high in anti-inflammatory foods reduces the risk of this problem."


4) Skim Milk:

"With its balance of fast-acting carbohydrates and proteins, skim milk is the ideal post-exercise muscle recovery “food” for runners. Research has shown that muscle glycogen stores are replenished and muscle tissues are repaired fastest when carbs and proteins are consumed together after the completion of a workout. A study by researchers at Indiana University found that chocolate-flavored skim milk outperformed a popular recovery supplement when consumed after exercise."

5) Bananas:

"Bananas are among the best pre-workout and pre-race foods for runners. Bananas are almost all carbohydrate. A large banana contains more than 30 grams of carbohydrate, just 1 gram of protein, and no fat whatsoever. Bananas are also extremely high in potassium (400 mg), which is lost in sweat during exercise. Their softness and light taste make them easy to consume even with pre-race nerves, and their natural “wrapper” makes them handy for eating on the road."

6) Soy:

"Soy is a bona fide superfood. First, it’s incredibly versatile. You can enjoy it as edamame (steamed young soybeans), tofu, soymilk, and as the protein source in everything from soy burgers to some varieties of frozen burritos and energy bars. On top of that, soy provides a number of proven health benefits. Soy is clinically proven to lower cholesterol, reduce negative symptoms of menopause, and help prevent osteoporosis. It is also an excellent source of a type of antioxidants called phytoestrogens. On top of all that, soy is a great source of post-exercise protein to promote muscle recovery. Researchers at the Ohio State University recently published a study showing that soy protein is as effective as whey protein in promoting muscle growth in response to training."

7) Old-Fashioned Oatmeal:

"Sports nutritionists recommend that runners get approximately 60 percent of their daily calories from carbohydrate to maximize workout performance. The average runner gets less than 50 percent of his or her calories from carbs. Starting your day with a high-carb breakfast is a great way to boost your overall carbohydrate intake. Old-fashioned oatmeal provides a whopping 27 grams of carbohydrate per 1/2-cup serving. What’s more, old-fashioned oatmeal is a high-fiber, low-glycemic index food, so the energy it provides is long-lasting. A Penn State study found that men were able to exercise significantly longer after a breakfast of old-fashioned oatmeal than after a high glycemic index breakfast of puffed rice."

8) Green Tea:

"Green tea is on its way toward becoming the beverage of choice among runners, and with good reason. Green tea contains a high concentration of a class of antioxidants called catechins. A couple of Japanese studies showed that green tea extract supplementation increased endurance in mice. It appears that it worked by increasing the muscles’ capacity for fat burning during exercise by reducing the activity of free radicals that inhibit fat metabolism.

As yet, there have been no human studies showing an ergogenic effect of green tea extract supplementation. However, in a recent human study from the University of Birmingham, England, acute supplementation with green tea extract increased fat burning during moderate-intensity exercise by 17 percent. These results suggest a strong possibility that green tea extract could delay fatigue during prolonged moderate-intensity efforts.

Other studies have shown that green tea reduces free radical damage to muscle tissue during exercise. And the caffeine in green tea is also beneficial for runners. (Green tea has 25-30 mg caffeine per 8-oz serving, compared to 120-170 mg in coffee.) Caffeine has been shown to boost performance in races of every distance by stimulating the nervous system and reducing perceived exertion."

9) Tomatoes:

"All of a sudden tomatoes are best known as the vegetable (technically a fruit) that contains the antioxidant lycopene. While lycopene certainly is a beneficial nutrient, whose consumption is associated with reduced risk of macular degeneration and certain types of cancer, it is only one of countless healthy phytonutrients contained in tomatoes. Tomatoes are also a great source of many vitamins and minerals that are helpful to runners, including vitamin B6. A recent study found that laboratory animals fed a vitamin B6-deficient diet were not able to store as much muscle glycogen. Another great thing about tomatoes is that they add a lot of flavor to a wide variety of dishes and meals without adding many calories (there are just 27 calories in a cup of cherry tomatoes). Thus, tomatoes contribute to a diet that is both lean and satisfying and keeps you at your optimal race weight without feeling deprived."

10) Whole-Wheat Pasta:

"Pasta is one of the most carbohydrate-dense foods, making it a great food to eat before big workouts and races, when you want to maximize muscle glycogen stores, and after big workouts, when you want to replenish those stores. But whole-wheat pasta is a better choice than pasta made with refined wheat flour. One cup of cooked whole-wheat spaghetti provides six grams of fiber, which promotes satiety and digestive health. Whole-wheat past is also a longer-lasting energy source than regular pasta."

** If you would like to read more of the article, please visit Competitor.com.

Tune in next Thursday for more nutritional tips and maybe even a recipe on Nutrition Thursdays!

Also, check in tomorrow to see my fourth installment of Progress Fridays!

Product Review Wednesdays: Men's & Women's Running Shoes from ASICS

Men's & Women's Running Shoes from ASICS** image courtesy of ASICS

In today's post, I have provided information about men's ASICS Gel-Kayano 20 running shoes and women's ASICS Gel-Noosa Tri 9 running shoes. The information on this page was sourced from Heavy.com. Happy reading!

Shoes: According to Heavy.com, here are a couple pairs of shoes that ranked as the best running shoes for men and women.

Men's: ASICS Gel-Kayano 20 Running Shoe (Price: $79.98 - $169.99)

The Gel-Kayano series recently celebrated its 20th anniversary. While many running shoes come and go, the Kayano series has built a reputation for dependability and durability, especially among serious runners. Highlights include a FluidFit upper that conforms to runners’ feet and a FluidRide midsole that cushions feet in the right places without the added weight. There are also rearfoot and forefoot gel cushioning systems to keep aches and pains at bay as you’re pounding the pavement.

ASICS Gel-Kayano 20 Running Shoe

Check out asics.com to see other ASICS Gel-Kayano 20 Running Shoe styles.
Also, check out the video below to get more detailed information about this shoe from Running Warehouse..

** video courtesy of Running Warehouse.

Women's: ASICS Women's Gel-Noosa Tri 9 Running Shoe (Price: $67.99 - $140.00)

The Asics Gel Noosa Tri 9 is a top choice among active women. Although the shoe features a triathlon-specific design, it can also be used primarily for running. If you’re training for a triathlon, however, you’ll especially like the easy-on elastic laces, which cuts down on the amount of time you spend transitioning from the bike to the pavement. The seamless open mesh construction helps to air out your shoes and feet on the go. A Dynamic DuoMax support system keeps aching, painful feet at bay.

ASICS Women's Gel-Noosa Tri 9 Running Shoe

Check out asics.com to see other ASICS Women's Gel-Noosa Tri 9 Running Shoe styles.
Also, check out the video below to get more detailed information about this shoe from RunningShoes.com.

** video courtesy of RunningShoes.com

For Extra Support:

** For extra support, I always run with an orthotic insole in my shoe. It adds an extra support for my arch and actually helps to keep my knees and hips from any pain during and after my run. There are some that are soft, but you need to go with one that is tough enough and will last. My personal preference is Orthaheel. Click here to find out more about them.





Tune in next Wednesday for more products and reviews on Product Review Wednesdays!

Also, check in tomorrow to see my fourth installment of Nutrition Thursdays!

Fitness Tip Tuesdays: 300 Abs - 300 Reps For Perfect Abs

Last week, I posted several exercises you could do to strengthen your core. This week I am sharing with you an ab workout that my sister and I have done before called 300 Abs. I would not suggest doing this exercise routine if you are just starting out with exercise and working out. I have provided a link to each ab exercise, so feel free to click on each exercise to see a video of how to perform each movement.

300 Ab Workout:

** Do this exercise every other day in addition to cardio or strength training.

Part 1:

30 Crunches
20 Bicycle Crunches
30 Toe Crunches
20 Reverse Crunches

Part 2:

15 Side Plank Hip Lifts (Right Side)
30 Crunches
15 Side Plank Hip Lifts (Left Side)
40 Russian Twists

Part 3:

30 Bicycle Crunches
15 Oblique V-Ups (Right Side)
20 Reverse Crunches
 15 Oblique V-Ups (Left Side)
10 Leg Lifts


**  When first doing the 300 abs, you will most likely want to take a short 30 second - 1 minute break in between each section. Try not to go over two minutes of rest in between each section. This ab workout always made me want to cheat, but if you can push yourself to do it right the whole way through you will definitely feel the results.


Here is a video of someone doing the 300 ab workout (video image is not correct for some reason):

Tune in next Tuesday for more running, fitness and exercise tips on Fitness Tips Tuesdays!

Also, check in tomorrow to see my fourth installment on Product Review Wednesdays!

Supplement Saturdays: GU Energy Gel

Supplement Saturdays: GU Energy Gel** image courtesy of GU

Gu energy gel is interesting. I have never used it while running, but I have used it on a bike ride (bicycles). The gooeyness kinda freaked me out at first, but after I finally got it down I realized that it was basically a lifesaver by giving me the energy to finish the ride. Here is the Gu energy gel:


GU Energy Gel (Box of 8 Price: $11.60 / Box of 24 Price: $34.80) To purchase this product or find out more about it, go to the GU website.

GU Energy Gel

From their website:

"Created for daily training and competition, GU Energy Gel packs energy-dense calories in a portable packet to help sustain energy demands of any duration or activity. The 100-calorie packet contains carbohydrates (maltodextrin and fructose) that use non-competing pathways to help maximize carbohydrate absorption and utilization while diminishing stomach distress. Sodium, the primary electrolyte lost in sweat, aids in hydration by maintaining water balance. The branched-chain amino acids (leucine, valine, isoleucine) may reduce mental fatigue and decrease muscle damage."

"ELECTROLYTES Maintain water balance and aid in optimum hydration. CARBOHYDRATES Deliver ready-to-use energy and delay bonking by sparing glycogen. AMINO ACIDS Reduce mental fatigue and decrease muscle damage. CAFFEINE Enhances performance by increasing focus and concentration and decreasing perceived effort during exercise."

** "Consume one packet 5 minutes before, and one packet every 45 minutes during activity."




Flavors: Mandarin Orange, Tri-Berry, Jet Blackberry, Vanilla Bean, Chocolate Outrage, Strawberry Banana, Espresso Love, Lemon Sublime, Salted Caramel, Chocolate Peanut Butter, Salted Watermelon, Caramel Macchiato, Root Beer, Big Apple, Peanut Butter, Tastefully Nude, and Maple Bacon.



** To check out more products from GU, check out the GU website!




Tune in next Saturday for more supplement information on Supplement Saturdays!

Also, check in tomorrow for my fourth installment of Song List Sundays!

Nutrition Thursdays: 9 Foods That Reduce Inflammation

Nutrition Thursdays: 9 Foods That Reduce Inflammation** image courtesy of The Foodologist

Runners can go through a lot joy while running, but what about the times you deal with the not so fun parts like pain, soreness, and inflammation? Yes, Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, are used to ease pain and inflammation will work to help the side effects of running subside, but why not try a more natural approach? RunnersWorld.com says that "the body may adapt better to training when left to heal without the use of anti-inflammatories; minimizing their use allows runners to listen to warning signs and adjust training with a clearer perspective." They also say that "Taking ibuprofen before an ultra can actually increase oxidative stress on the body by reducing the kidneys’ ability to manage the by-products of a long and demanding endurance crusade. Pre-race consumption of NSAIDs can also contribute to electrolyte imbalances, which can have devastating effects during distance events." That does not sound so good to me!

My mother shared an article with me the other day from MotherEarthLiving.com, by Valerie Latona, titled "9 Foods That Reduce Inflammation". I found it to be quite a good read. Here are the nine foods that reduce inflammation, according to the article:


1) Amaranth:

"Amaranth is a seed that acts like a grain,” says holistic health coach Kristine Nicholson, a healthy eating specialist for Whole Foods Market in Millburn, New Jersey. “But it’s got a whole lot more nutrition than grains.” It contains about four times as much calcium as wheat, and twice as much iron and magnesium. Plus, it’s gluten-free and easy to digest—a good option for those with food sensitivities or allergies. Other best bets: quinoa, millet and wild rice, which is lower in carbs and higher in protein than brown rice."


2) Ginger:

"Ginger belongs to a class of herbs called bitter herbs,” says Jeffrey Morrison, a New York City-based doctor and author of Cleanse Your Body, Clear Your Mind. “Horseradish is another one. They’re very good anti-inflammatories.” Ginger—which contains potent anti-inflammatory compounds called gingerols—helps prevent the body from manufacturing prostaglandins and leukotrienes, both of which trigger inflammation. Studies have found ginger extract reduces the swelling and pain associated with osteoarthritis and rheumatoid arthritis. Drink ginger tea and use fresh ginger in everything from soups to stir-fries."


3) Grass-fed Beef:

"Conventionally raised red meat contains unhealthy ratios of omega-6 to omega-3, as high as 20:1—why it’s considered bad for the heart and just about every other organ in the body. But organic grass-fed red meat is rich in inflammation-quelling omega-3 fatty acids, and has a ratio of omega-6s to omega-3s around the ideal 4:1. It’s also rich in B vitamins, selenium and zinc. Daniluk, author of Meats that Heal Inflammation, suggests mixing up the kind of grass-fed meat you eat; try bison, elk and venison, too. But never chargrill meats. This creates advanced glycation end products, which promote inflammation by damaging essential proteins."


4) Green Tea:

"Numerous studies prove the anti-inflammatory benefits of green tea—made from unfermented leaves. The reason? Green tea contains one of the highest concentrations of powerful antioxidants called catechins, including potent epigallocatechin gallate, or EGCG. One study found that EGCG might block the overproduction of pro-inflammatory substances. Other studies have linked tea drinking (at least two cups per day) to a reduced risk of heart disease and stroke, lower cholesterol levels and even lower rates of cancer. “Drink organic, whole-leaf green tea to get the full benefits,” Nicholson says."


5) Kale:

"Bitter vegetables such as kale, spinach, radishes, broccoli raab and mustard greens have anti-inflammatory effects because of their high antioxidant levels. But all brightly colored fruits and vegetables—from blueberries to red bell peppers—are rich in inflammation-quelling antioxidants, too. These compounds help neutralize the harmful free radicals that trigger inflammation and disease."


6)  Mushrooms:

"Mushrooms are the only vegetable source of vitamin D—a hormone that plays a key role in immune system health—if they’ve grown under ultraviolet (UV) light. (Like humans, mushrooms produce vitamin D when exposed to UV light.) One study in The Journal of Immunology found that vitamin D is key for inhibiting the “inflammatory cascade” in the body, particularly in people with chronic inflammatory diseases such as asthma, arthritis and prostate cancer. You typically get 400 IU of vitamin D per 1 cup of mushrooms."


7) Oregano:

"This herb contains an active agent called rosmarinic acid that’s extremely rich in free radical-fighting antioxidants. But nearly all herbs are rich in antioxidants that can help fight inflammation. Many herbs are also antimicrobial. “Much of what we’re seeing today is the presence of infections in the body that trigger inflammation,” says Kristine Gedroic, an integrative family practitioner based in Morristown, New Jersey, pointing to research on bacteria-triggered gum disease linked to inflammatory conditions such as arthritis and Alzheimer’s disease. Skip the spice jars, though. Fresh is best when it comes to herbs. “Have your own herb garden—on your windowsill or in your backyard,” Gedroic says. “It truly is nature’s pharmacy."


 8) Organic Coconut Kefir:

"Dairy tops many pro-inflammatory food lists, which is why many experts recommend dairy-free alternatives. Coconut-based kefir (made by fermenting coconut milk), yogurt-style cultured coconut milk and fermented coconut water are all rich in live probiotics, healthy bacteria that displace bad bacteria in the gut. (See 13 Proven Health Benefits of Probiotics.) “Seventy percent of the immune system is in the digestive tract,” Morrison says. “Healthy bacteria, or probiotics, help regulate the immune system, thereby helping reduce inflammation.” Make sure the label says “live and active cultures"."


 9) Tumeric:

"This potent anti-inflammatory seems to inhibit eicosanoids, molecules that play a key role in the inflammatory response. One study found that supplements of curcumin (turmeric’s active ingredient) reduced levels of C-reactive protein, a general inflammation marker linked to arthritis and cardiovascular disease. Another study of people with early-stage Alzheimer’s disease found that curcumin seems to inhibit formation of the inflammatory plaque that accompanies the disease. Look for organic turmeric root; make tea or add it to eggs, salad dressings and vegetable dishes. Or take supplements: Integrative doctor Andrew Weil recommends 400 to 600 mg of standardized 95 percent curcuminoids, three times a day for patients with arthritis, tendonitis and autoimmune disorders. Avoid it if you have gallstones, bile duct dysfunction or are pregnant."




 ** To read more of the article "Fight Inflammation With Food", visit RunnersWorld.com.

 ** To read more of the article "9 Foods That Reduce Inflammation", visit MotherEarthLiving.com.




Tune in next Thursday for more nutritional tips and maybe even a recipe on Nutrition Thursdays!

Also, check in tomorrow to see my third installment of Progress Fridays!

5 Summer Races That You Should Not Miss Out On in 2015

The only type of fun run that I have ever done is an Electric Run in Charlote, NC a few years ago. I have always wanted to participate in a color run, maybe even something like the zombie run! Here are a few runs that Women's Running Online says are 5 awseome runs that you shouldn't niss out onn this summer:

1) Sundae 5K:

Celebrating a hard race with a cold, sweet treat brings back some of my favorite childhood memories, so it’s no surprise that the thought of the Sundae 5K instantly makes my mouth water. The promise of a finish-line buffet packed full of ice cream and toppings might be just what I need to score the PR I’ve been chasing.

Where: Charlotte, NC
When: 8/29/15
sundaerun.racesonline.com
 

2) Wet N' Wild 5K:

If running a 5K followed by a gentle swim sounds like a little slice of heaven, the WetNWild 5K is the perfect race for you. Runners weave through the hilly park before finishing with a splash in the lazy river.

Where: La Mirada, CA
When: August
wetnwild5K.com


3) Bubble Run:
 
I have to beg my 12-year-old to take a shower, but some-thing tells me he’ll be the one begging for clean fun at the Bubble Run this summer. Each kilometer features a foam bog, dousing runners from head to toe in the frothy stuff. I can’t wait to join this effervescent party!

Where: Multiple locations
When: Multiple dates
bubblerun.com


4) Glow In The Park Run:
 
Avoid the scorching heat of the sun without sacrificing the bright light at a Glow in the Park Run. With neon paint, fluorescent foam and UV glow water, this event guarantees fade-resistant fun.

Where: Multiple locations
When: Multiple dates
glowintheparkrun.com
 

5) Night Nation Run:
 
If you’re hoping to improve your cadence, the Night Nation Run has just the beat you need. This nighttime race challenges you to run (or dance!) your way through the electrifying course with headliner DJs stationed through-out.

Where: Multiple locations
When: Multiple dates
nightnationrun.com

** To read the full article, please visit Women's Running!

Check in tomorrow to see my third installment of Nutrition Thursdays!

Product Review Wednesdays: Men's & Women's Trail Running Shoes from Salomon

Men's & Women's Trail Running Shoes from Salomon
** image courtesy of Salomon

In today's post, I have provided information about men's and women's Salomon Speedcross 3 trail running shoes. The information on this page was sourced from Heavy.com. Happy reading!

Shoes: According to Heavy.com, here are a couple pairs of shoes that ranked as the best running shoes for men and women.

Men's: Salomon Men's Speedcross 3 Trail Running Shoe (Price: $73.52 - $234.49)

Unlike most trail running shoes, the SPEEDCROSS 3 isn’t weighed down by excess material. Just because it’s lightweight, however, doesn’t meant that the shoe is any less stable or durable on rocky terrain. Aside from its fast, light construction, the shoe appeals to runners seeking an incredibly precise fit to help keep feet steady on any type of trail. A water resistant textile and grip designed for mud and snow makes this product one of the best men’s trail running shoes on the market.

Salomon Men's Speedcross 3 Trail Running Shoe

Check out Salomon.com to see other Salomen Men's Speedcross 3 Trail Running Shoe styles.
Also, check out the video below to get more detailed information about this shoe from the Running Warehouse.

** video courtesy of Running Warehouse

Women's: Salomon Women's Speedcross 3 Trail Running Shoe (Price: $67.75 - $137.50)

Most trail running shoes are weighed down by a heavier material and sturdy grips, but not this one. The SpeedCross 3 W has a light and fast design while providing the support you need for rugged trail surfaces. As with most trail shoes, you can expect a very precise fit and grip that keeps your feet steady in any conditions. A convenient lace pocket provides fast and efficient storage when you need it, while the shoe’s anti-debris mesh keeps debris from getting lodged between your foot and the footbed.

Salomon Women's Speedcross 3 Trail Running Shoe

Check out salomon.com to see other Salomon Women's Speedcross 3 Trail Running Shoe styles.
Also, check out the video below to get more detailed information about this shoe from Outdoor Dear Lab.

** video courtesy of Outdoor Dear Lab.

For Extra Support:

** For extra support, I always run with an orthotic insole in my shoe. It adds an extra support for my arch and actually helps to keep my knees and hips from any pain during and after my run. There are some that are soft, but you need to go with one that is tough enough and will last. My personal preference is Orthaheel. Click here to find out more about them.





Tune in next Wednesday for more products and reviews on Product Review Wednesdays!

Also, check in tomorrow to see my third installment of Nutrition Thursdays!

Fitness Tip Tuesdays: How To Workout Your Core

Fitness Tip Tuesdays: How To Workout Your Core**image courtesy of Pop Sugar

Last week, I posted about about how to prepare yourself for a race, 5K, marathons, etc. This week I am posting on several exercises you can do to strengthen yourself and (hopefully) become a better runner. I believe the core of the body is one of the most important areas that, not just runners, everyone should work out.

You might wonder what exactly your core is. An article I found from breakingmuscle.com states that "your core is a complex series of muscles, extending far beyond your abs, including everything besides your arms and legs. It is incorporated in almost every movement of the human body.
Our core has three-dimensional depth and functional movement in all three planes of motion. Many of the muscles are hidden beneath the exterior musculature people typically train. The deeper muscles include the transverse abdominals, multifidus, diaphragm, pelvic floor, and many other deeper muscles." To read more about your core, please visit breakingmuscle.com

I found an article on Bodybuilding.com labeled "5 Core Workouts For A Tight Midsection - A Beginner's Guide." In the article, Alex Stewart, from Bodybuilding.com, goes over the anatomy of the human core and lists five workouts to help you strengthen yours. Here is his explanation of the anatomy, function and ways to exercise the core:

Abdominals:

Rectus Abdominus:

Location: Covers the area from sternum all the way down to the pelvis bone. 
 Function: Pulls the upper torso to the hips.
Exercises: Crunch or Sit-up.

Oblique:

Location: Side of the waist.
                 - Internal Obliques
                 - Transverse Obliques
                 - External Obliques 

Function: Tilt and twist the torso.
Exercises: Side Bends and Decline Oblique Crunches.

Intercostals:

Location: Between the side of the rib cage. It comes into play when you flex the torso and twist from side to side. 
Function: Elevation and depression of the rib.
Exercise: Air Bike.

Serratus:

Location: Between front abs and lats. 
Function: Pulling of the scapula forward and around like in the motion of throwing a punch.
Exercises: Barbell Pullovers and Cable Crunches

** Alex also states that "The core is made up of primarily fast-twitch muscle fibers...hard, heavy, and explosive bouts of exercise will stimulate fast-twitch fibers a lot more. core training should be in the moderate rep range for best growth. No more endless reps of crunches and sit-ups like you've done in the past. Focus on sets in the 8-15 rep range."



Here is a sample of one of the core workout programs he shares in his article (Below, click each workout to see a video of how to perform each exercise):

Sample Core Workout 1:

1) Cable Crunch: 1 set of 30 seconds + 15 seconds rest
2) Side Bends: 1 set of 30 seconds + 15 seconds rest
3) Crunches: 3 sets of 10-15 reps
4) Reverse Crunch:3 sets of 10-15 reps

There are pictures in the article of each exercise. If you would like to read more of his article and see more exercises to workout your core, please visit Bodybuilding.com.




Tune in next Tuesday for more running, fitness and exercise tips on Fitness Tips Tuesdays!

Also, check in tomorrow to see my third installment on Product Review Wednesdays!

Supplement Saturdays: Essential Supplements For Runners

Supplement Saturdays: Essential Supplements For Runners** image courtesy of www.top.me

You can go out and purchase expensive supplements and shakes to help prepare and restore things lost due to exercise, working out, running, etc, but what are the things your body really needs? I found an article from runningshoesguru.com, titled "5 Supplements to Keep A Runner's Body Going", that mentions five key items that runners that runners should always have in their system. Below are a list of the five supplements:


1) Creatine:

"This amino acid delivers crucial benefits to all athletes. Its main claim to fame is its ability to boost muscle recovery and growth. When used by those who engage in cardio-intensive workouts like running, it counteracts the negative aspects of such endeavors, including muscle inflammation and cellular damage. When consumed daily, creatine supplements may reduce submaximal VO2 levels, which allows your body to use oxygen more efficiently while exercising. It may also help you run more efficiently in hot conditions by improving your body’s sweat rate, heart rate and the way in which water is distributed."


2) Whey Protein:

"Protein is an essential nutrient, and none of us would survive without it. It accounts for about 17 percent of the average person’s body weight, and it plays a crucial role in the body regulation and maintenance processes like fluid balance, hydration and cellular repair. how can whey protein boost your abilities as a runner? Its main draw is that it replaces the proteins you break down while running and helps to build lean tissue, which aids in overall muscle recovery. If your protein stores run low, you become more susceptible to injury. You may also become fatigued too easily and can even lose muscle mass. For most runners, supplementing with about 40 to 60 grams of whey protein per day is sufficient."


3) Caffeine:

" In addition to enhancing mental acuity and alertness, boosting the body’s ability to convert fat into usable energy and bolstering coordination and reaction time, caffeine helps to reduce the perception of effort, which makes running feel “easier.” Interestingly enough, caffeine may also aid in post-running recovery. However, that’s only true when it’s used in conjunction with carbohydrates. Studies have shown that having a drink containing caffeine and carbs following a workout improves your body’s ability to rebuild glycogen stores by a whopping 66 percent."


4) Calcium:

"Like iron supplementation, calcium supplementation is a bit of a mixed bag for anyone, and runners are no exception. Most people understand the correlation between calcium and bone density. Low calcium levels can lead to osteoporosis, and osteoporosis can spell the end of your running days for good. Although you’re unlikely to need calcium supplements, chances are good that you could benefit from vitamin D supplements. Vitamin D helps the body absorb calcium from food, so a more practical way to keep bones strong and to ward off stress fractures from running may be to add vitamin D supplements into the mix.


5) Iron:

"This one’s particularly relevant to female runners, who are far more likely to suffer from iron deficiency than their male counterparts. The reason? Prior to menopause, women lose blood every month. Indeed, menstruation ups the odds of being anemic, which means you don’t have enough iron stored in your blood. However, some studies suggest that runners in general may be more susceptible to iron deficiency. It’s unclear why this happens, but it may have something to do with sweating excessively for extended periods of time."



** To read the full article, visit RunningShoesGuru.com



Tune in next Saturday for more supplement information on Supplement Saturdays!

Also, check in tomorrow for my third installment of Song List Sundays


 

This amino acid delivers crucial benefits to all athletes. Its main claim to fame is its ability to boost muscle recovery and growth. When used by those who engage in cardio-intensive workouts like running, it counteracts the negative aspects of such endeavors, including muscle inflammation and cellular damage - See more at: http://www.runningshoesguru.com/2015/01/5-supplements-to-keep-a-runners-body-going/#sthash.J8yyBuU3.dpuf

This amino acid delivers crucial benefits to all athletes. Its main claim to fame is its ability to boost muscle recovery and growth. When used by those who engage in cardio-intensive workouts like running, it counteracts the negative aspects of such endeavors, including muscle inflammation and cellular damage.
When consumed daily, creatine supplements may reduce submaximal VO2 levels, which allows your body to use oxygen more efficiently while exercising. It may also help you run more efficiently in hot conditions by improving your body’s sweat rate, heart rate and the way in which water is distributed
- See more at: http://www.runningshoesguru.com/2015/01/5-supplements-to-keep-a-runners-body-going/#sthash.J8yyBuU3.dpuf

This amino acid delivers crucial benefits to all athletes. Its main claim to fame is its ability to boost muscle recovery and growth. When used by those who engage in cardio-intensive workouts like running, it counteracts the negative aspects of such endeavors, including muscle inflammation and cellular damage.
When consumed daily, creatine supplements may reduce submaximal VO2 levels, which allows your body to use oxygen more efficiently while exercising. It may also help you run more efficiently in hot conditions by improving your body’s sweat rate, heart rate and the way in which water is distributed
- See more at: http://www.runningshoesguru.com/2015/01/5-supplements-to-keep-a-runners-body-going/#sthash.J8yyBuU3.dpuf