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Wednesday, 25 September 2013

Day 25 What to Eat after the Race

Day 25 What to Eat after the Race

After the Niagara Half Marathon ... my first walking 21K about 7 years ago!

 I was asked to write something for a magazine about post race food suggestions so I thought I would share it with you here. 


The Minds In Motion K W Walking Classic May 11, 2014 will be open for registration on Saturday, October 5 and we have killer Early Bird prices available for only 3 weeks. 
Create a goal for the winter training  ... it will get you out the door!

 Register Here for the K W Walking Classic!

Here is the article as promised:

3 Things to Consider When Choosing Your Post Race Meal

As a fitness professional for over 25 years teaching everything from aqua-fit to group cycling classes to high impact aerobics I have always had my radar up for information around sports nutrition. I have participated in many race events and the food that you find at the end of an event can help to restore if it has the right components. There are usually a variety of choices at the finish line buffet and if you're careful you can avoid the food that will drag you down and make the best decisions for building your body back up.

Here are a few rules you could follow to choose your best post race fare:
Eat within half an hour to get the maximum benefit from your refueling. You may not feel like eating right away so grab a bottle of water to rehydrate and walk to cool down and stretch your body. Then it's time to get over to that food table!

Include carbohydrate and protein, which are essential to recovery, in your post race meal.  During your event you have been burning up the carbs for immediate energy and protein is an important building block for your muscles.  A good carb choice would be some kind of whole grain like a bagel. Bagels are high in calories and dense but if you just walked a half marathon you can probably afford the indulgence and adding some cream cheese to your bagel will add that protein you are looking for.
For your protein component you would also be doing well to choose yogurt and if Greek yogurt is available it packs a lot more protein. If you add a little granola and some almonds to your yogurt you have a great combination of carbs and protein to refuel.

Choose a piece of fruit. Fresh fruit is always a great source of carbohydrates and fiber and if you want to maximize the benefit, choose a banana. Bananas pack a nutritional punch that really can't be beat. They contain potassium, magnesium, vitamin B6 and C in higher levels than most fruit. Bananas help restore your body and they are also a good food to have before a long walk or run especially if they are dipped in a little nut butter to give you that extra protein boost.

When you are at the end of a long race be sure to take care of yourself: rehydrate, cool down and stretch and make sure you stick to the whole food basics that will refuel that amazing body of yours.

Walk On Strong!

Monday, 9 September 2013

Day 9 New Albany Walking Classic

Day 9 New Albany Walking Classic September 8, 2013

We are back from New Albany, Ohio and the biggest and best race for walkers in the United States, the New Albany Walking Classic!! This is an event not to be missed! The event sold out early this year to the targeted 3000 participants so it was a very impressive start with the entire 10K and Half Marathon group lining up at 8 a.m..

It was a hot and humid day for the race but for the first 10 K we wandered through the beautiful shady streets of New Albany and were entertained by all kinds of talented bands, cheerleaders and individuals that made the time and kilometers fly by!  

It was just about here that we waved goodbye to the 10K walkers.
Then we were directed on with a great big sign!   Notice the handsome guy behind the sign ... that's my husband Dave.

I was in the half marathon group and we continued upward and onward ( there is a slow hill that goes on for about 5K so we were really heading upward) to our turn around point down more rural roads and then we were heading back to the finish ( yipee! downhill! ) and then a huge array of food and fun for the participants.

I have to say I was glad to have my friend Sue (that's right Sue and Sue walking the half marathon!) to encourage me along.  It is always a good idea to have someone that you can share all those kilometers with ... it goes a lot faster and helps you get to the finish.

Congratulations to our Walk On Strong members who came to New Albany with us! Michael did a super fast 2 hours and 35 minutes. I haven't checked on Samantha's time yet but I know she made it across the finish before I did! She did a great race!

I had a few tender toes after the race and a little stiffness but all in all we made it through to the end and we are ready for the next challenge. I always say that if you don't hurt a little after a race ... you didn't walk fast enough!
This fellow could juggle this sign ... he was amazing!

Thank you New Albany! 

A special thank you to Dr. Phil Heit, the race founder and race director, and his wife Cheryl Heit who are such amazing, energetic and inspiring individuals.

I am feeling inspired to get going and get out there even more to walk and train for the next event.  I haven't picked one yet but that may have to wait until the next blog. If you have any ideas I would love to hear them. 

I even went out today and replaced my FitBit walking tracker.  I seem to have left it in Calgary when I was there and no one could find it.  It is an amazing little fitness gizmo ... more on that another day.
Until then ... walk on strong!