I was thumbing through my Runner's World magazine recently and came across some pretty interesting tips. There are always tips in there, great tips and advice from reliable sources... and then there are other bits of info that I dismiss as quickly as I read it.
These caught my eye, though, so much so that I've just tried one out and may try another one in my next race.
Okay, this isn't new. In fact, I've tried this before. But maybe it's just a thing where you hear about something so many times that eventually it makes sense and you start believing. According to a study, after a 45-minute run some test subjects were given either fat-free chocolate milk or a carb-recovery drink with the same amount of calories. After three hours, the milk-drinkers had lower markers of muscle protein breakdown, which means better recovery over the other drinks.
The mag recommends a glass of low-fat or fat-free chocolate milk after runs of 45 minutes or longer, which for me is essentially every time out; well, 8 out of 10 runs probably.
I ran Thursday morning and happened to park near a grocery store. I ran for an hour and then just went into the store for a quick trip (yet still managed to dole out 27 dollars and came out with three big bags of groceries, how the heck did that happen?) and grabbed some chocolate milk. The only thing you have to keep in mind is that it has quite a few calories. The bottle I got had 300, although I didn't see how many ounces it was. It was either 16 or 20 ounces. Usually I will have a piece of fruit or two after a run and that's maybe 150 calories, less than 200 for sure, so you have to account for the calories. But still, the advantages seem plenty.
More Carbs To Improve Performance
This one is intriguing. This study centered on triathletes and cyclists who rode for two hours while consuming different amounts of carbs. Afterward they raced a 20K time trial. The ones who had the most carbs had the faster times. How many carbs? Per hour, 60-80 grams of carbs, as opposed to 30-60 per hour which is apparently the figure recommended by the American College of Sports Medicine.
The mag recommends 8-16 ounces of sports drink and two sports gel per hour on long runs.
Interesting. If I use this during the Long Beach Half Marathon, it would mean four GU packets instead of two like I'd planned, and I would probably need two full bottles of Gatorade on my fuel belt. I'd have to GU at 25 min., 50 min., 1 hr 20 min. and 1 hr 40 min. That's a lot of GU! Each packet has 25g of carbs, so two packets is 50g (you like my math skills) and the 8-16 ounces of sports drink would make up for the rest of the carbs.
I might just try this. Seems kinda strange to eat that much GU but then again, the science behind it makes sense.