you asked

You’ve competed in Ironman competitions, and from a beginner’s perspective that’s an amazing task and your body must take a lot of abuse. How much does nutrition play in your training regiment? What are some secret foods that you eat to stay in top physical shape? - Trevor
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Do you have any nutrition tips for runners? I am training for a 5km race and I would love to know what I should be eating at breakfast, lunch and dinner to help me improve my performance! I am also interested in finding out the answer to how you stay motivated and keep running? - Christine

For new runners, what are some nutrition and when to eat tips revolving around your running session and to support a running body? And big question, what is the best thing to eat after a run? - Annie

Can you help me with running nutrition? I’d like to know what to eat before a run and how long prior to running should I eat also what best to eat after a run and how long after the run to eat it. – Lauren

a runner responds

Trevor, Christine, Annie, & Lauren,

I’m clumping your questions into one because they are all similar. First off, I will begin this by saying that nutrition is HUGE, and plays a large role in my athletic accomplishments. I was fortunate enough to grow up in a household where healthy eating was implemented from an early age. I eat a lot of food, but eat frequently throughout the day. My diet consists primarily of meat, nuts, eggs, vegetables, and fruit. It doesn’t get much simpler than that! Of course, there is always a time and a place for treats, but I would say that more than 80% of my diet comes from the aforementioned foods. Trevor – those are my secret foods! Nothing special.

Christine, Annie & Lauren – the key is finding out what works for you. Everyone is so different from the foods they can digest to the amount of time they can eat before running. I know that if I eat a larger meal, then I will have to wait 2 hours before doing a hard run. But that’s just the way my body is. What I can say is that you should be eating something before your run (anywhere from 15 minutes to 2 hours prior) that has carbohydrates or a carb/protein combo – think fruit, turkey sandwich, or sports drink. After your run, fuel is especially important. Think protein/carb combo – PB&J sammy, protein shake with some fruit, etc. My friend Beth swears by her pre-run peanut butter toast and post-run fruit and protein powder smoothie. Only you can determine what works and what doesn’t for your body. Don’t overeat – if you’ve been running 5km, then your pre-run and post-run fueling needs will be much lower than the fueling demands of a 20km run, so adjust accordingly.

For more information and complete lists of healthy foods for runners, check out Nancy Clarke’s "Food Guide for Marathoners". In short, keep it healthy, keep it simple, and if it works, keep doing it!

Ainslie

you asked

I am training for my first half marathon that is coming up in 20 days! I usually wake up at 7:30 to be out the door by 8 for my morning runs, and I usually do not eat anything before I run. I have heard that this is fine before shorter runs (4 or 5 miles), but maybe not longer ones (6, 7, 8 miles). Do you eat before your short and long runs? And what do you eat? And how long do you wait after eating to start running? Also, is there something specific I should eat before my half marathon? And what about the night before for dinner?? Sorry for the question overload!! If you can help me out, I would really appreciate it! - Taylor

a runner responds

Taylor – always eat in the morning, no matter what. Even if you aren’t running, your body has come from a fasting state, and needs fuel pronto, ESPECIALLY if you are going for a run! I usually eat eggs and fruit in the morning, and depending on the intensity or duration of the run, I usually wait 2 hours before I head out. The key is practice eating now and seeing how your body reacts. If my half marathon was at 7am, then I would get up and eat at 5am. I would eat my regular breakfast. DO NOT try anything new on race day. So get on a good breakfast program now, and stick to it before your race. As for your night before, hydrate well, and eat a normal, balanced healthy meal that you would normally eat. Have a great race, and good luck!

Ainslie

Ainslie is the first run expert featured in our Ask a Runner series. Check out her website to get to know her better.

Upcoming run posts from Ainslie:

- Marathon training – May 26
- What kind of running shoes to wear – May 27
- How to stay motivated – May 28

I knew my trip to Albania would include large amounts of food, but not in such long and steady intervals. Eating is such an organized sport in Albania that there is a specific way to practice it.

Begin with chatter and a form of appetizer stimulant, such as grappa. Go through an hour of eating cheese, vegetables, yogurt, spring salad stuffed peppers, all drenched in olive oil of course. You must tell a joke to stay in the game. Your plate starts to look empty and someone slyly places the last stuffed pepper in front of you while you are sipping your third shot of grappa. If you say no, you might lose face against your opponents.

Just when you feel full, the second course comes out: lamb. You eat it without hesitation. Soup comes and even though you have grown a pant size you indulge in it graciously because what could possibly come after soup? I can tell you, bryek! This is spinach with feta cheese covered in thin layers of buttery dough. Ice cream is a typical dessert followed by fruit for digestion, cause you are gonna need it.

Recommended apparel: lululemon athletica pima and vitasea cotton tee’s, tanks and long sleeves.

Why: Soft, slinky, stretchy, stylish fabric that will move with you before and after a long vacation filled with extreme eating.

Nothing better than clothing that will stand by you!

Above: Alex in her new pair of perfectly fitting Groove Pants. 

I recently had a guest experience that has impacted me on so many levels that I had to share it.

A young woman named Alex and her little sister were in the changing room having the little sister's pants hemmed. Alex was trying on one of our new hoodies and trying to decide between two colours. After deciding that the one with the pink stripes fit nicely the little sister made a comment about how Alex wouldn't have fit into that hoodie a few months ago.

Always curious to learn more about our guests I asked Alex what her sister meant. She told me that she is 20 years old and that she was a size 24 in January. At that time her doctor told her that she had to lose weight and change her habits or the long-term impact on her health and life would have severe consequences. Since her doctor's warning Alex has revolutionized her lifestyle – incorporating healthy eating and regular exercise. To date she has lost an amazing sixty pounds.

Alex then said that her "goal has been to fit into a pair of lululemon pants."

While the girls got changed, I grabbed our incredible store manager and told her that I really wanted to do something to demonstrate that lululemon is a goal-oriented and health conscious team would support Alex in her goal. Rebecca asked me what I wanted to do. "I want to give her that first pair of pants," I said. I was floored when Rebecca responded with "Do it!"

Pulling Alex aside, I said "we are really proud of the changes that you have made to live a better life and that you have made our company a part of them. We are going to give you that pair of pants that you have set as your goal. If they don’t fit today, you can come back when you are ready. But let’s go give it a try now!"

Nervous as to whether or not she would fit into the pants, I suggested we grab the Groove Pants that matched her hoodie. She went back into the change room to put them on. When she came out the pants fit her perfectly. She achieved her goal without even knowing it.

Ultimately Alex took the pants and hoodie home, hopefully as proud of her accomplishment as our team was of her for completing her goal.

It was an amazing thing that the lululemon athletica Rideau Centre team did to support this young woman and it was personally rewarding to be a part of it. I wish Alex the best of luck in accomplishing her next goal.

By putting your goals out there you have a better chance of building the support network required to achieve them. How do you put your goals out there? How do you support others?

When I first started triathlon training, I liked to joke that I support my local growers by eating everything in sight! My farmer's market in Leucadia, California was thrilled, my Mom was proud of me for cooking and Seaside Market in Cardiff, CA was happily selling me coconut water by the case. I was expending all this energy training and I didn't know how to refuel to keep my body moving – so I just ate a lot and often.

It took a lot of trial and error to figure out the mechanics of eating, but I am starting to get it down. I found that when I got too hungry, I made bad choices and portion control went out the window. So now I break my meals into 5 to 6 a day. I time my biggest meal after my biggest workout (usually lunch after my noon master swim).

Here are some of my favorite pre/post workout foods:

• Avocado toast – Who needs butter? (So delicious and great for the heart, cholesterol, breast health)
• Tuna fish, cucumber, chopped heirloom tomatoes mixed with Annie's Lemon Chive dressing, cracked pepper and crumbled goat cheese (my protein revival meal!)
• Coconut water (Nature's Gatorade, coconut water naturally hydrates the body)
• Banana, almond butter w/ a sprinkle of flax seed (protein, Omega3s, a powerhouse breakfast or snack)
• Oatmeal with fresh berries and agave (heart healthy and filling)
• Frozen Yogurt – only if I get toppings!!!
• Beans, brown rice, tomatillo salsa, lime, crushed red pepper and shrimp in a wheat tortilla – dinner for 3 nights straight last week!
• Fish tacos and a frosty beer (it's all about the balance)

The two best pieces of advice that work for me:

• Hydrate at night. But of course! Score one for more energy, less leg cramping and better digestion.
• Up your protein intake. I don't eat meat so this was a tricky one. I do eat fish so I upped my intake (yippee, more fish tacos!) and added chopped hard-boiled egg to salads. The protein gave me energy and kept me fuller longer.

I'm always looking or new ideas, recipes, meal plans. Check out my friends' James and Beth's food blog (pictured below). They put the yummiest stuff on there!

left to right: Kirsten, Katya, James, Rachel (Tri Babe) and Beth (Tri Babe)

What are your favorite things to eat pre- and post-training? (p.s., thanks for the Clif Shot Blok Margarita suggestion, yum!!!)