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Carbo Loading

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By Debbie Perry A Pocket Guide to Pre race Carbo-Loading Most endurance athletes have heard of something called carbohydrate-loading. If you’re new to the endurance world and don’t know much about this concept, it’s an important one if you are going to attempt any endurance event lasting over an hour. Carbo-loading is when you eat…

Electrolytes

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What are electrolytes? Electrolyte is a medical/scientific term for salts, specifically ions. They’re important for many reasons: Electrolytes are what your cells (especially nerve, heart, and muscle cells) use to maintain voltages across their cell membranes Electrolytes and carry electrical impulses (nerve impulses and muscle contractions) across themselves and to other cells. When electrolytes have…

Hydration

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Staying hydrated may be one of the most important aspects to your health and your performance while running. The human body is made up of about 66 percent water (about two-thirds of your body mass). Once the body starts to become dehydrated, it can’t function at its full capacity and your health and performance will…

Long Run and Marathon Nutrition

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By Debbie Perry Do energy gels really work? How do I use them and how many will I need for my marathon? Should I try them before the race? Where do I put them? This article can help you find these answers. If there’s one time that eating smart pays off, then long runs and…

Pre Race Nutrition

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By Debbie Perry After all the training leading up to your big event, the last mistake you want to make race morning is with your pre-race nutrition. There are some athletes who decide that they want to skip all the confusion and try not eating. While this may work for a morning 5k, it gets…

Recovery Drinks

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Running drains your muscles of precious energy stores in the form of glycogen. The first 2 hours after a run is the crucial window when your muscles will absorb the highest amount of glycogen to replace what it just lost. Adequately replacing glycogen stores requires not only the right carbohydrates, but also some protein to…

25 Days of Christmas Challenge

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by Arwa Jundi For most people the time between Thanksgiving and the New Year are a challenging time of year in regards to healthy eating and workout routines. Having a set challenge helps you stick to your routine and get healthy in a hard time of year.  Like in any training program you need begin…

Hydration for your Run

by Anna Bernard It’s spring but it won’t be for long! During the days of summer, we have lots of great opportunities to get outside, run and train, and usually during that time, it gets hotter while our runs get longer. You may have seen our awesome blog on how why runners should stay hydrated…

Breakfast for Runners

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by Coach Lisa Menninger One of the most frequently asked questions I get from the folks I coach is concerning breakfast and what to eat before a run. The answer should to take into account what is going on physiologically for the body and its needs when you run. I will answer two things then: 1)…
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