Fueling For Ultra Marathons
Finish Line PT
Where: Finish Line PT
119 West 23rd Street, #304
New York, NY
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN
*Event is Free, but Registration is required!
Marathon/Endurance Athlete Clinic
Nutrition Energy &
Spring Forward PT
Where: Spring Forward PT 55 Broadway, Ste 201
New York, NY
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN
57 W 57th St, Suite 1211
New York, NY 10019
55 Broadway, Suite 201
New York, NY 10006
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Nutrition Energy Coronavirus Update
Dear Nutrition Energy Community,
I am reaching out to update you on Nutrition Energy
s contingency plan related to the potential coronavirus impacts.
As of today, the immediate health risk from the coronavirus in NYC is considered low. However, as the situation is a rapidly evolving one, we are following instructions from health authorities to create a contingency plan to ensure we will be able to continue to provide our services to you in the best way possible.
In the event of increasing local concerns or directions from local authorities, we are pleased say that we will be able to offer remote counseling sessions to our clients. While we are hoping for the best, your safety and that of our Dietitians and staff is our priority. Of course, anyone, anytime who feels ill, has a fever or cough, should please call our Nutrition Energy office, stay home and change their appointment to a virtual appointment until their symptoms are resolved.
Per the guidelines from the WHO, any clients who have recently returned from an area where COVID-19 has been rapidly spreading should monitor themselves for symptoms for 14 days, and take their temperature twice a day. If a mild fever or cough develops they should stay home, self-isolate and call their doctor.
Anyone who has underlying cardiovascular disease, respiratory disease, or is otherwise concerned about their health and safety traveling around the city at this time is also welcomed and encouraged to call us and switch their appointments to virtual until this situation has resolved.
Here are a few visuals from the WHO which remind us to wash our hands, arm ourselves with healthy foods, follow food safety protocols when cooking, and manage stress. In times like this it can be even more important to recognize and prioritize the need to take care of ourselves, and we are here to help!
We will continue to monitor the latest information around the coronavirus and will provide updates accordingly. If you have any questions or concerns, please do not hesitate to contact us.
All in good health,
Nutrition Energy Director
March = National Nutrition March
It's that time of year again
If you are like most of us
who's New Years resolutions are already on the backburner, this is your chance to refocus. March is National Nutrition Month,
which to us means
a time to celebrate our commitment to making informed food choices,
sound eating habits, and
making a commitment to
This year's theme is "Eat Right: Bite-by-Bite
", and is a slogan that
we like, because we can
interpret it in
a variety of ways.
For some, th
is slogan may
help remind you that
every small change
you have made, or are continuing to make, will have cumulative health benefit
s- one bite at a time.
This week you might start a new habit of eating one piece of fruit for a mid-morning snack. Next week you could add veggies to your lunch sandwich. As for the weeks that follow that, the choice is yours as to what your next bite by bite change might be.
For others, "bite-by-bite" can be a mantra that
reminds us that good nutrition does not have to be
all or nothing, and should never be restrictive. If you are currently struggling with your relationship with food, or if the thought of
eating certain food
s is overwhelming,
this manta can help remind you that a few bites
of ANYTHING is not
a big deal.
Regardless of your interpretation of this month's slogan, simply recall that
intent + practice
= progress. And, progress can
, regardless of
your starting point.
In order to be successful with any goal, whether
they include improv
ing your physical or mental health,
or improve your athletic performance, they must be both realistic and sustainable.
Our interpretation of this years National Nutrition Month
slogan is not to go to
emes, and instead to make small improvements to better our health, one step at a time.
If you need some guidance deciding where to start, you might find this week-by-week guide established by the Academy of Nutrition and Dietetics
helpful in fram
ing your goals.
Reminder: depending on how you perceive the slogan, not every goal may be applicable or appropriate
, and with that in mind we have given it our Nutrition Energy slant (in italics)!
Week 1: Eat a variety of foods everyday!
foods from different food groups
-Be present while eating: take time to enjoy your food.
-Try a new food/intimidating food
Understand what portions are needed by your body (try to get back to listening to hunger and satiety)
Week 2: Plan (some of) your meals!
-Make a grocery list that includes
foods for different meals and snacks
-Bring your own lunch to school/work
(*Or challenge yourself to eat out if that is something you have been unable to do!)
convenient options at your favorite restaurants
that meet YOUR individual needs when you do not have time to cook
/Pack snacks available for busy days
Week 3: Learn New Skills!
-Learn about food safety and food prep
-Use cooking methods that help reduce food waste
-Try new spices to discover new flavor pairings
-Bring out those small kitchen appliances and do something new
Week 4: Consult a registered dietitian nutritionist
-Receive personalized nutrition advice to help continue your goals
-Thrive through the trans-formative power of food and nutrition
Of course this is only a guide from which you should take what you like and adapt what you need to help you improve your health, performance and overall life. Use this framework to make your own 4-week progress plan to better health!
Train the Gut For a Better Race!
You train your body to endure hours of strenuous exercise. You train
mind to block out every aches and feeling of fatigue. Like a well-oiled machine, you are primed to achieve your best finish yet. You cruise through the first half of the race, and everything is going as planned. But, as you approach mile 16, your stomach flips. Like a knife through the body, you are in an immense amount of pain. Your time goals are now on the back-burner, and your only focus is getting through this race. What went wrong?
Chances are, yo
u forgot to train a critical component...your gut.
First, lets take a step back and discuss what went wrong in this all too familiar situation.
During exercise, blood is redirected away from the intestines, in order to supply oxygen to working muscles. With less blood going through the digestive system, an untrained gut
is more likely
to cause you distress with any significant fueling. In an attempt to avoid this problem, people often solely rely on gels and liquids. But, eventually the idea of sucking down yet another sticky, molasses textured, overly sweet gel feels not on unbearable, but may potentially make the situation worse. Instead, follow these helpful tips on how to train your gut, and make your next race the best one yet!
Step 1: Fit for Fuel
As previously mentioned, our body redirects blood to working muscles during exercise. When we are less trained, the body requires an even greater volume of blood to be sent to our muscles. But, as we become more trained, we become more efficient and less blood is shunted from the gut to prioritize the muscles. So, by improving your cardiovascular fitness, you can maintain a certain level of blood circulation to the gut, and thus are more likely to be able to tolerate carbohydrate ingestion during exercise.
Step 2: Start Slow
During a race, it's optimal to consume 30 to 60 grams of carbohydrates per hour.
Since most people's gut will not tolerate that amount right off the bat, it's important to utilize your training time to
not only build up your
endurance and muscles, but also your
while training, in order to maximize performance on race day. During your slow runs, try experimenting with small amounts of carbohydrate sources
including sports drinks, gels and chews as well as pretzels, crackers, bananas. As tolerance builds, you can increase the amount of carbohydrates ingested per hour, until you hit the suggested range.
Step 3: Start Early
During the early stages of training your gut, be prepared to experience some discomfort.
Please try to be patient, as until
your body is used to
ingesting and digesting during exercise, and therefore needs time to adjust.
For this reason
. We encourage you
to begin experimenting with condition
ing your gut as early into your training as possible. During this adaptation period, your running performance may be affected. Thus, we want to go through this process when the runs are less critical to race day performance.
Step 4: Find Your Success
Nutrition is an individualized process. While some people can eat just about anything on a run, others have to find what works best for them. When training the gut, it is best to avoid foods that are high fiber, fat, and fructose, since they can trigger gastrointestinal distress.
We also recommend
foods that contain large amounts of artificial sweeteners. Double check if your gels, bars, or other snacks contain possible irritants. , train to gut to tolerate bread, pretzels, bananas, and other easily digestible carbohydrate foods.
Step 5: Stick to the Game Plan
Race day is not the time to experiment. Trying a different breakfast, energy bars, sports drink, snack, or gel might cause some unwanted gastrointestinal distress during the race. It is therefore critical to find what works for you during training, and keep it consistent on race day. Don't break what isn't broken.
In the end, if you are one of many who
believes they cannot tolerate foods
, gels or sports drinks while running
/training/racing, you are definitely not alone. With running season coming up,
NOW is the perfect time to
ing with training your gut. For a more individualized approach, don't hesitate to make an appointment at Nutrition Energy.
A Note from Lauren...
Spring is soon upon us, which means race season is around the corner.
Have you thought about training for this season's events? Not sure where to start? Find a team or group - such as Team in Training or New York Road Runners - where you have support from fellow racers and coaches to help you accomplish your training and event goals.
Now is also the perfect time to create/adjust/reevaluate your nutrition plan for any events or race you have planned or want to do this year.
Nutrition is an integral part of your preparation, just as is your training and the right equipment! Do not go into this new season unprepared!
Are you participating in any race events this year? Are you a veteran or newbie? Do you have any tips or tricks that have worked for you in past races?
Tag us in your social media updates or let us know on Twitter
! We always like hearing from athletes on their progress - and of course would love to see you all in our offices for personal plans to keep you fueled throughout the season!
Lauren Antonucci, Director