March Newsletter


In This Issue
March is National Nutrition Month
Meet Our New Dietitians!
A Note from Lauren...

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Nutrition Energy
In the News!

What to Eat During Race Week
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN
**Upcoming Events**

Spring Training: Nutrition and Hydration Tips for Runners/Endurance Athletes
Hosted By:   
Empire Tri Club
(All runner/endurance athletes invited and welcome!)
Sponsored  By: 
Gatorade Sports Science Institute
When:  Thurs, March 22
Time:   6  :30 PM
Columbus Circle, Central Park
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN
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Issue: #89 March 2018

Gearing Up For A Spring Marathon

As we head into March, April and the Boston marathon are suddenly right around the corner. If you are training for a spring marathon, you most likely have been following a training plan (right?), but does you nutrition plan support that training and your goals? March is the perfect time to reevaluate and adjust as needed, so that you are able to perform your best come race day. A few questions to ask yourself now:
*     Have I run a marathon before?
*     How was my hydration and fueling during that race?
*     Anything I'd like to change for this race/event? (More salt, decrease GI upset, avoid the dreaded bonk!!!)!
*     Am I sure of what my individual training and racing needs are?
*     Am I starting to practice my race day fueling and hydration?
   Once you answer these question you should have a good idea of where you are and where you need to start focusing. If you are unsure at this time, a good place to start is practicing your fueling for long training runs- which is just as important as fueling during race day. Proper nutrition keeps you fueled and ready to train, helps reduce rate of injury, and helps your body get adjusted to your regime so that come race day your body is familiar with the fluids and foods you've been having. All of this race day fueling practice will ensure you are properly fueled and hydrated come race day. Training sessions are the perfect time to experiment with different foods and fluids. Remember, nothing new on race day includes everything from sneakers and sports gels and Sports drinks!
Nutrition Energy's Top 5 Fueling Strategies:
1.    Pre-workout:  Carbs! Eat a carbohydrate rich meal or snack 1-3 hours prior to your workouts, e.g., banana, whole-wheat bread with 1-2 tablespoons of peanut butter, oatmeal, pancakes.
2.    During workout:  For long training sessions, you'll want to consume at least 30-60g of carbohydrate per hour while running! You can get this from a combination of sports drinks- which have the added benefits of including electrolytes/sodium and gels/blocks or energy chews-which provided additional carbohydrate.  For runs > 2 hours, studies show maximum benefit when athletes consume 60-90 grams of carbs PER HOUR! As you can imagine, this takes planning and PRACTICE!!!
      Here are some examples of popular sports/endurance fueling choices:
As you'll see, each varies in the amount of sodium and carbohydrate. Again, marathon runners benefit from added sodium long runs-so be sure you have a plan.
A.         A 24-ounce bottle of Gatorade Endurance Formula provides 42 grams of carbohydrate and 600 mg of sodium; Can you drink 24oz in an hour? Try it in practice and let's find out.
B.        A pack of PowerGel provides 27 grams of carbohydrate and 200 mg of sodium; You can add gels to your fueling plan for extra carbs above what you will get in from sports drinks.
C.         A pouch of Energy Chews can provide 30-45 grams of carbohydrate and 30-50-200 mg of sodium depending on the brand your choose. Again, great for additional carbs.
D.        Salt packets/tabs can also be very helpful at least 1-2x during long runs and the marathon. Everyone's sweat and salt needs are different. It may be helpful to have someone help you calculate your needs (for fluids, carbs and salt) and compare that to what you are currently taking in...then help you create a plan to bridge any gaps). You will want time to experiment to see how much you tolerate from different sources/products.
E.         You may also try adding in banana, some carbohydrate based energy bars, or even small sated potatoes (great conversation starters when you take this out and start munching mid-run)!

3.    Post workout: consume half your body weight in grams of Carbohydrate (e.g., 40g for a 140-pound woman) within 30-60 minutes of completing each training session. Simple ways to achieve this intake include cereal with milk and fruit, a sandwich and yogurt or leftover pasta from the night before.
4.    Protein: take 15-20g of protein within 30 min after workouts. Try using low-fat Greek yogurt as the base of a protein-packed post-workout smoothie, or add low-fat cheese or chicken to pasta for a needed protein boost.

5.    Practice  with the sports drinks and gels you plan on using during the marathon! If you know they will be providing a certain brand e.g., Gatorade Endurance Formula products at the Boston Marathon, it would be beneficial to test these out to see how your body responds.

March is National Nutrition Month
(Dare we say that makes March our favorite month of the Year?)

    The focus this month is "Go Further with Food" and emphasizes planning ahead for better eating and less food waste! We LOVE this theme, as we spend a TON of time with our Nutrition Energy clients helping them to plan to succeed-by grocery shopping, meal planning, reorganizing their kitchen and food in the office. By planning and prepping some (or even all) of your meals in advance, you can ensure that you are choosing foods that will help you feel your best and help you stick to your health resolutions. Additionally, meal planning can help you reduce food waste by allowing you to first inventory the foods you have and then buy added items as necessary. Planning ahead can help you utilize those foods that are closer to their expiration date, reducing food waste.
     For example, if you look at your week on Sunday and know that you have a work dinner Tuesday night, you can:
  1. Plan your meals so that you are only buying & prepping foods for the nights you will actually be eating at home.
  2. Plan to make foods for dinner on Monday night that will keep well for you to finish eating Wednesday night for dinner (this is our fav. Cook Once-Eat Twice strategy).
  3. Plan for Tuesday night's evening out! Generally, eating out leads to much higher food/calorie intake than if we made a meal at home. While this is absolutely ok, and part of a balanced plan and life, we can prepare for it and not "add insult to injury" or end up feeling guilty after indulging in a night out by first accepting that it is OK to eat out and to splurge at times, and then by preparing meals on the other days that are balanced in protein + carbs + veggies to keep us energized and feeling great!
      When shopping, we suggest doing so food group by food group.  Think about what you need from each food category (fruits, veggies, proteins, grains...), and how/when you'll be eating them. Spending 10-15 minutes once per week to think about what you are going to be eating for the week will save you time, money and unwanted food waste later. Go ahead and use the plethora of the tools available you; online grocer y ordering (see our Grocery Delivery Services article from last month's newsletter! ), pre-cut veggies, and prepared grocery store entrees. 

     Ultimately, remember that you're trying to be your own best self, so ditch the guilt and avoid the peer pressure. Do what works best for you! Just because a certain system worked for a friend, i.e. they have time to do a weekly meal prep and post it on Instagram, (good for them!), you don't have to (and neither do we). Let's just get healthy foods ready and available so we can eat them and feel great with less stress! Take this National Nutrition Month to experiment with different food and meal prep and short-cut strategies, find what works for you and your lifestyle and let us know on social !
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Meet Our New Dietitians!

Nutrition Energy is very excited to announce the addition of our newest Registered Dietitians, Matthew Luongo and Ashley Perrone to our team.

Matthew Luongo is a Registered Dietitian and Board Certified Specialist in Sports Dietetics (CSSD). He holds a Master's Degree in Education from Virginia Tech, where he served as the sports dietitian for six of their NCAA division one athletic teams. He joined the Nutrition Energy team to continue his work with both athletes of all ages and abilities and individuals seeking help improving medical conditions or long-term weight loss.

Ashley Perrone is a registered dietitian who specializes in helping individuals create peace with food and body image. She recognized early in her career that the diet industry has created a hostile environment around food - which all too often has a significant impact on the joy of eating. As a result, Ashley has dedicated her career to bringing back that joy.

Welcome Matthew and Ashley!
Please do not hesitate to reach out to us with any questions, or to schedule an appointment!  

A Note from Lauren...

The snow may keep coming down, but the sun breaking through the clouds makes me excited for Spring.  I can't believe March is almost over!  Soon we'll see blossoms popping up, the birds will be a little more musical, and the runners/cyclists will be out in full force again!

As stated in our first article, race season is soon upon us and now is the perfect time to create/adjust/reevaluate your nutrition plan.  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? Tweet us @NutritionEnergy or let us know on  Facebook.  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
Nutrition Energy