Food & Exercise -- 8/1/2004

On Mon, 2 Aug 2004 17:42:59 +0200, "Elly" wrote:

Food:

Planned BBQ with friends

Breakfast: 1/2 cheese pastry (salty), 1 Tbs mayo light
(cca 90 grams of cheese pastry)

Lunch (BBQ with friends): 4 "cevapcici" (grilled meat balls made of pork and
spices);
chicken, pork, eggplant and green pepper on skewers in Teriyaki
marinade (3 skewers, gave pork to DH because it was too fat);
2 small calamari (dressed with extra virgin olive oil, parsley and freshly
squeezed
lemon juice);
1 slice of barbecued eggplant (drizzled with olive oil and balsamic
vinegar);
1.5 slices of low carb yoghurt & cranberry semifreddo;
3 pieces (fingernail size) of pretzels

Dinner: 2 slices of low carb yoghurt & cranberry semifreddo

Water = 3 L
Coca cola = 1/2 cup

Elly, I've noticed reading your menus that they seem like they'd be
pretty high in salt, with all the processed meats and spicy foods. I
think opinions are divided on how important it is to limit sodium in
one's diet, but it can cause water retention and can make it harder to
lose weight. Are you concerned with sodium intake at all?

Just curious... For myself, I make some effort to avoid excessive
sodium but not a whole lot, unless I'm feeling particularly puffy.

Chris
262/143/ (145-150)

On Mon, 02 Aug 2004 16:05:41 GMT, "Phil M." wrote:

Chris Braun wrote:

On Mon, 02 Aug 2004 02:23:53 GMT, "Phil M." wrote:

Chris Braun wrote:

3:30 (during and after exercise): 1/2 bottle Power Ade (mixed w/
equal parts water)

What is the reason for mixing with water? Taste?

Phil M.

Not exactly. But when I drink it while running I want more water,
with less concentration of the sugar and electorlytes. It sits easier
on my stomach that way. I seem to need a little of that stuff on my
longer run days (and for me one hour is long :-) ), but too much
digesting while running can make me feel queasy and light-headed.
Also, when the drink is lighter I find it easier to take in a bit more
when I do take a drink -- maybe one gulp every 5 minutes or so.

I've had to work at finding the right thing to drink when running.
Just water is fine up to a point, but once I get past 30 minutes or so
I seem to need just a little bit more to keep my energy level up, but
nothing very heavy. This seems to be a good compromise.

Chris

Chris, you may already know this, but to maximize absorption the
carbohydrate percentage should fall between 6 and 8%. Most drinks off
the shelf fall into this range. You may want to check the label and
figure out the percentage as follows:
Find the grams of carbohydrate and serving size (in milliliters—ml) on
the label

12 ounces = 355 milliliters
8 ounces = 236.6 milliliters

Divide the grams of carbohydrate by the serving size (ml) and multiply
by 100 to determine percent of carbohydrate.

Powerade is right at an 8% carb concentration. This is pretty high
compared to the other popular drinks that you'll find at your local
supermarket (Gatorade is 6%). Mixing your Powerade with in a 1:1 ratio
of water to Powerade would result in a 4% carb concentration. This may
be a little low. Probably not a big deal on runs of 1 hour or less. But
if your running ever gets into the 2+ hour range you could find yourself
running out of energy. A 2:1 ratio of Powerade to water would be better
for fluid and carb absorption (assuming you don't mind the taste).

I've been experimenting with the various fluid replacement drinks on my
long runs (up to 21 miles). I've found that Cytomax or Accelerade work
best for me. You won't find either of these in a grocery store, so I get
mine online: Cytomax -
http://store.yahoo.com/bodyworks-nutrition/index.html Accelerade -
http://www.vitaminshoppe.com

Phil M.

Thanks for the information -- I'll hold onto it for later use. The
main reason I get Powerade is that it's what they sell at the gym :-).

I'll experiment with other ratios as needed. My main objective at
this point has been avoiding too much impact on my stomach. I tried
drinking it straight and had a problem with that -- first got queasy
and then very lightheaded -- had to stop running. I don't think my
body likes dealing with much food when I'm running. But maybe 2:1
would work okay.

I don't envision trying to run really long distances, but will
probably work up to 90 minutes or so over time. (I am coming from a
point of having never run at all between ages 16 and 54, then getting
into this around 18 months ago. I started with 1 minute run followed
by 4 minutes walk, for 30 minutes, and have worked up.) I've come to
rather like running -- as opposed to just doing it to improve fitness
-- but I'm a competing weightlifter and so don't foresee trying to be
a distance runner.

Chris (56 year old lady who used to have knee issues :-) )
262/143/ (145-150)

On Mon, 02 Aug 2004 16:05:41 GMT, "Phil M." wrote:

Chris Braun wrote:

On Mon, 02 Aug 2004 02:23:53 GMT, "Phil M." wrote:

Chris Braun wrote:

3:30 (during and after exercise): 1/2 bottle Power Ade (mixed w/
equal parts water)

What is the reason for mixing with water? Taste?

Phil M.

Not exactly. But when I drink it while running I want more water,
with less concentration of the sugar and electorlytes. It sits easier
on my stomach that way. I seem to need a little of that stuff on my
longer run days (and for me one hour is long :-) ), but too much
digesting while running can make me feel queasy and light-headed.
Also, when the drink is lighter I find it easier to take in a bit more
when I do take a drink -- maybe one gulp every 5 minutes or so.

I've had to work at finding the right thing to drink when running.
Just water is fine up to a point, but once I get past 30 minutes or so
I seem to need just a little bit more to keep my energy level up, but
nothing very heavy. This seems to be a good compromise.

Chris

Chris, you may already know this, but to maximize absorption the
carbohydrate percentage should fall between 6 and 8%. Most drinks off
the shelf fall into this range. You may want to check the label and
figure out the percentage as follows:
Find the grams of carbohydrate and serving size (in milliliters—ml) on
the label

12 ounces = 355 milliliters
8 ounces = 236.6 milliliters

Divide the grams of carbohydrate by the serving size (ml) and multiply
by 100 to determine percent of carbohydrate.

Powerade is right at an 8% carb concentration. This is pretty high
compared to the other popular drinks that you'll find at your local
supermarket (Gatorade is 6%). Mixing your Powerade with in a 1:1 ratio
of water to Powerade would result in a 4% carb concentration. This may
be a little low. Probably not a big deal on runs of 1 hour or less. But
if your running ever gets into the 2+ hour range you could find yourself
running out of energy. A 2:1 ratio of Powerade to water would be better
for fluid and carb absorption (assuming you don't mind the taste).

I've been experimenting with the various fluid replacement drinks on my
long runs (up to 21 miles). I've found that Cytomax or Accelerade work
best for me. You won't find either of these in a grocery store, so I get
mine online: Cytomax -
http://store.yahoo.com/bodyworks-nutrition/index.html Accelerade -
http://www.vitaminshoppe.com

Phil M.

Thanks for the information -- I'll hold onto it for later use. The
main reason I get Powerade is that it's what they sell at the gym :-).

I'll experiment with other ratios as needed. My main objective at
this point has been avoiding too much impact on my stomach. I tried
drinking it straight and had a problem with that -- first got queasy
and then very lightheaded -- had to stop running. I don't think my
body likes dealing with much food when I'm running. But maybe 2:1
would work okay.

I don't envision trying to run really long distances, but will
probably work up to 90 minutes or so over time. (I am coming from a
point of having never run at all between ages 16 and 54, then getting
into this around 18 months ago. I started with 1 minute run followed
by 4 minutes walk, for 30 minutes, and have worked up.) I've come to
rather like running -- as opposed to just doing it to improve fitness
-- but I'm a competing weightlifter and so don't foresee trying to be
a distance runner.

Chris (56 year old lady who used to have knee issues :-) )
262/143/ (145-150)

Thanks for the information -- I'll hold onto it for later use. The
main reason I get Powerade is that it's what they sell at the gym :-).

I'll experiment with other ratios as needed. My main objective at
this point has been avoiding too much impact on my stomach. I tried
drinking it straight and had a problem with that -- first got queasy
and then very lightheaded -- had to stop running. I don't think my
body likes dealing with much food when I'm running. But maybe 2:1
would work okay.

Straight Powerade can be nasty. Like anything else, it takes getting used
to. Cytomax was the same way. I started with 1 scoop per 20 oz and
gradually worked up to the recommended 1.5 scoops per 16 oz.

I don't envision trying to run really long distances, but will
probably work up to 90 minutes or so over time. (I am coming from a
point of having never run at all between ages 16 and 54, then getting
into this around 18 months ago. I started with 1 minute run followed
by 4 minutes walk, for 30 minutes, and have worked up.) I've come to
rather like running -- as opposed to just doing it to improve fitness
-- but I'm a competing weightlifter and so don't foresee trying to be
a distance runner.

Yes it would be hard to be good at both. I was very much into
bodybuilding in the 80s. I'm now very much into long distance running.
However, I still carry quite a bit of muscle for someone that runs as
much as I do. Unless I do what Lance Armstrong did to get rid of his
upper body mass, I have no hope of reaching my true potential.

Phil M.

Thanks for the information -- I'll hold onto it for later use. The
main reason I get Powerade is that it's what they sell at the gym :-).

I'll experiment with other ratios as needed. My main objective at
this point has been avoiding too much impact on my stomach. I tried
drinking it straight and had a problem with that -- first got queasy
and then very lightheaded -- had to stop running. I don't think my
body likes dealing with much food when I'm running. But maybe 2:1
would work okay.

Straight Powerade can be nasty. Like anything else, it takes getting used
to. Cytomax was the same way. I started with 1 scoop per 20 oz and
gradually worked up to the recommended 1.5 scoops per 16 oz.

I don't envision trying to run really long distances, but will
probably work up to 90 minutes or so over time. (I am coming from a
point of having never run at all between ages 16 and 54, then getting
into this around 18 months ago. I started with 1 minute run followed
by 4 minutes walk, for 30 minutes, and have worked up.) I've come to
rather like running -- as opposed to just doing it to improve fitness
-- but I'm a competing weightlifter and so don't foresee trying to be
a distance runner.

Yes it would be hard to be good at both. I was very much into
bodybuilding in the 80s. I'm now very much into long distance running.
However, I still carry quite a bit of muscle for someone that runs as
much as I do. Unless I do what Lance Armstrong did to get rid of his
upper body mass, I have no hope of reaching my true potential.

Phil M.

On Tue, 03 Aug 2004 01:55:43 GMT, "Phil M." wrote:

Yes it would be hard to be good at both. I was very much into
bodybuilding in the 80s. I'm now very much into long distance running.
However, I still carry quite a bit of muscle for someone that runs as
much as I do. Unless I do what Lance Armstrong did to get rid of his
upper body mass, I have no hope of reaching my true potential.

What did Armstrong do? I know he had cancer, but I'm assuming that's
not what you mean.

I have no potential as a runner to worry about reaching :-). I have
very much a lifter's build -- wide frame, short muscular legs, as well
as upper body mass. But I have no aspirations in that regard, either.
I like the idea of developing my endurance and keeping my heart
healthy.

By the way, since you seem to know about this stuff, can you recommend
a good book on heart rate training? It's a subject I'd like to know
more about. I have definitely seen a change over time in my heart
rate while exercising and while resting, but I know little about the
subject. I would need something that doesn't assume much knowledge to
start with -- just what a normal person would know.

Chris
262/143/ (145-150)

Chris Braun wrote:

On Tue, 03 Aug 2004 01:55:43 GMT, "Phil M." wrote:

Yes it would be hard to be good at both. I was very much into
bodybuilding in the 80s. I'm now very much into long distance running.
However, I still carry quite a bit of muscle for someone that runs as
much as I do. Unless I do what Lance Armstrong did to get rid of his
upper body mass, I have no hope of reaching my true potential.

What did Armstrong do? I know he had cancer, but I'm assuming that's
not what you mean.

Yes, that's what I mean. He attributes some of his post-cancer success to
the reduced upper-body mass caused by cancer and the chemo therapy. He
was able to maintain his leg strength through training. Amazing!

I have no potential as a runner to worry about reaching :-). I have
very much a lifter's build -- wide frame, short muscular legs, as well
as upper body mass. But I have no aspirations in that regard, either.
I like the idea of developing my endurance and keeping my heart
healthy.

By the way, since you seem to know about this stuff, can you recommend
a good book on heart rate training? It's a subject I'd like to know
more about. I have definitely seen a change over time in my heart
rate while exercising and while resting, but I know little about the
subject. I would need something that doesn't assume much knowledge to
start with -- just what a normal person would know.

Sally Edwards' book "The Heart Rate Guidebook to Heart Zone Training" is
a good book that doesn't focus on any one sport. It's a good book to
start with.

Phil M.

Chris Braun wrote:

On Tue, 03 Aug 2004 01:55:43 GMT, "Phil M." wrote:

Yes it would be hard to be good at both. I was very much into
bodybuilding in the 80s. I'm now very much into long distance running.
However, I still carry quite a bit of muscle for someone that runs as
much as I do. Unless I do what Lance Armstrong did to get rid of his
upper body mass, I have no hope of reaching my true potential.

What did Armstrong do? I know he had cancer, but I'm assuming that's
not what you mean.

Yes, that's what I mean. He attributes some of his post-cancer success to
the reduced upper-body mass caused by cancer and the chemo therapy. He
was able to maintain his leg strength through training. Amazing!

I have no potential as a runner to worry about reaching :-). I have
very much a lifter's build -- wide frame, short muscular legs, as well
as upper body mass. But I have no aspirations in that regard, either.
I like the idea of developing my endurance and keeping my heart
healthy.

By the way, since you seem to know about this stuff, can you recommend
a good book on heart rate training? It's a subject I'd like to know
more about. I have definitely seen a change over time in my heart
rate while exercising and while resting, but I know little about the
subject. I would need something that doesn't assume much knowledge to
start with -- just what a normal person would know.

Sally Edwards' book "The Heart Rate Guidebook to Heart Zone Training" is
a good book that doesn't focus on any one sport. It's a good book to
start with.

Phil M.

On Tue, 03 Aug 2004 02:37:20 GMT, "Phil M." wrote:


Sally Edwards' book "The Heart Rate Guidebook to Heart Zone Training" is
a good book that doesn't focus on any one sport. It's a good book to
start with.

Thanks. I'll order it from Amazon.

Chris

On Tue, 03 Aug 2004 02:37:20 GMT, "Phil M." wrote:


Sally Edwards' book "The Heart Rate Guidebook to Heart Zone Training" is
a good book that doesn't focus on any one sport. It's a good book to
start with.

Thanks. I'll order it from Amazon.

Chris