Coconut water is the trendy new health drink. You’ve probably seen these bottles of coconut water everywhere. It’s sold in my gym and the café at the hospital where I work. Giselle drinks it. Everyone was drinking it at the Gold Coast triathalon I did this Sunday (Zico was a sponsor).  So what’s the deal with coconut water? Is it a health drink or marketing hype?

What is coconut water?
Initially when I heard “coconut water”, I had assumed it would be like coconut milk – loaded with calories and fat (much of it saturated fat). However, there is a big difference… coconut milk comes from the pulp of the fruit, whereas coconut water comes from the inside of green or young coconuts. Coconut water is low in calories and relatively high in electrolytes. Here are some of the claims of coconut water:

 - In times of famine and war, coconut water has been used as an intravenous fluid and saved many lives. It’s the only natural substance that can be safely injected into the human blood stream. (Hmmm… I don’t think New York Presbyterian Hospital- where I work – will start running IV’s with coconut water!)- Now modern science has validated its effectiveness, especially as a natural sports drink.

- Contains the five essential electrolytes your body needs to keep nerves firing, muscles moving and to help manage stress.

- One serving (11 oz) has more potassium than a banana  and 15 times more than most sports drinks – to prevent cramping.

- Drink coconut water before or during a workout for the natural energy you need for optimal performance.

- After a workout, it replenishes and re-hydrates you to speed recovery.

 Nutritional breakdown of Coconut water (brands include Zico, O.N.E., Naked)
Serving size: 11 oz
Calories: 60
Carbohydrate: 15 gm
Sodium: 60 mg   (compared to sports drinks which has135 mg)
Potassium: 550 – 670 mg (compared to sports drinks which has 39 mg)
Fat and cholesterol: 0 mg
 My thoughts on coconut water:
As a sports beverage:
1. If you are exercising less than 60 minutes, water is a perfect beverage.

2. However, once you are exercising longer than this, you need additional carbohydrates for fuel and electrolytes to replace what you are losing in sweat.
 - Coconut water does contain a fair amount of potassium, which can be lost in sweat. However, we lose a lot more sodium as compared to potassium in sweat. The sodium content of coconut water (60 mg) is actually quite low – less than 1/2 of what is found in a sports drinks such as Gatorade (135 mg).
- For people exercising over 60 minutes, coconut water is not the sports drink of choice as it doesn’t contain adequate carbs. You need approximately 30-60 grams of carbs/hr. Compare 8 oz of a sports drink (15 gm carbs) to 11 oz of coconut water (15 gm)

3. It’s claimed that coconut water replenishes and re-hydrates you after a workout. Yes, it may rehydrate you, however it will not “replenish” you (i.e. replete your glycogen stores).  The best way to replenish your energy stores is to eat a carbohydrate rich meal/snack that includes some protein. There is no protein in coconut water and minimal carbs.

4. I also haven’t come across any good studies that have validated the effectiveness of coconut water as a sports drink. (Studies have validated the effectiveness of individual electrolytes such as potassium and sodium but not coconut water)

In general:
1. It is all natural, relatively low in calories and is a much healthier choice than soda or some of the sweetened waters.

2. I’m not aware that the average person is deficient in potassium. We can easily meet our potassium needs through food (most fruits, veggies and whole grains contain large amounts of potassium) and don’t NEED a beverage that is loaded with potassium.

3. So how does it taste? In my opinion, it  has a kind of salty sweet taste  – but not so great that I’d seek it out. Personally, I prefer water … but that’s just my opinion! 

 
Bottom line, as this point, I don’t believe all the claims of coconut water. If you are athlete looking for the competitive edge, I’d wait to see what the research shows. But keep in mind that you need adequate carbs and sodium to perform at your best. If you are a more casual exerciser and like the way coconut water tastes, go for it!

Do you want to prevent unwanted weight gain, or promote weight loss, without even trying? Increase the number of steps you take each day and you’ll be on your way! The best  way to stay motivated and to keep track of your walking is to use a pedometer. Studies have shown that wearing a pedometer is associated with weight loss even in those people who don’t “diet”.

Many of my clients tell me “I walk a lot”. But without actually knowing how much you walk, it can be difficult to assess your progress and set goals. The pedometer (or step counter) can be a great tool to help motivate you to move more.  It is inexpensive, easy to use and a no brainer – just clip it on your belt and your every step will be tracked! It is a great behavioral tool to get you off the couch. And you don’t need to purchase an expensive gym membership or special clothing. .. just a good pair of sneakers or walking shoes.

How much walking should you do?
On average, American adults in the U.S. take 5700 steps a day. Sedentary people generally move only 2000-3000 steps a day (and I’ll bet many of those steps are to the refrigerator). To be considered “active”, the general recommendation is to walk 10,000 steps a day. What does this mean? One mile is equivalent to approximately 2000-2500 steps, depending upon your stride.  But keep in mind that this might not be realistic for everyone. Health experts have suggested that it is more effective for individuals to work on increasing walking from their baseline (see my tips below) as opposed to focusing on the actual number of 10,000 steps. Some people can get health benefits from walking 4000-7000 steps a day, whereas others might need even more than 10,000 for weight loss. 

Check out this helpful LINK for  buying and using pedometers:  

Tips to maximize the benefits from your pedometer:
1. Wear the pedometer for a week to get a baseline of how many steps you walk in a typical day. Clip it onto your belt and keep it on from morning until night. You will get concrete info as to how many steps you walk each day.

2. Once you  have your baseline,  set a goal to slowly increase your steps. I would recommend increasing by 200-500 steps a day each week. So if your baseline was 3000 steps on week one, week two you would aim for 3250-3500 steps.

3. Keeping records of your steps can motivate  you to increase your walking.

4. Keep in mind that all pedometers are less accurate when walking at very slow speeds (less than 30 minutes per mile).

5. Try these little tricks to increase your steps:
- parking further from the door of your destination
- taking the stairs rather than the elevator
- pace around as you talk on the telephone
- take a marching-in-place minute once an hour
- get off the bus or subway a stop early

I have several clients who have started using pedometers and are much more motivated to increase their walking. It is kind of like a game! Check your pedometer throughout the day and see how you can meet your step goal.

Get your pedometer today and watch the pounds slowly melt away….

You finally crawled out of your winter time slug mode and are hitting the gym full force. In addition to getting fit, you anticipated losing a few pounds.  However to your dismay, you see the scale creeping upward … and it’s not all muscle! What is going on? With all this exercise, you should be losing weight, not gaining. If this sounds familiar, read on to hear about how exercise can make you gain weight.

Real case study: triathlete gaining weight     
Suzanne is training for her first Olympic Distance triathalon  (swim 1 mile, bike 25 miles and run 6 miles). She started her 6 day a week training schedule 5 weeks ago and has noticed a 4 pound weight gain. While some of this is from muscle, not all of it is as she is having trouble buttoning her pants.  Suzanne also reports she frequently feels tired and is ravenous. So why is she gaining weight?

Here are some potential causes of weight gain: 
1. Despite the fact that she is exercising 6 days a week, somehow Suzanne is consuming more calories than she is burning off. It is easy to rationalize “I just ran 5 miles, so I can eat this extra piece of bread or bite of ice cream, etc.” These little calories add up!

2. Her hunger has increased due to all the exercise. Active muscles need more calories than couch potatoes. However the trick will be to get the right kind – and amount – of calories to fuel her body… without contributing to weight gain.

3. Suzanne is not giving her body enough rest. While some people can work out 6 days a week and feel fine, others can’t! Feeling chronically tired increases hunger and cravings for carbs(and often the not-so-good kind!)

4. She may need to pay more attention to her pre and post workout meals. Inadequate and/or inappropriate fueling can lead to low energy levels and greatly increased hunger later on (as well as poor performance while training or racing)

5. She was afraid she’d run out of energy during her long runs or rides, so she was overcompensating by eating large amounts of food the day before.

6. Suzanne has been is trying to maintain her social schedule as much as possible …  not enough sleep, too many cocktails, etc.

Solutions to stop the weight gain:
1. This is obviously not the time to diet, however she will need to trim the extras. Areas to cut back on include: alcohol, fried foods, sweets and rich sauces and dressings – and of course, overall portion sizes.

2. I would recommend that she keep a detailed food record of what she eats and drinks, as well as what she is doing for exercise.

3. While no one wants to be a hermit, this is not the time to be Ms. Socialite. Curb the cocktails and get enough sleep.

4. Consider taking another day off. In addition to causing increased hunger, fatigue, muscle soreness and increased risk of injury, overtraining can actually impede her athletic progress.

5. Make sure she stays hydrated. Sometimes we think we are hungry when it is really fluid that our bodies are craving.

6. Pay extra attention to what she eats prior to and after her workout. It is best to have a meal that includes a moderate portion of carbs and a little protein if desired prior to your long workout. For example, she didn’t need a massive bowl of pasta and an ice cream cone the night before a 20 mile bike ride. A moderate size bowl of pasta for dinner along with a high carb breakfast (i.e. oatmeal and a banana) before her ride would be perfect.

Bottom line: Regular exercise is an important part of losing weight and keeping the weight off. However, it doesn’t give you the green light to eat whatever you want!

Stay tuned for more tips on sports nutrition.

Tired of the same old workout? Can’t face that boring eliptical machine another day? Having a hard time getting motivated to work out? With the warm weather around the corner, it will soon be time to shed some clothes. Are your “bat wings” ready for sleeveless shirts? Is your muffin top ready for a bikini? If not, get in shape now and lose weight with this motivating class designed for busy women (and men).Get ready to kick your butt into shape! Check it out …

What is the NYC Adventure Boot Camp for Women?
A four-week outdoor program of fitness instruction, nutritional counseling and motivational training provided by New York City’s local fitness and nutritional expert Stacy Papakostas.

What if I’m not very physically fit?
NOBODY will be left behind or asked to complete more than they are capable of doing safely. Nor will anybody go home unchallenged! Women of all ages and abilities are welcome to participate. Each day will slightly increase in intensity. You will inspire and be inspired by others.

What types of exercises are included in the program?
Exercises include: core conditioning, functional training, short distance running (less than one mile), muscular strength, jumping rope, circuit training, hiking, obstacle courses, PAR course, Pilates mat exercises, surprises and more! This technique was developed by Dr. John Spencer Ellis.

How often will we meet?
Participants will meet every Monday through Friday for one hour during the four-week program. All participants will be expected to arrive on time.
- East Side Camps start at 5:30 AM, 6:30 AM & 6:30 PM.
- West Side Camp start at 5:30 AM ONLY!

For Fitness Boxing (east side) schedule visit us at www.geminiadventurefitness.com

Cost:
Registration is just $419 for a 4-week camp or $ 309 for a three-day-per-week program.  

Expected results when you complete camp are:
• 3-5% reduction in body fat
• greatly improved posture
• better relaxation
• 5-12 pounds of weight loss
• 1-3 inch decrease in the midsection
• 25% improvement in endurance
• 25% increase in strength
• and 100% gain in self-confidence

East side location calendar:
West side location calendar:

Stacy Papakostas is the Owner of NYC Adventure Boot Camp as well as an instructor, E.C.I.T.S. Certified Personal Trainer & Nutritional Coach. Stacy has been an ECITS Certified Personal Trainer for over 10 years in Miami as well as New York City. Stacy currently holds certifications in Functional Body Weight Training, Sport Specific Exercise, Boxing and Kickboxing.

Check this link out for testamonials

And be sure to mention that you heard about NYC Adventure Boot Camp on CBG to receive  a discount!

What you eat and drink during your cold weather exercise can have a major effect on your athletic performance and your ability to withstand the cold temperature. We are in the midst of ski season and many city girls and guys are hitting the slopes. So what are you thinking about when you head out to the slopes … your boots, skiis, outfits (of course), or perhaps the best apres ski place? How many of you are actually thinking about how best to fuel your body? What we eat and drink can have a major effect on our skiing performance. Here are some nutrition to help you hit the double back diamonds … while your buddies flail around on the greens!  (city guy with stylish ski outfit … wonder if he was thinking about nutrition?)

Top 7  nutritional tips to improve your skiing performance
1. Stay hydrated. You may not feel thirsty in the cold weather, however your body needs hydration in order to perform at its best. Staying hydrated is just as important in cold weather as in warm weather. Stop to drink something every 2 hours or so. Since drinking cold water in 15 degree weather is not so appealing, try warm water with some lemon, hot tea or hot chocolate.

2. Eat a good breakfast. The ideal breakfast is one that includes carbohydrates along with some protein. This will provide you with sustained energy levels.
Suggestions:
- oatmeal with raisins and walnuts
- peanut butter on toast
- yogurt (my favorite is the Greek yogurt!) with banana and whole grain cereal
- omelet with toast
- whole grain cereal, fruit and low fat milk

3. Eat a moderate sized lunch. Eating too little won’t give you enough energy for your afternoon runs. But on the other hand, eating too much can cause you to feel sluggish and lose your “ski legs”. In addition, it can make buttoning your tight ski pants somewhat difficult (pic – this happened to me… not pleasant)

4. Include carbs and protein at lunch.  This combination will give you sustained energy levels throughout the day. Go easy on the fat as it takes longer to digest.

5. Avoid low carbing. This is not the time to embark on the Atkins diet. Our muscles need carbs for fuel and our brains need carbs to think clearly. (go around the tree … not into it) A salad with grilled chicken is not the ideal lunch – unless you have a few pieces of bread with it. I saw numerous people at Park City having only salads for lunch. I held off from pointing this out to them … didn’t think they’d appreciate it … especially if they saw my skiing abilities! In addition, eating adequate carbs (versus fat) helps your body acclimatize to the high altitude.

6. Consume adequate calories. Skiing burns a significant amount of calories. The extra weight of heavy clothing and boots can increase your caloric expenditure by 5-15 percent. Remember how exhausting it feels just carrying your skiis and boots to the base lift? Consuming adequate calories will help your body to perform at its best. Note: this doesn’t give you permission to gorge.

7. Pack snacks with you. You easily eat an energy bar on the chairlift. It will give you a burst of energy for that bump run you’ve been eying. Again, focus on carbs as they provide the quickest energy.

While I can’t guarantee my tips will turn you into Lindsey Vonn or Bode Miller, they will help you perform to the best of your ability.

Stay tuned for my next post on best and worst ski lunches.

It’s only a few weeks until Groundhog Day – have you already forgotten about your resolution to exercise more in the New Year? There are tons of reasons why New Year’s Resolutions often fail. Instead of thinking of excuses why you can’t do something, why not try to figure out what kinds of activities or habits can motivate you to keep striving for your goals.

Here are some tips to get you started:
1. Set specific goals. Instead of saying “I will exercise more”, try “I will do 30 minutes of cardio 4 times each week and 30 minutes of strength training twice a week.” Then write down the steps you will take to reach that goal. Make small changes each week until you reach your goal – then stick with it!   (CBG tip: I think training for a specific event or race can be a great motivator. Check out Tina’s recent post on training for a half marathon. Also, keep in mind that there are a lot of sprint triathalons coming up in the spring)  Pic is of city guy G. doing NYC triathlon.

2. Set realistic goals. If you are just starting an exercise regimen, start slow. You are not going to be able to run 10 miles if you’ve never even done 1 mile before. Try a brisk walk first, then a walk/jog – increase the time/mileage slowly as you get more comfortable with exercising.

3. Find an activity that you like. If you do not like the activities you choose, you’ll be less likely to stick to your plan. Find something that you enjoy – maybe you really like Zumba classes or find that swimming is your thing. If you would rather be outside, find time to go to the park for your workout instead of dragging yourself to the gym all the time. Take some time to try a variety of activities and stick to the ones that will keep you going back for more!

4. Figure out what gets you motivated. Find a buddy to go to the gym with or create a work out mix on your iPod to get you pumped up. If your gym has TVs attached to the cardio equipment, go when your favorite show is on!   (CGB tip: perhaps the hottie at your local gym could be a motivating factor…)

5. Allow yourself to rest. Working out too hard for too long every day is just going to make you tired and you’ll be more likely to give up on your goal. Listen to your body and allow yourself a rest day after a hard workout. If you lifted weights and are very sore the next day, give your body some time to recover and see how you feel in a couple of days. Aim to exercise for at least 30 minutes on most days of the week.

6. Know the difference between soreness and pain. When first starting an exercise regimen, you WILL be sore. This will happen as your body adjusts to frequent activity. Though it’s normal for muscles to be sore, it is NOT normal to be in pain. If you do injure yourself, give your body some rest and see a doctor if the pain persists.   

7. Don’t get discouraged. Busy weeks will sneak up on you and unexpected events will happen. Do the best you can on hectic days. If you don’t have time to go to the gym or set aside 30 minutes to work out, break it into smaller sessions. Take a brisk 10 minute walk after lunch and then again after dinner. Take the stairs instead of the elevator. Do jumping jacks, pushups and crunches for 5 minutes before you shower in the morning and then do toe raises and squats while brushing your teeth or blow drying your hair.

8. Reward yourself. Pick something that you will enjoy, but not contradict your goal. Try a manicure or a movie with a friend as a reward.

CBG tip: pack your gym clothes with you when you go to work. This way you’ll hit the gym on your way home, because as we all know, once you get home, the couch can act like a magnet!

I would to thank Tina Gowin, Nutrition Fellow at NewYork-Presbyterian Hospital for writing this article. Tina is a avid runner – it is always a good idea to take advice from someone who practices what they preach!

Winter can put a chill your intentions to get out and exercise. Who wants to go outside when the temperature drops? Even those of us with the best intentions can turn onto slug mode … as the couch and tv call out your name!  But exercising in the cold weather can provide you with numerous benefits  – all it takes is a little motivation to get outside.

Benefits to exercising in the cold winter months
1. Exercise can help to boost endophorins and elevate mood. Many people suffer from mood changes when during the winter months.

2. You can burn more calories exercising in many cold weather sports. This is due to the effort of wearing extra clothes. Has anyone tried to walk around in ski clothes lately? You feel like the Michelon Tire Man!  Also, your body is less efficient on slippery surfaces, which burns more calories.

3. Can start to burn off those holiday calories. Studies show that the average person does not burn off the pound or two that accumulated over the holiday season. This leads to the creeping weight gain that many of us experience.

4. Will put you ahead of the game when spring comes … whether your goal is too look good in a bathing suit and shorts or to improve your time in your local 6 K race. 

4. Prevents boredom .. something different than the same old spinning or yoga class.

5. Meet new athletic minded people. While other city girls and guys are surfing the internet dating sites, you can be out meeting real people (and avoid the fudged profile scenario….) 

7. Invigorating and energizing and will also give you a nice rosy glow to your cheeks

So, assuming I’ve convinced you that exercising in the cold weather is a good idea, you will need to make sure you follow these tips to have a safe enjoyable experience. Don’t want to come back home with a frostbitten nose …

Cold weather exercise tips:
1. When exercising outdoors, it’s important to dress properly. Wear layers that you can peel off as necessary. Ideally, the layer closest to your skin should be made of a breathable wicking material and not sweat-absorbing cotton. Then add a layer of fleece or cotton for warmth and, finally, a windbreaker or waterproof outer layer.

2. Make sure you’ve adequately insulated your extremities. The face, fingers and toes are most likely to get frostbitten. Pain or tingling in your ears, fingers or toes is a sign that it’s time to come in from the cold.

3. Don’t forget a hat. Substantial body heat is lost through your head. (this city man would definitely need a hat!)

4. Though you may feel less thirsty in cold weather, continue to drink water while exercising. Dehydration can be a common problem when exercising in cold weather.

5. If you run in the dark, wear reflective clothing so that drivers can see you.

6. Sounds like common sense … but beware of the ice. 

7. Wear a helmet for sports including downhill skiing and snowboarding.

8. And as with any form of exercise, eat a snack or meal that includes mainly carbs and some protein prior to exercising. Don’t want to end up with low blood sugar when you are 5 miles into the woods on your snow shoes!

Looking for a motivating resolution that will help you become more physically active, pay closer attention to what you eat, AND help a great cause? How about running the New York City Half Marathon (March 21st) with the American Cancer Society’s DetermiNation team? 

Many people have a life long goal of running a marathon but have trouble even thinking about running 26.2 miles. Completing a half marathon can be a shorter-term goal for accomplishing your ultimate resolution in the future. Training with the American Cancer Society provides you with a support group to help achieve your goals – you’ll have free training from Asphalt Green, amazing coaches, incredible people to train with, and a dedicated committee to guide you along the way. You’ll soon find that everyone keeps each other motivated. Plus, you’ll be running to raise money for a great cause.  (pic is of Tina Gowin running in race with American Cancer Society’s DetermiNation team)
 

You’ll be amazed and inspired as people will thank you for running when they see your American Cancer Society training shirt. Not only will you be exercising to prepare for the BIG race, but you’ll quickly learn that what you eat affects how you feel during training. This helps you make better decisions about what you eat.  When you commit to doing such an event, you’ll be more likely to stick to the training program. And when you are raising money for an amazing cause, you’ll want to spread the word about what you strive to accomplish (accountability!!!). This way, you’ll have training partners, family, and friends keeping you motivated throughout your training. You wouldn’t want to raise money for an amazing cause and then not get through the race would you?

If you’re looking for more information or want to know about other events, come to an American Cancer Society DetermiNation information session or fun run. I bet you’ll be more motivated than ever. I know I was!

Information sessions at Hope Lodge on West 32nd street:
Wednesday, January 20th , 6:30-7:30pm

Fun runs
Sunday, February 28th – Al Gordon Snowflake Run, Prospect Park, Brooklyn

Please e-mail Sarah Coulam sarah.coulam@cancer.org if you plan on attending. Further information can also be found at the following website: www.acsdetermination.org
I would to thank Tina Gowin, nutritionist and nutrition fellow at the  NewYork-Presbyterian Hospital  for writing this article. Tina is a avid runner …  it is always a good idea to take advice from someone who practices what they preach! (pic is of Tina)

Check out these other helpful articles written by Tina:
Nutrition Tips for your long run
Don’t forget your water bottle

What are you doing this Thursday? Happy Hour? Working late? Instead, why not do something for your health and come to my lecture on Weight Control Tips for the Active Person this Thursday in Central Park. This lecture is FREE and open to the public.

I guarantee you will learn something! Most us know the basics of what to do in order to lose weight. The problem is doing it. It can feel just about impossible to stick to a healthy eating plan with a hectic schedule. You will learn practical tips for how to eat healthy and low cal “on the run”.

Here are some of the topics we will be discussing:

- calculate how many calories your body needs to lose weight
- ideas for healthy meals and snacks
- get a lot of handouts with sample breakfasts, lunches, snacks and dinners
- you will have the chance to get your questions answered by a nutrition expert (me!)
- find out what kind of diet plan will work best for you – low fat vs. low carb?

 
When: this Thursday, September 17 from 6:30-7:30 pm

Where: Central Park at the 97th St. Entrance. Go into the park at this entrance and walk about 200 feet. You’ll see a group of people sitting on the grass. IF IT RAINS: class will be held in the auditorium at   PS 6 The Lillie Devereaux Blake School , 45 East 81st Street  (located on 81st street between Madison Avenue & Park Avenue), New York, NY  

Please contact Martha at mmckitt@aol.com if you plan on attending so I can make sure to alert you of any place/time changes.

The lecture is sponsored by NYC Adventure Bootcamp   and Gemini Adventure fitness

Check out NYC Adventure Bootcamp website for these great new kick butt classes:

Fitness Boxing: Now at 6:30pm (upper eastside)
Fitness Boxing: Westside location coming soon…
Soon new time & new location for BootCamp
** Sign up for their newsletter for updates and helpful fitness tips
 
 Stacy Papakostas
Adventure Boot Camp for Women
www.NYCAdventureBootCamp.com
  (212)426-4871        

Have you ever wanted to run a marathon (or half marathon)? Are you training for an endurance event now? There are some big races coming up in New York City, including the very popular ING NYC Marathon!  For many people, signing up for such events are great ways to help develop a healthy lifestyle. Knowing that you have to be prepared for race day definitely encourages you to exercise on those days where you would normally talk yourself out of going to the gym or the park. Not only do these events require proper training, but good nutrition habits, as well. For long runs (and bike rides), typically those lasting more than 60 minutes, it is important to have a good pre-run snack or meal, nutrition during the run, and a post-run snack or meal.  (pic is of Tina Gowin, nutritionist and fellow nutritionist Miriam. Both were dietetic interns at the New York Presbyterian Hospital)

Pre-run Snack or Meal
It is essential to eat something 1-2 hours before your workout or race. Keep in mind that you should eat enough to keep you from getting hungry, but not so much that you have a stomach ache during the run. Choose something that is high in carbohydrates as this is your primary source of fuel during exercise. Also, avoid foods that have too much fiber or fat as these slow the absorption of the carbohydrates you need. The closer it is to running time, the less you should eat. It is important to experiment with the timing and amount of different foods that you consume before your training runs. This way, you will know what your body handles well and what helps you perform at your best. Examples of pre-workout snacks include low-fiber cereal with milk, banana and peanut butter(go easy on the pb as fat takes longer to digest) or fig newtons. Be sure to hydrate as well. Drink enough to feel good, but not enough that you have to make a pit stop during the run.

During your workout
For runs lasting longer than 60 minutes, it is very important that you practice consuming nutrition DURING the run. Your body not only needs extra fuel (sugar) to finish the run, but also electrolytes that are lost through sweat (especially now that it is hot and humid outside). Go to your local running store and pick up a few different brands, flavors, and consistencies of endurance nutrition. There are gels, jelly beans, and gummy chews in all sorts of flavors including chocolate, raspberry cream, vanilla, and lemon lime. Again, practice with the timing and the amount during your long runs so that you can perform at your best on race day. Also, make sure you are drinking fluids! Try water or a sports drink. Keep in mind that the sports drink has fluids, electrolytes, and sugar to help fuel your body so you can keep going. But, again, figure out what works best for your body and then stick to it!
(Pic is of Tina with some of the  American Cancer Society Charity Runners)

Post-workout Snack or Meal
Now that you have worked so hard and used up lots of your body’s energy, you have to replenish it to get through the day! Replenishing the energy you used up will help you get ready for your next workout. Training for endurance events requires multiple days of training each week and if you use up so much energy on one day and then do not replace those calories, you will be too tired for the rest of the week. Immediately after the workout, it is important to take in quick energy in the form of sugar. Try juice, a sports drink, or even chocolate milk. Afterwards, opt for a meal that is a good mix of protein and carbohydrates. The protein is essential for helping to repair tiny tears in your muscles that occur after strenuous exercise, and the carbohydrates will help replenish your stores of energy. And of course, drink fluids!

Proper nutrition before, during, and after endurance events will help prevent you from “hitting the wall.” Ever see those athletes who are crawling to the finish line? They “hit the wall.” This means that their glycogen stores are so low that their muscles no longer have the energy to move. With proper training and practicing good nutrition, this can be avoided!

American Cancer Society Charity Runner
I am an American Cancer Society Charity Runner (now called DetermiNATION). Although I had been used to exercising and running short distances, I decided to sign up for the challenge of a half marathon. Not only was it the idea of challenging myself, but also knowing that I would be making my miles more meaningful by fundraising for such a great cause. My first endurance event was the Brooklyn Half Marathon in May and now  I just ran the NYC Half Marathon on August 16th of this year! Like many of the other charity runners, I had no idea that I was capable of accomplishing such a task, but running with a group of dedicated people who are so excited about what they are doing made training incredibly enjoyable and race day even more special.

American Cancer Society’s DetermiNATION still has spots open for the Hamptons Half and Full Marathon on September 26. DetermiNATION athletes will also receive special benefits including group training provided by Asphalt Green, pasta dinner, exclusive American Cancer Society racing shirt, personal web page for fundraising, and the opportunity to run in memory or honor of a loved one.  If you would like to run in one of our endurance events or even volunteer, go to http://determination.acsevents.org/ or contact Sarah Coulam at sarah.coulam@cancer.org.

I would to thank Tina Gowin, Nutrition Fellow at NewYork-Presbyterian Hospital for writing this article. Tina is a avid runner - it is always a good idea to take advice from someone who practices what they preach!