Even today’s healthiest diets lack nutrients, the vitamins and minerals essential to the body to function properly during exercise and convert food into energy. The filtered water we drink excludes vital minerals, while the foods we eat are often processed and preserved which leaves less vitamins, and more chemicals than we need.
Laboratory research shows that athletes exercising at a high intensity for 90 minutes or more experience a steep drop in immune function that can last up to 24 hours. The drop in immune function appears to be caused by the elevation of stress hormones released during and following heavy exertion. This is what exercise immunologists believe allows viruses already in the body to spread and gain a foothold.
Micronutrients (vitamins and minerals), such as Boron and Germanium, can help prevent illness and injury by protecting the body's immune system.
Here is a short list of micronutrients and how they affect the body:
Micronutrients play an important role in energy production, hemoglobin synthesis, maintenance of bone health, adequate immune function, and protection of body against oxidative damage. They assist with synthesis and repair of muscle tissue during recovery from exercise and injury. Exercise stresses many of the metabolic pathways where micronutrients are required, and exercise training may result in muscle biochemical adaptations that increase micronutrient needs. Routine exercise may also increase the turnover and loss of these micronutrients from the body. As a result, greater intakes of micronutrients may be required to cover increased needs for building, repair, and maintenance of lean body mass in athletes.
Endurance athletes of all levels have seen the benefits of adding a daily micronutrient system into their training regimen. Runners have stayed healthier and recovered faster by supplementing micronutrients.
Elite distance runner with the Saucony Hurricanes team, Tina Muir said, "My recovery runs are faster, without putting in any more effort, my workouts have been improving consistently, and I am feeling strong almost every day.”
You can read more on the benefits of micronutrients for runners and endurance athletes by reading the peer reviewed article, Nutrition and Athletic Performance, by Nancy R. Rodriguez, PhD, RD, CSSD, FACSM
Kris Lawrence is an elite marathoner with a goal of qualifying for the 2016 U.S. Olympic Marathon Trials. On her blog, http://kris-lawrence.com, she writes, "...I’ve made a promise to myself to give it my all, accept the good and hard times, appreciate all those who support me, and enjoy every moment along the way..." Her positive attitude, perseverance and dedication to her training have helped her cut her marathon time from 3:16:24 to 2:47:09 in just a few short years.
If you run/train long enough you've probably had your fair share of "niggles" (pains) or injuries. It's a part of training, an unfortunate byproduct of the sport that we love (and hate) so much. Unfortunately, Kristin suffered a slight tibia (shinbone) fracture, which set her training back 9 weeks. If you've ever had a fracture you know how painful, and annoying, this injury can be.
When it comes to marathon training Kristin says, "Marathon training is like putting together a 1000 piece puzzle. You know what you want the end result to look like but when you dump the pieces out of the box, it’s entirely overwhelming. You keep working anyway and every once in awhile you look and realize you have a part of that picture made and it starts to make sense..."
Having a plan and listening to your body are two key components when it comes to training. Kristin is healthy again and back on her training program for the Boston Marathon. Kristin's training program consists of stretching, core work, strength training, tempo runs, easy mileage building runs and recovery.
Running fast workouts and putting in hard efforts is a key part of the training process. However, one of the most often neglected aspects of training, especially since runners are almost always obsessed with pushing harder each day, is the recovery process.
What sets elites apart from amateurs is the amount of time and effort invested in recovering properly. As an elite runner, Kristin knows that hydrating properly, before and after her runs, is a key component to her recovery.
You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Consuming an electrolyte substance post-workout is even more important for endurance athletes who lose large amounts of water during hours of sweating.
After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are performing endurance exercises day after day or trying to build muscle. Ideally, you should try to eat within 30-60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrates. A diet of essential proteins and amino acids can help repair muscle tissue and help avoid injury and reduce muscle soreness. There are 8 essential amino acids that are not produced naturally in the body, but need to be replaced by foods or through daily supplements. Here is an article by active.com on nutrition recovery for endurance athletes http://bit.ly/1lSeOtm .
Kristin, and other elites will tell you the most important thing you can do to recover quickly is to listen to your body. If you are feeling tired, sore or notice decreased performance you may need more recovery time or a break from training altogether. If you are feeling strong the day after a hard workout, you don't have to force yourself to go slow.
If you pay attention, in most cases, your body will let you know what it needs when it needs it.
Distance runner, triathlete and mother of 4, Sara Randolph, enters a race last minute and finishes on the podium. She recently wrote about her race weekend on her blog www.runr3.blogspot.com . We've shared excerpts of her experience leading up to, during, and after last weekend's Seahorse Challenge Tri, here.
Whether you are new to 'healthy living' or just want to research to find out more, we wanted to give you some helpful links so you can eat and train right. Find out more here...
Brent's 2014 Goals are to get back into ITU racing which he's hasn't competed in since 2007. This season he will race in ITU Sprint, Olympic Distance and a few 70.3s and some late season World Cups. His next race will be Galveston 70.3 on April 6th. Please cheer him on with us!