Curious as to what other endurance athletes eat? Find out what elite distance runner, Olympic Trialist, and EnduroPacks ambassador, Tina Muir eats in a regular day!

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Jaymee Marty is an elite marathoner, and coach, with an impressive running resume.  In 2012 she qualified for the US Olympic marathon trials and followed up with a 1st place finish, for the female division, at the 2013 Eugene Marathon.  

Coach Marty considers herself a student of the sport of running -- especially the science of running. She is a scientist by training and uses the skills she's developed professionally and academically on a daily basis to improve her training. 

As a coach and athlete (in her mid 40's) Jaymee knows the importance of getting the proper nutrients to train and perform at her best.  She recently put the EnduroPacks daily system of vitamins and minerals to the test as she trains for the Napa Valley marathon, where she hopes to earn another qualifying spot at the Olympic trials.  

Coach Marty had this to say about her experience, "... I have been feeling amazing and obviously recovering really well from some very tough workouts including a lot of extra strength and mobility work...If it is contributing to how good I feel, it is absolutely worth the cost and extra effort." 

You can follow Jaymee's journey on her blog as she trains for the Napa Valley Marathon in hopes of qualifying for the Olympic trials.  

 

Elite Marathoner Places 2nd Overall and Set New PR

Bryan Morton is an elite marathoner and member of the Rogue Running and Skechers Performance Teams.  Recently Bryan finished 2nd place overall, in a time of 1:07:16 (5:07/mile), setting a new PR, at the 3M Half Marathon in Austin, TX.  

When it comes to nutrition, Bryan was never one to take in vitamins, supplements or anything of that nature.  He said, "...Not because I was against it in any way. I simply didn’t know what to take and was getting by just fine with what I’d been doing thus far."  But as he bumped up his weekly mileage to 100 miles over the past 8 months, in preparation for qualifying for the Olympic Trials, he noticed his body taking longer to recover from workouts/races.  "That heavy feeling in my legs lingers for a tad longer than it did when I was averaging 20-25% less miles the year prior."  To keep up with his bodies needs to replenish the vitamins and minerals lost during training he sought help from fellow athletes, coaches and doctors for recommendations.  

Supplementing Vitamins and Minerals To Speed Recovery

This past November Bryan was introduced to EnduroPacks by one of his Skechers teammates and Team Rogue training partners, professional triathlete Gray Skinner.  "I started adding in EnduroPacks to my daily routine back in November. In that short period of time I’ve already become a huge believer...Since starting this regimen my legs have recovered far quicker from key races and workouts. This has enabled less time recovering between workouts and legs that are far poppier within those workouts."  Bryan found that supplementing his daily nutrition with EnduroPacks was easy and beneficial to his training regimen.  

Be sure to follow Bryan on his journey as he trains for the Boston Marathon and a qualifying spot at the US Olympic Trials.  You can read more of Bryan's experience with EnduroPacks on his blog or follow him on Instagram.

 

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.  

Learning To Listen To Your Body

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.

Focusing On 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.

The sports drink market includes a flurry of bottled drinks, mixes, and electrolyte supplements. The marketing goals appear to be focused on rehydration and increased sports performance. While most companies producing the products seem to embrace the value of electrolytes, they may not have delivered the proper complement of ingredients for maximum electrolyte formation and absorption.

Are Sports Drinks Necessary?

While Gatorade was invented in 1965 by the medical team for the University of Florida Gators, it wasn't until 1991 when sports drinks really launched in popularity. 

Today, Gatorade has plenty of competition, but do you really need any of them to enhance your workout? Yes, if you're exercising longer than 60 minutes — or less than that but very intensely.  "Water provides no sodium, which helps the body hold onto water and helps fluid get to the right places in the body, like muscles and blood," says nutritionist Heidi Skolnik, M.S., CDN, FACSM, who advises both the New York Giants and the New York Knicks on healthy eating as well as drinking. 

Risks Associated With Sports Drinks

Many sports drinks on the market claim to be healthy for you but contain certain preservatives, artificial flavors and colored dyes, aspartame and sugar that add to the visual or taste appeal of the drink, but may not be user-friendly to the body.  

In addition to its usefulness after exercise to replenish glycogen stores, sugar (fructose, dextrose, glucose, high fructose corn syrup, maltodextrin) is usually added as a carbohydrate to boost energy levels.  "While this may stimulate the body momentarily, minutes later the glycemic roller coaster sets in with associated compromise in body function. Muscle-testing (Kinesiology), used by chiropractors and natural medicine practitioners, reveals that sugar actually diffuses the body’s ability to maintain muscle strength; therefore, it does not seem wise to use it when periods of strength are required", says sports nutritionist, Nina Anderson (SPN) of Safe Goods Publishing.

Alternative To Sports Drinks

For any sports workout lasting more than 60 minutes, athletes are recommend to consume pure electrolyte drinks with the proper complement of minerals.  If you need a boost for short term energy or glycogen replacement, you may want to choose a drink containing less than 8 percent carbohydrates or take an ATP booster like rhodiola.  As a general rule, the higher the carbohydrate content, the slower the absorption rate of electrolytes and nutrients. 

For additional information on this topic, visit our website to reference a full publication.

 

Bree Wee, Winner of Ironman Canada

Professional Triathlete, Bree Wee, Winner of Ironman Canada Looks to Continue Her Success in 2015 as a Member of EnduroPacks Elite Team

Bree had a breakout season in 2014 with a number of top 10 and podium finishes including an overall win at Ironman Canade-Whistler, Ironman New Zealand (4th place), Ironman Texas (4th Place), Ironman Hawaii 70.3 (2nd place), Ironman World Championship (16th place), and Ironman Western Australia (6th place) to cap off her season.  To stay healthy and race at a high level, Bree implemented a strict program which includes a healthy diet, proper rest, and EnduroPacks daily system of vitamins and minerals, to keep her healthy and performing at peak levels.

Life Before Triathlon

She’s the very girl that finished college with a job offer to teach in Hawaii and another to teach in Costa Rica.  With a coin in her hand, heads Hawaii and tails Costa Rica, she gave it a flip.  Two weeks later she landed in Hawaii and never looked back.  She writes down goals & dreams, then chases them heart first until she lands amongst them, often falling on her face, somewhere between waiting patiently and determination.  Bree's dad once told her (before she won Ironman Louisville), “Country girls are made the strongest, remember that”.  

In Hawaii she was encouraged to take up running, which soon led her to join Kona Aquatics, buy a bike, and triathlon.  Watching the 2003 Hawaii Ironman run through her back yard, another dream was written, “I have to do Ironman."  And so she did.  In her first Ironman (2007) she not only won her 25-29 age-group, she set the amateur record!  That very day changed her entire life.  The mother of 2 year old Kainoa and 3rd grade teacher, would be trading in all her chalk and stickers for the opportunity to live out a dream.  2008 began Bree’s journey as Hawaii’s female professional triathlete.

Bree Looks to Continue Her Pursuit of Being The First Woman, From The State of Hawaii, to Finish Top 10 at The Ironman World Championships

Currently Bree is taking a one-month break, prescribed by her coach, James Cotter, to help her recover before ramping back up for the 2015 season.  Bree plans to incorporate EnduroPacks daily system of sports nutrition into her offseason training regimen to help her recover properly from her training and keep her healthy.  

We're very pleased and honored to have Bree joining our team in 2015!  You can read more about Bree on her personal blog at http://www.hibreewee.com

 

   

Pro triathlete Thomas Gerlach, EnduroPacks athlete

Thomas Gerlach, Professional Triathlete With A Number Of Podium Finishes In 2014, Joins EnduroPacks Athletes During Upcoming 2015 Season

In 2014 Thomas raced in over 20 events, ranging from duathlons to full-ironman distance races.  Thomas stays healthy by implementing a strict program which includes a healthy diet, proper rest, and EnduroPacks daily system of vitamins and minerals, to keep him healthy and performing at peak levels.  

Thomas Gerlach grew up in Madison, Wisconsin playing team sports and running circles around the other kids when it came to aerobic activity.  He found the sport of triathlon after suffering an overuse injury due to his heavy focus on running marathons during college.  His first triathlon race was in 2006 and every year since then he has been one of the most active racers and always try to have some fun and smile while I am out there competing. Since turning pro in 2011, he has a total of 7 professional podium finishes, including fifth overall in the Challenge Atlantic City Ironman, second overall in the 2014 Ironman Louisville, and third overall in the 2014 Ironman Silverman 70.3, among others.

Thomas Gerlach, Pro Triathlete

Thomas Returns For The 2015 Season In Top Condition Following an Injury That Side-Lined Him At Ironman Arizona

Thomas plans to incorporate EnduroPacks daily system of sports nutrition into his offseason training regimen to help him recover properly from his training and stay healthy. 

We're very pleased and honored to have Thomas joining our team in 2015!  You can read more about Thomas on his personal blog at www.thomasgerlach.com

As a runner it's important to eat foods that will properly fuel your training. Here's a list of some delicious foods that will offer you the greatest health benefits in the long run!

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There Was Just One Major Change To Her Training

When Christine Yu decided to run the Philadelphia Half Marathon, she pulled out the training plan that her friend created for her to prepare for the San Francisco Half Marathon and started running.  She didn’t change the plan at all – 3 runs per week, strength training, yoga and rest. 

The one major change to her training regime during the last month leading up to race days was she started adding a daily routine of vitamin and mineral supplements to her training routine.

Hear Christine Tell It...

Christine set the record straight in her blog www.lovelifesurf.com.  We shared her comments here:

Let me be upfront. I don’t take supplements. I don’t even take a multivitamin (I know, I know. I should.) I occasionally use protein powder in my smoothies. That’s it.

The main reason I don’t take supplements is because I’ve never felt that it was necessary. I should be able to get the nutrients I need from a well-rounded diet. Plus, it wasn’t like I was a serious athlete and that my dietary intake wouldn’t be able to keep up with my body’s needs. And I would always forget to take whatever vitamin/supplement I was supposed to when I was supposed to.

So it took some convincing to decide to try Enduropacks. Knowing that I was training for Philly, I thought it was a good opportunity to test it out.

Vitamin and mineral replacement is key for endurance athletes to stay healthy and recover faster. But how do you ensure that you're giving your body what it needs? EnduroPacks has created a convenient system designed to do just that. From someone who is skeptical of supplements and vitamins, I was surprised at my results.

Stay Healthy Recover FasterWhat is it?  EnduroPacks is a daily pre-, during- and post-workout system of vitamins and minerals. Since depleted vitamin and mineral levels mean sub-par performance, an increased potential for injury, and reduced recovery rate, EnduroPacks is designed to replaces essential vitamins and minerals so that your body can maintain immune system health and proper nutrition as well as improve muscle recovery while reducing soreness.

I used the system as recommended, minus a few days where I forgot to take one part of the system or didn’t apply the amino patch right after working out. Since I don’t carry water with me on most of my runs, I used the spray in my post-run water immediately upon returning home.
I was concerned about using the patch since I have sensitive skin. While it didn’t irritate me a lot, I did have to rotate the location where I applied the patch so that my skin wouldn’t become itchy. The patch can also leave behind a little residue (like a price sticker that you can’t quite peel off cleanly).

After taking a 30-day course, here are the benefits I noticed:

  1. Good runs: I run three days a week because as I’ve gotten older, I’ve recognized that my body needs a little extra rest. Even with the extra downtime, many of my runs often feel labored, and it takes a while for my legs to come to life. Like 5 out of 6 miles. While taking EnduroPacks, I can honestly say that I had many more good runs than bad. My legs never really had that dead feeling.
  2. Faster recovery: Because my legs didn’t feel dead during my runs, I also recovered faster. I’m a champion napper and often need a quick nap in the afternoon. During the month, I noticed that I wasn’t as tired during the day and I didn’t need my daily nap.
  3. Less aches and pains: I’m the queen of feeling sore and achy as my past injury history reveals. Leading up to the SF Half and Reach the Beach Relay, I was dealing with some pain in my plantar fascia and my left ankle / shin area. While the aches didn’t disappear completely, they were significantly less bothersome and didn’t inhibit my training. In fact, there were long stretches of days when I didn’t feel sore or achey.
  4. 7-minute PR at the Philadelphia Half Marathon: OK, I can’t attribute my PR entirely to EnduroPacks. Yes, I ran strong and consistently over the past year and honestly, I expected to start falling apart by the fall. That’s part of the reason why I didn’t register for the half until 3 weeks before race day. I do think that EnduroPacks played a role in allowing me to continue to run and to have one of the best races in Philly.

Vitamin and mineral replacement is key for endurance athletes to stay healthy and recover faster. But how do you ensure that you're giving your body what it needs? EnduroPacks has created a convenient system designed to do just that. From someone who is skeptical of supplements and vitamins, I was surprised at my results. 

For more details on Christine's training and to visit her blog http://www.lovelifesurf.com/enduropacks-review/

As endurance athletes, we push ourselves to the edge of our abilities to make small improvements each time we workout in hopes of becoming stronger and faster.  During our training sessions we strain ourselves to go longer or faster than is comfortable.  In the process, we cause microscopic tears in our muscle tissue.  Stimulated by the damage, our bodies react by adapting to the stress.  Our fuel stores open for maximum refueling, and our veins deliver white blood cells to repair the micro tears.

So the question is, are we becoming better athletes during our workouts, or is it the time in between them?  Neglecting to take sufficient rest or replenish our depleted bodies' needs not only limits our improvements, but can start a negative downward spiral. "It happens at least once a year," says Lauren Fleshman, who finished 7th in the World Championships 5k in 2011 (highest American finish in history). "I get busy or impatient and I justify it, saying, 'I'm getting in the workouts, I'm checking the boxes, that's what's important.' I let the recovery aspects go, and I wind up sick or injured. I realize then that it's time to get focused and do the little things right.  Sometimes I just need a kick in the butt."

Recovery Window

Justin Whittaker, D.C., a Portland, Ore.-based chiropractor who works on some of the world's top track athletes, stresses the importance of refueling as a key component to recovery. "You have a predictable timeline," he says. "For two hours post-workout your body is trying to restock what it's just bfurnt. For those two hours it's metabolizing, breaking down, synthesizing to the liver everything that's available. If you wait 'til you've driven home and showered you won't be absorbing the nutrients as well as you could." For that reason it's his advice to keep a recovery product (food, drink or supplement) on hand, either in your car or gym bag.

Recovery Techniques

Olympic 10,000m bronze medalist Shalane Flanagan floats. "For me, hydrotherapy is an absolute must," she says. "During my heavy training I don't go more than once a week, but that weightless time just helps flush everything out." If you can't make it to the pool, take a cool bath. Ice is nice, but not necessary–just run cool water from the tap deep enough to cover your legs for a recovery boost.

Schedule a massage two or more hours post-race.  Massages too soon to finishing the race can create more soreness. Massage can have a dramatic effect on recovery times, and they are a wonderful reward.  You can also perform your own massage with some of the products on the market like "the Stick" and foam rollers.  They are great for deep tissue massage for hamstrings, calves, thighs and hips.

Ian Dobson, 2008 Olympian at 5,000m, views each of his runs as part stress, part recovery.  Dobson moves. "Even if I'm feeling tired, I make sure to take a walk and move all my joints," he says.  Recovery is heavily dependent on blood flow.  Make a point of getting up from your desk or out of your car for a few minutes every hour.

Dobson also does dynamic stretches.  Get more bang for your buck with high-energy, fullbody movements that stretch muscles and increase joint mobility.  High knee marches, standing leg swings or full squats all do the trick.

Making The Most of Your Training

Although muscle breakdown is needed in order to improve overall muscle fitness, it is important to remember that too much muscle trauma can have a negative effect, especially early in your training program.  

Mix Carbs and Protein: Studies show that the addition of protein to a carbohydrate-rich recovery supplement enhances insulin release in the blood, leading to an increased carbohydrate uptake by your muscle cells and a subsequent increase in glycogen manufacturing.

Taking a daily regimen of high-quality vitamin and mineral supplements will ensure your body stays healthy during training and speeds up the recovery process.  

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