Another month has passed and hopefully the weather will start to warm up soon.
We had quite a few Renegades racing this month. Alice, Kirsten and Frank did amazing at the Retina Run. Juanita travelled all the way to Austria to compete in a 10k with her sister and Lonna and John raced the Southern Footprints 10k!
Congratulations to everyone on their races! As the picture shows we had a great Recovery night celebrating everyones accomplishments.
We really want to thank all the volunteers that made it out to help with the Ironworks Renegade Run. Its was a great time putting on the race and for a good cause, we couldn't do it without all your help.
It's coming soon! We are going to be organizing the 5k Fun Run that's part of Noelle's Gift of Fitness on Saturday, May 28th. Again we're looking for course marshalls and set-up / take down help from about noon until 3 pm. Looks like we will need about ten volunteers. We'll send out more reminders soon as we get closer but please mark the date on your calendars!
Last month, in Coaches corner, coach Cal started down the path of nutrition. Fats vs. carbs for endurance atheletes. Just to let you know this is a very complicated subject. We are not doctors. We would just like to present to you some ideas and thoughts on the subject that can point you in a direction to do some more research for yourself. All the info we have compiled comes from doctors and experts in this field. I will list them at the end of this writing. We will try to compress it into the simplest form we can but please know this can be and is a complicated subject. Just remember we are all different. What works for me might not work for you.
We want to present this in two ways. The first way, is for all of us to look at this for better health in our everyday lives and the second one is how this can help us as runners.
For the past four decades carbohydrate rich diets have been vigorously promoted changing what we eat. Complete books have been written on the reasons why. For a lot of people either because of cost or ease of use, high carb eating habits have replaced whole foods. In the same time frame type two diabetes has quadroupled. So here's how it works:
Insulin is a hormone made in the pancreas, an organ located behind the stomach. The pancreas contains clusters of cells called islets. Beta cells within the islets make insulin and release it into the blood.
Insulin plays a major role in metabolism—the way the body uses digested food for energy. The digestive tract breaks down carbohydrates—sugars and starches found in many foods—into glucose. Glucose is a form of sugar that enters the bloodstream. With the help of insulin, cells throughout the body absorb glucose and use it for energy.
Insulin's role in blood glucose control when blood glucose levels rise after a meal, the pancreas releases insulin into the blood. Insulin and glucose then travel in the blood to cells throughout the body.
- Insulin helps muscle, fat, and liver cells absorb glucose from the bloodstream, lowering blood glucose levels.
- Insulin stimulates the liver and muscle tissue to store excess glucose. The stored form of glucose is called glycogen.
- Insulin also lowers blood glucose levels by reducing glucose production in the liver.
What is insulin resistance? Insulin resistance is a condition in which the body produces insulin but does not use it effectively. When people have insulin resistance, glucose builds up in the blood instead of being absorbed by the cells, leading to type 2 diabetes or prediabetes. At this point the glucose is stored as fat instead of energy for our next run.
So simply we go out for a run and get home and eat what ever we want because hey we just ran ten kms! Our bodies take in those carbs and top off our muscles and liver for tomorrows exercise. We have energy, we feel good and do it again the next day.
Then one day we notice that we have to take the belt out a notch and we don't seem to have as much energy anymore. We are now on a vicious circle. We run, we top up with carbs, our bodys quit storing the glucose for tomorrows run but instead starts packing it away as fat. We feel more lethargic and we keep putting on weight because we have become insulin resistant.
To stop this cycle we need to cut our carb intake down to stop the insulin spikes. And this is so simple, just cut out all sugars, processed foods and grains. Now not all of us are insulin resistant. Lets take Coach Cal. He has run all his life and is able to keep his weight down and energy levels up while eating carbs. He went out and purchased a glucometer ( they are very inexpensive) and tested his glucose levels for a few days and absolutely proved that he is not insulin resistant. I on the other hand have a high suspicion that I am insulin resistant. I have been experimenting with a low carb diet now for awhile and absolutely will start putting on the pounds if I introduce more carbs into my diet even while running many kms. So a glucometer is something I'm going to pick up to verify my suspicions.
We all have approximately 40,000 calories in our fat tank and only about 2000 calories in our glycogen tank. Depending on how hard we run we only have a few hours of glycogen. Thats why we need to take in fuel for longer races to keep performing at race pace. The energy from fat can be twenty times as much as glycogen. So to tap into these fat stores we need to shut off the carbs and the body will adapt and start burning fat as fuel instead of glycogen. This usually takes weeks to do and will make you feel lethargic while going through the process.
So for myself who is probably insulin resistant and loves to run long distances this lifestyle makes total sense. For a runner who is not insulin resistant and likes racing and competing in 5kms to half marathon races its not necessary. The big take away here is are you insulin resistant?
With an ideal high fat low carb diet meal plan, you’re taking in roughly 50 percent of your calories from healthy fats, 25 from carbs, and 25 from protein. (The current government recommendation, for comparison, is 30 percent of calories from fat, 50 to 60 percent from carbs, and 10 to 20 from protein.)
Proteins have been called the "building blocks of life", and for good reason. Proteins are a part of every cell in our bodies. They are a major component of muscles, skin, organs and glands. They play a role in growth, digestion, tissue repair, immune response, hormonal messaging, and a multitude of other bodily functions. For runners, protein is essential for muscle repair and recovery post workout. Carbohydrates and fat may fuel your body, but it's protein that gives form and function to its engine!
We have tried to keep this complicated subject simple and I hope it has sparked some interest in you to do more research for yourself. Sorry for such a long Coaches Corner but we feel this is very important information for you to know as you could be on your way to diabetes without even knowing it. If you have any questions Coach Cal and I are always available to talk on the subject.
Here are some great references to look into:
Dr. Mark Cucuzzella podcast:
Search Dr Jeff Volek and Dr Stephen Phinney. They have great books and podcasts on the subject.
Search Vinnie Tortorich. He breaks it down very simply in his book " Fitness Confidential" and has a huge library of podcasts on the subject.
Train Hard...Enjoy the Journey...Scott