Our friends at Clif Bar have launched an excellent new series of podcasts called ‘CLIFcast’, which are FREE DOWNLOADS through iTunes. Either click on the logo to take you to the download page or go through to the Clif Bar blog at www.clifbar.com/clifcast, where you can tell them what you think about CLIFcast or comment on Clif Bar - they would love to hear from you.
Caffeine, taken in moderation, will help improve your performance on a run. Learn more about the benefits of caffeine by listening to ClifCast, the sports nutrition podcast series from Clif Bar.
Stay hydrated! Drink fluids early and often. Keep a water bottle handy and sip on it all day long - you’ll feel a difference immediately. Learn more about hydration by listening to ClifCast - the podcast series on sports nutrition for runners from our friends at Clif Bar.
Carbohydrate should make up about 2/3 of each meal. Carbs are the most important source of fuel for your muscles and your brain. Choose carbohydrates that are high in fibre, such as wholewheat bread, pasta, bran cereals, oatmeal, Clif Bars, potatoes and popcorn. Learn more about energy by listening to ClifCast - the podcast series from Clif Bar.
Approximately 1/3 of each meal should be protein. Protein is necessary to repair and rebuild muscle. To help counter the wear and tear of training and racing, rebuild with foods like grass fed beef, antibiotic and hormone free chicken, low mercury fish, lentils, cheese and soy. Clif Builder’s protein bars and Clif Shot Recovery drinks are also a good way to go … for the record. Learn more by listening to the Protein episode of ClifCast, the sports nutrition podcast series from Clif Bar.
Eat frequently and eat a variety of foods. Make sure you eat three meals each day and two or three healthy snacks. This will help prevent energy highs and lows throughout the day and energize you for training runs. Learn more by listening to the Meal Planning episode of ClifCast, the sports nutrition podcast series from Clif Bar.
The best time to begin your recovery is 15-30 minutes after a training run of over 60 minutes. The blood is still flowing rapidly and can quickly carry carbohydrates and protein to tired muscles. Learn more about recovery by listening to ClifCast, the sports nutrition podcast series from Clif Bar.
Figure out your sweat rate: you need to replace approximately 3 cups of water for every pound lost during a long run. Learn more about sweat rate by listening to ClifCast, the sports nutrition podcast series from Clif Bar.
During your marathon, or any run longer than 60 minutes, you’ll need to consume 30-60 grams of carbohydrate per hour and 6-8oz fluid every 15-20 minutes to maintain your energy and stay hydrated. Learn more on how to approach race day by listening to ClifCast, the sports nutrition podcast series from Clif Bar.
Fat works with carbohydrate to provide lasting energy to the body. It also allows for proper nutrient absorption and provides the essential fatty acids the body needs daily, such as omega 3s and 6s. Reach for plant fats from vegetable sources such as nuts, seeds, and avocados, and go easy on the saturated fats such as butter, cream and fatty meats.