Category

Nutrition

May 09 2023
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Joint supplements as a chiro and running coach with collagen (Bone and Joint) and adult supplements

By | General, Nutrition | No Comments

Let’s be honest, injuries suck! No one likes to get injured, but the stats are clear, 50% of runners will experience an injury in a given year (Bramah, 2018).   Injuries are multifactorial, meaning that there are many root causes.  The main reason injuries happen is because the load has exceeded our bodies capacity to adapt. SO if there was something you could do to help prevent injuries from occurring, wouldn’t you want to?

Let’s also break down running. Running is jumping from one foot to the other with about 2.5-6x your body weight of force with each step, with about ~1000 steps PER kilometer!  When we break it down, it is obvious why we should try to keep our bones and joints healthy.

Here are some injury prevention tips that you can include in your training plan:

  • Strength training is one way to keep running strong.
  • It is important to keep in mind that every run has a purpose. Sometimes that purpose is to be easy and recover.  It is important to not overdo it on these easy days as it can overload the body so it cannot recover.
  • Optimizing your running gait has also been shown to improve your injury risk (Chan, 2017).
  • It is also important to fuel appropriately for the training demands.

Common running injuries include muscle strains, tendinopathy and joint related injuries. Most commonly injured areas are knee, foot and lower leg (Bramah, 2018). So it becomes important to make sure we are doing everything we can do to support the above tissues.

Collagen can be a great addition to a runner’s routine in order to help with these common ailments.  In a 2022 study collagen was found to promote connective tissue recovery, decrease pain,  improve strength and body composition (Kviatkovsky).  Another 2022 study found collagen had promising benefits for the treatment and prevention of tendinopathy (Hijlkema). As we age, the collagen we produce decreases, so supplementation can be a great way to get what we need.

There are three types of collagen:

Type 2– joints and cartilage

Type 1 & 3– muscle tendon, skin, hair

It is important to make sure you are taking the correct collagen for the benefit you want.

If you want to try adding this to your routine, be sure to consult a healthcare practitioner and also be aware that noticeable results may take up to six months.

Another common injury is bone stress injuries such as stress reactions and fractures.  It is important that runners keep their bones strong.  Our bone mineral density is at its peak at age 25.  As we age and accumulate miles on the pavement, it can be helpful to have supplements to promote strong bones.

Running is catabolic, meaning it breaks tissues down, and so if you are doing a lot of it, it can be detrimental to bone health.  Taking things such as bone broth and vitamin D can help to keep the bones strong for the long run.  It is also vital you are consuming enough calories for the output.

Lastly, sleep is hugely important when it comes to injuries and injury prevention. We recover when we sleep, so if you are not sleeping optimally, you are not recovering optimally.  Magnesium can be a great addition to your sleep routine while also helping to decrease muscle cramping.

When it comes to running, injuries are common, but there is a lot that can be done with supplementation to help prevent and minimize these potential setbacks!

References:

Bramah et al., 2018. Is there a pathological gait associated with common soft tissue injuries?  The American Journal of Sports Medicine.

Chan et al., (2017). Gait Retraining for the Reduction of Injury Occurrence in Novice Distance Runners: 1-Year Follow-up of a Randomized Controlled Trial. American Journal of Sports Medicine.

Hijlkema et al., 2022. The impact of nutrition on tendon health and tendinopathy: a systematic review.  Journal of the international Society of Sports Nutrition.

Kviatkovsky et al., 2022. Collagen peptide supplementation for pain and function: is it effective.  Nutrition & physiological function.

Stacy sims blog

Bio: Dr. Brittany Moran

Dr. Brittany Moran is a Toronto based chiropractor, run coach & runner.  She works at The Runner’s Academy as a chiropractor and is the founder and head coach of StrideWise Running. In her spare time, Brittany trains for marathons at a sub elite level with a personal best of 2:33.

Instagram: @torunningchiro / @stridewiserunning / @therunnersacademy

Jun 11 2019
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Advantages to Rest and Recover

By | Eastside 10k, General, Nutrition, Run Gear | No Comments

Why you need to think about rest and recovery this race season

This time of year, many runners are planning out their race schedule, setting goals and choosing the right training plan.  Building rest days and recovery into your plan are just as important to the process as the runs and gym sessions. Rest and recovery are necessary for muscles to repair, rebuild and strengthen so that you can reach your potential as an athlete.

Under Armour, the title sponsor for Eastside 10K, has introduced new apparel technology, scientifically designed to enhance performance and recovery to give athletes an edge over the competition. The new product called UA RUSH, is made with mineral infused fabric technology that, when activated by body heat, transfers the energy back into the body, resulting in improved blood flow and circulation. The product is designed to be worn at the time of sweat and promote improved performance, energy and recovery.  When worn, UA RUSH stimulates increased endurance and strength.  If you’re looking for an edge this race season, UA RUSH apparel may be something you want to try. It comes in men’s and women’s fitted tees, long-sleeved shirts, leggings, tights and sports bras for women.UA RUSH is something athletes can wear both in training leading up to race day and also during the race.

If you give UA RUSH a try, we’d love to see how it boosts your performance. Share your Under Armour Eastside 10K training photos on Instagram using #UAEastside10K.

Registration is now open for the Under Armour Eastside 10K. Sign up now!

Jun 08 2018
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Hydrating for Success with Nuun

By | General, Nutrition | No Comments

As an athlete, you understand the importance of staying hydrated, especially during high intensity training periods. But did you know that HOW you hydrate matters? At different levels of stress and effort your muscles require different levels of oxygen and fuel, which proper hydration can provide.

To begin, below are some general best practice guidelines for optimizing your hydration plan during training:

  • Workouts under 90 minutes require hydration replenishment with electrolyte-rich fluids.
  • Workouts over 90 minutes, carbohydrates play a key role in your hydration for optimal fluid transfer.
  • During your workout, aim to consume 16-24 oz. of electrolyte-rich fluid per hour.

It is so important to provide your body with an optimal blend of electrolytes and carbohydrates in order to stay energized and strong when you’re putting it under extended stress. There are a number of variables that contribute to your individual hydration needs as an athlete (weight, gender, etc.) Find below a guide for how to plan your hydration and nutrition before you head out for your next long workout:

Visit nuunlife.com to stock up on your favorite flavors of Nuun Electrolytes and Nuun Performance!

Mar 25 2018
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Pre-Run Breakfast Ideas

By | Eastside 10k, General, Nutrition, Scotiabank Vancouver Half, Uncategorised | No Comments

Quick and Energizing Pre-run Breakfasts

Not everyone is a morning person, let alone a morning runner.  Our body is creaking from a night’s rest and some can find it difficult to get out the door, whether it’s for an easy run or a workout.  For those that are morning larks, there’s always the question of what to eat.  Too much and it’ll bounce around in one’s gut; too little and the lightheadedness from low blood sugar post-sleep fasting sets in.

So what are the best morning pre-run snacks?  It really depends on how much time there is between eating and running, but here are some foolproof staples:

30 mins or less before running

Something light and easily digestible is key, such as:

–       a piece of fruit (banana; orange; handful of grapes etc.)

–       trail mix (sugars from dried fruit, and healthy fats from nuts are a simple fix)

–       rice cake with nut butter and honey (or jam)

–       homemade energy balls

1 hour before running

With a little extra time to digest, it’s good to get a little more in your body before a workout.  Here are some easily digestible but sustainable choices:

–       wholegrain toast with a boiled egg

–       oatmeal with nut butter and fresh fruit

–       homemade muffins (Shalane Flanagan’s Superhero Muffins are a staple)

–       cereal and milk

2 hours before running

This is a sweet spot before most long runs and big workouts.  Most people can have a solid breakfast that won’t cause any GI distress during longer runs or workouts.  Just be sure to portion control and don’t get too over-zealous!  There will be time to indulge in a bigger serving size post-run.

–       teff flour or chickpea pancakes (these flours give a little extra protein that goes a long way!); top with maple syrup or fresh fruit and jam

–       burrito (keep it small!).  Using smaller wraps like corn tortillas or small flour tortillas are great. Fill with eggs, rice, beans, or even nut butter, fresh fruit and yogurt.  Mix it up depending on what sits well in your stomach.

–       Breakfast hash: simple ingredients like baby potatoes, a boiled egg, and some greens make for a filling pre-run meal.

Mar 12 2018
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How to Fuel Your Training Runs

By | Eastside 10k, Edmonton 10k, General, Nutrition, Racing Strategy, Scotiabank Vancouver Half, Uncategorised | No Comments

By Kim Doerkson

Regardless of whether you’re training for a road or a trail race, if you’re racing for over an hour, it is worth looking into how to fuel your training runs.  It may seem counterintuitive to eat during a run, especially if one of your goals is weight loss.  When the time spent running increases, it’s beneficial to have some kind of fuel to keep energy levels up.  Think of it like driving a car: if the tank is full, there’s no risk or fear of the vehicle breaking down; on the other hand, if the gas level gets low, it could damage the engine and leave you stranded on the side of the road.  The same is true for running.

So what is the best thing to eat during a run to avoid hitting the wall / bonking?  Like anything, it’s personal, but there these are a few go-to’s for runners:

  • Gels. These are widely available at any running or outdoor sports store and are the most common sources of fuel during races.  Essentially just little packets of sugary goo, gels are an easily digestible sugar source that can also include electrolytes and / or caffeine depending on the type.  There is a large selection of flavours, and they’re conveniently pocket-sized, making them the most runner-friendly.
  • Chews / Chomps: Exactly like they sound, chews are the runner’s version of gummy candy.  Much like gels, they are made with sugar and can have electrolytes and / or caffeine to help boost your energy levels during a run.  Unlike gels, chews require a bit more work: they needed to be chewed (hence the name), and more of them need to be consumed to match the caloric intake of a gel.  Typically 4 chews are equivalent to 1 gel; this is great if you prefer to eat throughout the run, and not just in bursts like you would with gels.  Just make sure to try a number of types are some get stuck in your teeth more than others!
  • Candy: Sugar-highs in children after eating sugar is the result runners are looking for; but maybe not to the extreme of the sugar-crash and crying after.  Most people have a favourite candy, so it’s a good start to fueling during the run.  Bringing wine gums, or any gummy candy keeps blood sugars up if they start to falter, and taste good at the same time.  Their only downfall is that they’re straight-up sugar.  Chews and gels will have a mix of electrolytes in them too which helps to keep electrolyte balance in check when sweating out salts on a run.
  • Dried fruit: Simple and natural. Taking a ziplock bag of dried dates, figs, raisins etc. is a great option while out for a long run.  Natural fruit sugars are readily accepted by most stomachs as an easily digestible fuel source.
  • Energy balls: These are most common during big train runs as there is more opportunity for slower paces while trekking up hill, and typically take longer than a road run due to technical terrain and elevation changes. Easy to make at home, energy balls consist of a mixture of dried fruit, nut butters, chocolate, coconut, and various seeds.  All natural ingredients with good fats, sugars, and a little protein goes a long way when out for a long time!

For all of these options, practice goes a long way.  Don’t show up to race day and decide to take a gel or eat during the race if you haven’t practiced in training.  It takes time to get your body used to fuelling while running, so include it into your training plan.  Also be sure to research what in-race fuel is available and if it’s not what you’re used to, make sure to pack what your need before getting onto the start line.

Jan 17 2018
0

Hot meals for cold days

By | Nutrition | No Comments

Training in the middle of winter can be cold and miserable, but that doesn’t mean your food needs to be.  One of the nice parts of the cold weather is the warmth a hot meal brings to warm a chilled runner from the inside out.  Unlike in the summertime, when the thought of having the oven on for prolonged periods of time is unbearable, in the winter it’s welcomed with open arms.  Soup, stew, chili, and slow cooker meals, are hearty staples for a winter diets.  Another bonus to these soul-soothing meals is that they are filled with nutritious ingredients that are sure to help with recovery and refuelling from a hard session.  Here are some tips of how to perfect your winter meals.

When making soups remember to:
  • Cook raw spices for about 1 minute to intensify the flavours
  • Fry any ingredients that need to be softened with a little bit of oil before simmering in stock (i.e. onions, garlic, spices)
  • Add in your main ingredients (vegetables, meat, potatoes etc.) and add just enough stock to cover them
  • Bring this all to a boil and simmer until the vegetables are tender.  If adding in noodles, or rice, time the boiling duration right to fully cook the vegetables and the grains.
  • Add extra water if using rice in a recipe as the grain will absorb a lot of liquid.
  • If blending the soup to make it creamy, place in a blender and cover with a tea towel to allow the steam out, or use a hand blender.
  • Season well with salt and pepper (to taste).
  • Adjust the consistency using water to thin it down, or cook it longer to thicken.
When making slow-cooker meals:
  • Choose the right cuts.  Chuck roasts, short ribs, or dark meat from poultry will remain juicy and become melt-in-your-mouth tender.  Lighter and leaner meats will tend to dry out unless a larger amount of flavourful liquid is added.
  • Keep the lid closed!  Opening the lid and releasing the steam will increase cooking time even further.  No stirring is required in slow cooker meals, so there’s no need to open the lid for that.
  • Care for your crock pot.  If you’ve pre-assembled the ingredients and placed in the refrigerator overnight, allow the pot to reach room temperature before placing it on the preheated base.
  • Browning boosts flavour.  Piling raw ingredients into a slow cooker works just fine, but to add depth to the flavours, brown the meat and sauté the vegetables.  If you want a thicker sauce, coat the meat in flour before browning.
  • Avoid overcrowding.  For best results, fill the slow cooker about one-half or two-thirds full, so the lid still fits snugly on top.
  • Trim the fat.  Take an extra few minutes to trim excess fat from the meat, and skin from chicken to ensure the sauce / gravy is silky smooth.  Too much fat can lead to greasy cooking liquid.
  • Layer wisely:  Cut all ingredients into equal bite sized pieces.  Place all root vegetables (carrots, potatoes, turnips etc) on the bottom, and place the meat on top.
  • Add dairy last.  Sour cream, milk, and yogurt break down in the slow cooker.  Stir them in the last 15 minutes to avoid breakdown.
  • End of a fresh note: Sprinkle fresh herds, or a squeeze of lemon juice at the end of simmering to enhance the flavours and cut the richness of long-cooked recipes.
Nov 28 2017
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healthy winter

Healthy options for winter

By | Nutrition, Training Tips | No Comments

When the weather gets colder, meals typically get warmer. People go into hibernation mode in the winter, and crave heartier meals.  Suddenly creamy soups, pastas, and stews become far more appetizing than they did in the summer. Unfortunately, some of these meals may make your pants fit a little tighter if you opt for a decadent dish at every chance you get. However, there are so many ways to make healthy and delicious meals that are just as satisfying as their heftier counterparts.

Eat seasonal produce

The summer has fresh berries and summer vegetables, whereas the winter is laden with winter squash, apples, pears, cauliflower, potatoes, and other root vegetables that are staples for any winter meal.  Plus, they taste exponentially better than they did in the summer as they’re actually in season. They don’t cost a fortune as they’re in abundance, so you can eat well without putting a dent in your wallet.

Bulk up your salads

Salads seem to be deemed a summer meal, but that doesn’t have to be the case. Top off your usual greens with roasted potatoes or yams, toasted nuts, crispy chickpeas, or grilled meat/tofu to enhance the meal. Even adding grains like quinoa, buckwheat, brown rice or barley will up the ante and ensure you’re incorporating healthy whole grains. Finish it off with fresh fruit, or crumbly cheese and you’ll be rethinking your views on winter salads.

Fill up on soup, stew, and chilli

Restaurant versions of these options can be loaded with cream, butter, and other delicious, but no-so-healthy ingredients. However, if made at home they can be a healthy and time-saving option for dinner.  They usually make lots of leftovers that are fantastic for lunch at work. It’s easy to throw in a lot of vegetables into these meals to not only bulk up the dish, but to increase the nutritional value too.

Be creative with healthy alternatives

Some of the classic comfort meals like mac & cheese, fettuccine alfredo, or creamy soups are loaded with heavy cream and butter. There are lots of ways to make healthy versions of these meals with seasonal ingredients that won’t break the bank.  Whip up cauli-fredo sauce, instead of the classic alfredo. Or use pureed squash and chicken stock instead of cream in your mac & cheese sauce. There are many ways to create nutritious options. Unsure of how to substitute? Just ask Google and a multitude of options will appear.

Don’t skip dessert

When produce is fresh, it’s sweet enough to make dessert without requiring large amounts of sugar. Simple options like baked apple crumble, or sweet potato brownies, are healthier options that incorporate the natural sweetness from fruits and vegetables while adding a nutritious punch.