Moms In Motion : Connecting Moms Through Fitness

Some of you have asked questions regarding whether or not you should eat before you run. Here are some helpful suggestions from Nancy Clarke's Sports Nutrition Guidebook. Also, some really great reasons on why pumpkin should not just be reserved for fall. And a favorite easy oatmeal recipe.

Purpose of pre-exercise fuel:

1.  Prevents low blood sugar and it's symptoms - light-headedness, fatigue, blurred vision, and indecisiveness

2.  Settles your stomach, absorbs gastric juices, and helps to ward off hunger

3.  Fuels your muscles, with carbohydrate you ate far in advance to get stored as glycogen and carbohydrate you ate within an hour of exercise, which enters the bloodstream and feeds your brain.

4.  Gives you peace of mind knowing your body is well fueled.

Train your GI track to tolerate your food choices.  Easily digestible foods include bananas, yogurt, cold cereal, and bagels. 

Foods that might upset your stomach include caffeine, fiber, dairy, gels and sugar solutions. 

Health Benefits of Pumpkin:
Pumpkin meat is very high in carotenoids. They're what give pumpkins their orange color. Carotenoids are really good at neutralizing free radicals, molecules that can attack cell membranes and leave the cells vulnerable to damage.

Pumpkins are also high in lutein and zeaxanthin, which scavenge free radicals in the lens of the eye. Therefore, they may help prevent the formation of cataracts and reduce the risk of macular degeneration, a serious eye problem than usually results in blindness.

Besides carotenoids, lutein, and zeaxanthin, which are all antioxidants, pumpkins have a lot of common nutrients, like iron, zinc, and fiber. Iron is a vital component of the protein hemoglobin found in red blood cells.  It supplies oxygen to the muscles enabling the utilization of carbohydrates and fat for energy.  It is estimated that 30-50% of endurance athletes have depleted iron levels through heavy sweating, repetitive pounding of the feet during running, and menstruation.

My favorite Pumpkin Pie Oatmeal Recipe!

3/4 Cup Oatmeal

1/4 Cup Canned or Fresh Pumpkin

Dash of pumpkin pie seasoning

1 T flaxseed

Splash of vanilla soy milk

Cook oatmeal according to directions.  Stir in pumpkin, flaxseed, pumpkin pie seasoning, and milk.  Top with maple syrup, walnuts, or pecans.

Posted : Tuesday, January 19, 2010 by : Julie

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