Nutrition

  • The Ultimate Homemade Turmeric Tea Recipe

    Turmeric Tea Recipe

    I've been drinking turmeric tea since 2013 when I found a homemade tea recipe for it.

    More recently I've simply been purchasing regular ginger + turmeric tea and adding a few things to it to soup it up, however I managed to dig up the original recipe from Mickey Trescott to share with you here.

    Read More
  • I did X for Y days and this happened

    Have you ever done a health or fitness experiment for a period of time?

    Making a drastic life change for a short period of time is a great way to instill new lifelong habits. Going 100% for a mere 30 days can make going 50% for the next year quite manageable.

    Below are some interesting experiences people have had with life changes for a short amount of time. See what they learned and maybe you'll be inspired to try something new!

    Read More
  • How to Use Beets to Race Faster

    fb blog beets

    Beets the big thing these days when it comes to running supplements.

    And there is good reason for it.

    This isn't about why beets may make you run faster, but how to use beets to run faster!

    Read More
  • How to Run in the Heat

    Temperature Pace Adjustment

    With the summer months approaching, many of us will be experiencing warmer temperatures soon.

    Just as the seasonal cooling require a different approach to outdoor training, the warmer months require some training and mindset modifications.

    Read More
  • Your Guide to Increasing your Iron Intake

    Your guide to nutritional iron

    Adequate iron in your blood is crucial to performing your best.

    Iron in red blood cells helps transport oxygen to your muscles and inadequate levels is referred to as anemia.

    A blood test for anemia is quite easy to do, and it may be worth it. One study found that 56% of those tested had low levels!

    So, let's say you want to safeguard your iron levels. What should you know? Read More

  • How to Run & Fast During Lent

    How to best run and fast during Lent

    Today marks the Catholic start of Lent.

    Leading up to Easter, the most holy of Catholic days, sacrifice is to be had.

    Beginning with Ash Wednesday and for the 40 days and 40 nights prior to Easter, focus is on simple living, prayer, and fasting in order to grow closer to God. This includes fasting on Ash Wednesday and Good Friday as well as abstaining from meat on Fridays.

    For the runners who are not accustomed to worrying about meal timing in relation to running, here's what you need to consider: Read More

  • Coffee or Caffeine for Athletic Performance?

    Coffee or Caffeine for Sports Performance?

    Caffeine is a known athletic performance enhancer.

    But is using it as simple as grabbing a cup of joe before a race?

    Let's take a look at what the research and experts have to say about this. Read More

  • Real Food Supplementation

    Here at SKORA, our motto is Run Real.

    We also believe in being real to our customers and followers as well as being real in our shoe design.

    At the same time, we also believe in eating real.

    Below is a how to guide on Real Food Supplementation

    In early 2012 there was a study done at Appalachian State University in North Carolina seeking to determine if bananas could be an adequate substitute to a carbohydrate beverage during a 75km cycling time trial. The researchers noted that even though the banana and beverage have different carbohydrate profiles, the “cycling performance and metabolic outcomes were similar”.

    Lets look at some runners. Prior to a 10km self-paced treadmill time trial at the Texas Christian University at Fort Worth, athletes consumed, among various test solutions, bananas with water. They also found “no differences in the metabolic responses during exercise between the different CHO types, nor did the type of CHO influence running performance.”

    A third study compared the use of sun-dried raisins to sport jelly beans. Among the 10 cyclists in the 10k time trial, the researchers found no significant differences between time, power, resting blood glucose, or perceived exertion. It was concluded that sun-dried raisins “are a natural, pleasant, cost-effective CHO alternative to commercial Sport Jelly Beans that can be used during moderate- to high-intensity endurance exercise.”

    If you're not quite ready to go bananas, there are a number of brands who produce wonderful whole food based products that are preservative free, lacking of artificial sweeteners, and not something made only in laboratories by people in white coats.

    Pre-Workout

    Athletes generally prefer a light meal before strenuous activity. Bearded Brother Bars are a delicious 300 calories of organic vegan goodness. We'd recommend the Bodacious Blueberry Vanilla, it is primarily carbohydrate from organic raw fruit, with some fat and a bit of protein.

    Intra-Workout

    Now while on the run, Island Boost is an awesome choice for those looking to use a product that has no artificial sweeteners or preservatives. Island Boost uses straight glucose and fructose as sources of calories, the electrolytes come from coconut water, and it has flavors of oranges, passion fruit, strawberry, pomegranate, and blueberry. The beauty of Island Boost is that its consistency is fluid, not gel. This allows the user to take it without having to wash down a bunch of sticky gel.

    Post-Workout

    Now moving on to after the workout. The above EPIC Bar is a 100% grass fed protein raised with sustainability and animal welfare in mind, from Austin Texas.

    Chocolate milk has been gaining popularity in the last few years as a recovery drink. A study published in the International Journal of Sport Nutrition and Exercise Metabolism found that the beverage is an effective recovery aid. Chocolate milk is also inexpensive compared to many recovery drinks, as well as containing an ideal ratio of carbohydrates to protein to replenish glycogen, repair muscles, and replace fluid loss. As with the bananas, raisins, chocolate milk, and all the items mentioned in this article, it also packs a slew of nutrients and antioxidants not found in your conventional sports supplement.

    Whey protein & sugar separation

    There are other options available for more natural sources of “supplementation” than the whey protein being separated from the sugar in the above photo.

    Chia Seeds, like chocolate milk, have increased in popularity as of late. They gelatinize and thicken when mixed with water, making their use in shakes quite easy. These seeds contain a complete amino acid profile, multiple vitamins, minerals, antioxidants, and flavonoids.

    Spirullina and Chlorella are another option for a natural and extra ordinary nutrient source. Spanish explorers noted that the Aztec would collect algae in nets, form it into patties, and allow them to air dry. Energy and Recovery Bits are very similar, being hydroponically grown in freshwater tanks, air dried, and pressed into small tablets. These tablets are also a complete protein source and of course contain many other vitamins and nutrients. If you're taking a daily vitamin, these would be a great real food alternative. Use the code RUNREAL at checkout to receive 30% off an order at either of the algae websites!

    Danger, Danger Will Robinson!

    Along with the benefits of consuming whole food sources of nutrients, there is also the danger of unregulation in the sports supplement field. In 2001, the International Olympic Committee determined that 14% of the 634 over-the-counter supplements they tested contained substances that were not on the label at levels but could lead to a positive test of a banned substance.

    Unfortunately, such positive tests do happen as well. Elite swimmer Kicker Vencill tested positive for three steroid precursors in 2003. The following year, he won a lawsuit against the supplement manufacturer after claiming the multivitamins he took caused him to test positive.

    There is also a safety issue. Recently the world's largest dairy exporter has issued a recall that involved 38 metric tons of whey, because it possibly contained a bacteria that could cause botulism. 3Fuel is a great option for a protein powder, as its protein is grass fed sourced and fat is from coconut milk. Use code 3FHUNT from Run ATX for a 10% discount!

    Have you used any of the "whole food supplements" above or any others? You are welcome to share your thoughts and experiences below!"

  • Carb Loading - For the Masses

    Ah...the pre-race pasta dinner.

    It is an endurance event tradition.

    You know the drill. Packet pickup is the evening before a race. Maybe it is at a convention center, and they have a pasta dinner there. Perhaps there are some Italian restaurant coupons in the race bag. Or maybe you already have a dinner location picked out.

    Whatever the case, many athletes use the "oh, I'm carb loading" excuse to gorge themselves on any type of carbohydrate the day before a big event.

    Carbohydrate loading is the practice of fully replenishing glycogen, or stored carbohydrate, for use during the race. Supersaturation can even occur, where the body stores more than it normally would.

    "Big race tomorrow! I'm eating garlic bread, beef stroganoff, GS cookies, and a beer - all guilt free carbs today!"

    Most athletes who are targeting an event of 90 or more minutes will likely benefit from carbohydrate loading.

    The issue is that darn pre-race pasta dinner!

    Take into consideration the taper, during the week or two prior to the event. Volume is reduced. If you are adequately eating, this alone will help top off your glycogen stores. That's perfect if you do it during the days before an event.

    Truth

    Like the tweet at the top of this page says, the pre-race pasta dinner is most definitely not going to glycogen, as you have likely maximized your storage capabilities by this time.

    Where is it going?

    Well, your butt, hips, and stomach.

    The pasta also will stick around throughout the night and show up the next morning - hopefully before the race starts!

    So, what should you eat the night before an event?

    During the race, many will benefit from having as little amount of solid food in their GI system as possible. This reduces excess weight and the need for toilet use before/during a run.

    Options

    Evening: Ice Cream - Easily digested for most. Contains carbs, protein, and fat. Tastes great. Fruit & Veggies - High in sugar and nutrients. Mostly water so they hydrate. Before long runs, experiment with high or low fiber meals, to find what works. Quinoa, Couscous, Orzo, Rice, Sweet Potatoes - Great alternatives to pasta, but don't eat too much.

    Morning: Again, keep it light! You have a few thousand calories of glycogen and many thousand calories of fat on your body. That, along with the calories you will take in while running, will be plenty to fuel you to the finish line. A simple gel works for many people. Some like a bit more with oatmeal or a bagel. If you want solid food, Thunderbird or Bearded Brother bars are great. Again, experiment with your long runs!

    You may also like: Never Taper Again Real Food Supplementation

  • 5 Tips for Holiday Weight Gain

    How to gain weight during the holidays.

    According to a study, the average person only gains a single pound during the holidays.

    We can do better than this.

    Luckily for us, we are runners, and we are not average! Here are some pieces of advice to get the most out of your holiday season. Read More

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