Smart Carbs for Athletes

When it comes to choosing carbohydrates to include in your diet, it's all about their glycemic index or, the rate at which carbohydrates raise blood sugar and consequently insulin.

Carbohydrate-rich foods with a high-glycemic value(bad) enter the bloodstream rapidly, leading to a quick rise in blood glucose and the release of insulin.

Conversely, low-glycemic carbohydrates, which tend to be higher in fiber or contain protein, are converted into glucose more slowly; therefore, less insulin is needed to regulate blood sugar.

About 50 to 70 percent of an athlete's total daily calorie intake should be from low-glycemic carbohydrates (three to five grams per pound of lean body weight). And no more than 10 percent of the calories eaten at rest should be from high-glycemic foods.

Good Carbohydrate Choices (low glycemic index): Enjoy sweet potatoes, old fashioned oatmeal, energy bars (Clif, PowerBar), beans, low-fat dairy foods, most fruits, 100 percent whole wheat or whole grain bread, oatmeal, nuts, whole wheat pasta, green peas, hummus and rice bran.

Bad Carbohydrate Choices (high glycemic index): Avoid sugared soft drinks, processed grains (white bread), french fries, pastries, scones, sugared cereals, syrup, whipped cream, chips and movie popcorn.

Top 10 Energy Foods: Carbs Athletes Should Love

Next Up – Bridge Valley Race for Autism 5K

Ok, I wasn't planning on running the Bridge Valley Race for Autism 5K this year because, quite frankly, it is the toughest course in the Bucks 5K series and I didn't want to overdo it this season. However, after placing 8^th in my age group during last week's 5K race (New Hope-Solebury) in the series, I felt motivated to give it a shot. Why not, right?

There's nothing more motivating than finishing better than you expected and that is exactly how I feel about placing 8^th last weekend. That is the BEST placement I've had, even before my foot injury and 2 surgeries later!

So, it will be one more 5K before the 10 mile Broad Street Run in Philadelphia on May 1.

Bridge Valley – here I come!

John

Another 5K Down

It was a beautiful morning (OK, maybe a little chilly and the wind was blowing at the start) here in Bucks County, PA for the 2^nd race in this year's Bucks 5K Series. This event was in New Hope-Solebury and the course was a bit hillier than the race in Doylestown 2 weeks ago. Nonetheless, I finished in 26:34:54 which is 43 seconds faster than my time 2 weeks ago so I feel good that I am making progress with my speed!

New Hope-Solebury 5K Race Results

More importantly, I continue to feel strong after these races so I know I will get faster with better training. Last year, even though my times were between 1 -2 minutes faster, I remember feeling totally spent at the end of the races. This year, I am actually feeling energized – I know I can do this!

The next race on my schedule is the 10-mile Broad Street Run in Philadelphia on May 1.

Happy Trails Everyone!
John