Well, I didn’t! But maybe you did! And you know what? That’s okay! Get this!
Recent science suggests that there’s an actual advantage to training without supplemental fuel. The most effective strategy for workout fueling may be one where supplemental fuel is provided only during select runs (but not necessarily just long runs) in which maximizing performance is important.
Most sports drinks, energy gels and other ergogenic aids contain carbohydrates. The carbohydrate content of these products is the key to their performance-enhancing effects. Dozens of studies have demonstrated that consuming carbohydrates during endurance racing enhances performance 2 to 4 percent. So if you’re a 4-hour marathoner with plain water, it’s likely that you will be a 3:55 to 3:50 marathoner with a carbohydrate-containing sports drink.
In training, however, carbohydrate supplementation comes at a certain cost. When the muscles are consistently supplied with an extra source of carbohydrate during workouts, they burn less fat than they otherwise would. Over time, this attenuates the gains in fat-burning capacity that normally occurs with training.
Maximizing the fat-burning capacity of the muscles is especially important when you’re training for longer events such as marathons because it reduces the likelihood of bonking in the latter miles. By acting as a kind of metabolic crutch, supplemental carbohydrates consumed during workouts sabotages this component of fitness.
This doesn’t mean you should avoid taking in carbs during all workouts. There are two good reasons to take carbs along for some of your more challenging runs. First, you will perform better in these sessions and thus get a little extra benefit from them. Second, you need to take in carbs to maximize your performance in longer races, and if you’re going to do that, then you need to practice your fueling plan during race-specific workouts to ensure you get it right on race day. You will get a bigger boost in fat-burning capacity from the runs where you withhold carbohydrate and you will feel and perform better in those where you ingest carbs. By doing a mix of both you will get the best of both worlds.
When you run longer than two hours, consume carbs every time. This will minimize the muscle damage that occurs in very long runs when the muscles run low on glycogen (their stored form of carbohydrate) and start to use their own proteins as an emergency fuel source.
And that’s it on fuel!
So, it is pretty stinkin’ cold here. When I got to the gym this morning, the news reported the windchill was -34*F. When I drove to work, the temperature gauge in my car read this:
I have never seen it go that low before! Apparently the warmest temperature it was all day was -10*F, but the windchill was -25*F or below all day. I know I talked about embracing the Wisconsin winter, but this was not part of the deal. I just keep repeating, “Florida on Friday. Florida on Friday. Florida on Friday.” The Disney Half-Marathon is on Saturday! And then Harry Potter World, here we come! We are so excited!! The highs are expected to be between 79* and 83* all weekend! I will definitely take that!
Until then, I will be doing my best to stay warm!
Quote of the Day:
“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” -Lance Armstrong
So, I have made this recipe TWICE in the last week. No joke. I devoured this bread. I made it the first time to go with this Midwest Chowder recipe I was going to make, but by the time I got around to making the chowder I had already finished off the bread. Not to mention that it is pretty much the easiest bread recipe ever. Perfection.
Honey Beer Bread
– 2 cups all-purpose flour
– 1 cup bread flour
– 1 tablespoon granulated sugar
– 1 tablespoon baking powder
– 1 teaspoon salt
– 1 (12-ounce) bottle beer
– 3 tablespoons honey
– 4 tablespoons unsalted butter, melted and cooled slightly
1. Preheat oven to 350*F. Grease a 9×5-inch loaf pan; set aside.
2. In a large bowl, whisk together both flours, the sugar, baking powder and salt. Add the beer and honey and stir with a rubber spatula until thoroughly combined.
3. Spread the batter evenly in the prepared loaf pan and drizzle the melted butter evenly over the top of the batter. Bake until the loaf is golden brown and a thin knife inserted into the center comes out clean, about 50 to 60 minutes. Allow to cool to room temperature before slicing. Leftovers should be wrapped tightly in plastic wrap and stored at room temperature for up to 3 days.
Courtesy of Brown-Eyed Baker