I hope your 10k training is moving swiftly. We are only 27 days until the big day! Food for thought, the two major things when I think about diet and exercise are Carbs and Sodium. This article is for the gym nut and moderately nutrition perceptive. I have seen many articles, television commercials and series related to exercise and weight loss that focus on one thing. To me you should be able to know right from wrong – whether to get the fat free, reduced fat, or transfat free food and beverage products. Carbs and Sodium are two important things I want to introduce to you for your training.
What you will love best about training for the 10k or for any distance running race is eating your fair share of carbs. No, it does not mean you can eat all the breads, grains, pastas, rice, and muffins in the world. You have to keep in mind good carbs. That means incorporating whole grains, wheat, fruits, vegetables, and beans in moderation with your diet.
Carbs gets you to think fast and move faster. The objective is to keep your body well nourished and able to burn fat especially during cardiovascular workouts.
You always hear, especially in diet crazes and exercising, to cut down on carbs but it is also important to focus on cutting down on sodium too.
Sodium is an essential nutrient, but very little is needed in the diet. According to the American Heart Association recommends that you choose and prepare foods with little or no salt to reduce the risk of cardiovascular disease. Aim to eat less than 1,500 mg of sodium per day.
Here is the deal breaker: Americans consume an average of over 3,000 mg of sodium daily. Surprise, Surprise! We know tomatoes have a high source of potassium, but a low source of sodium; however, a regular can of Campbell’s Tomato Soup has 710 mg of sodium. Imagine only being able to consumer only 1,500 per day and you have already consumed nearly 70% of your daily recommended value.
So how do you lower sodium intake? For starters, look for vegetables that are fresh or frozen versus canned. Limit cured meats and foods packed in brine and do not go for instant rice and Ramen noodles and frozen dinners.
So in essence, eat good carbs and do not eat out the can and frozen boxes too often. Let’s just say keep it fresh and you’ll keep looking fit!
Jason Yu is Partner and Director of Marketing for Social Media Solutions in Richmond, VA. His company specializes in Social Media Strategy and Online Reputation Management. Jason enjoys keeping active by running, swimming and working out on a daily basis. Jason has ran in over fifteen running races including the Monument Avenue 10K, Philadelphia Half Distance Run, Richmond Half-Marathon, and Xterra races. Interesting facts about Jason is that he is a music fanatic, macaroni and cheese connoisseur, and aspiring “mixologist.”
Need a new exercise playlist to help you gear up for the 10k? No fear, here is what is on my latest workout playlist. An eclectic mix of today’s hip hop, pop, and electronic dance music to get you hyped and keep you in the zone:
