Protein ProtiP
It’s A BAlAncIng Act
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nute c i a l r e d i ition
chicago athlete tion
EndurancE SportS and fitnESS
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reCiPes!
your nutritional guide 48 Hours Before race day
Without Cutting Corners HealtHy eating on a Budget Before race day
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july 2018
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budget friendly
Eating Healthy
is a WorthWhile investment When you’re Working out more, you need to eat more, and What you eat matters. But having a healthy nutrition plan doesn’t have to Break the Bank. — By melissa silverBerg if you’re logging extra miles or laps training for an endurance event, you might find your body is also craving a lot more food at meal times, or anytime really. eating healthy without breaking the bank while training for endurance sports can be a challenge, but experts say having more calories to play with each day allows for more creativity and more delicious meals. “When you’re in training you need enough protein to repair and rebuild your muscles,” says monique ryan, sports dietitian and owner of personal nutrition designs, llC in
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evanston. “But you also need to match up your carbohydrates to that day’s training.” on a long run or bike ride, that could mean eating four grams of carbohydrates per pound of body weight. those calories could come from sports gels or drinks, snacks, or meals filled with starchy vegetables and healthy fats. “it’s all about restoring and replenishing an important body fuel called muscle glycogen,” ryan adds. Julie Burns, Founder and Ceo of sportFuel, inc., says endurance sports are tough on the body, so the food you put in is important.
“Try inexpensive
sources of sTarch
and carbohydraTes
like dried peas, beans,
lenTils, or whole grain
rice ThaT can provide a
hearTy base To a meal” — monique ryan MyChiCagoathlete.CoM
july 2018
5
budget friendly
“It’s not all about calorIes In versus out; It’s also about the qualIty of fuel you allow Into your hIghperformance machIne.” — JulIe burns
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“The body is put in this constant state of break down and inflammation. You’ve got to build it up with all the nutrients and antioxidants you can get your hands on. This means lots of colorful vegetables and dark-colored fruits, like berries. High quality supplements can also help put out that inflammatory fire,” Burns says. Admittedly, adding a few hundred, or thousand, extra calories to your day can also add costs to your grocery bill though. Ryan suggests inexpensive sources of starch and carbohydrates like dried peas, beans, lentils, or whole grain rice that can provide a hearty base to a meal. Burns adds sweet potatoes, beats, parsnips, and rutabaga to that list. While it can be helpful to add lean chicken, fish, or other meat to those hearty meals, Burns said keeping protein to six to 10 ounces a day and supporting meals with those rich carbohydrates is another way to keep costs down. And although a splurge after a 20-mile run can be tempting, and fine once in a while, Burns says it’s not a habit you should rely on for banking those extra calories.
“We’ve all heard athletes say that they’ve ‘earned’ <insert junk food here> or that they can afford to have whatever junk they want to eat because they burn it off. It’s not all about calories in versus out; it’s also about the quality of fuel you allow into your high-performance machine,” she explains. “It’s because you are a high-performing athlete that you deserve the highest quality fuels. Bagels, ice cream and pancakes aren’t going to cut it.” Filling up on more calories to fuel your body while you train for endurance events can get expensive, but Ryan says athletes should look at it as an investment in their health. She also encourages budgeting ahead, on your own or with a professional dietitian to outline a meal plan that fits both your budget and your diet needs. Write out your meals, prep in advance, eat leftovers, and make sure you aren’t caught hungry mid-day without any healthy snacks around you. “Eating healthy is more expensive than what?” Ryan asks. “Is it more expensive than eating junk food? But what are the costs of that? I see a lot of people eating out or ordering in, which is more expensive than eating at home.”
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Endurance Training Nutrition
FAQs Answered by registered ConsultAnt dietiCiAn Amy KlAssmAn, ms, rd, ldn
Q Why am I gaining weight when increasing my training mileage? A Weight gain during marathon training is something that is common during those last couple of weeks/months when mileage is at an all-time high. Weight gain occurs when energy input is greater than energy output, which in non-scientific terms, means that food intake outweighs the calories burned during those long runs. Higher mileage and energy output means increased hunger, which means that we tend to be more lenient and liberal in what we eat; we don’t feel as bad reaching for that extra piece of chocolate or joining a friend for an alcoholic beverage. We justify the extra calories through the extra mileage. The problem is that those extra calories add up to gradual weight gain as marathon training progresses. The key to preventing the weight gain is practicing moderation—enjoy that extra piece of chocolate or beer, but do not make it a daily habit. Q When should I incorporate fuel
into my training? How do I start doing this? A Start incorporating fuel right away during the beginning of your training. It’s important to treat every long-run and workout as you would the day of. Train with the products you will use for the big race—some people choose to use the fuel sources available on the course, whereas others will carry their fuel with them. Whatever you do, you want to make sure that your gastrointestinal tract is not the reason your race does not go well. 8
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With fueling for your training runs/day off, follow these key guidelines: Fuel is not needed for workouts of 30 minutes or less. For exercise lasting one to two hours, you will need to consume about 30 grams of carbohydrate per hour. Runs lasting two to three hours require about 60 grams of carbs per hour, and runs longer than that may require up to 90 grams per hour. An average packet of energy gels contains about 20 to 25 grams of carbohydrates, a medium banana has about 25 to 30 grams of carbohydrate and Gatorade has about 15 grams of carbohydrate per 8 fluid ounce serving. Q Will carbo-loading before a big race help me? A Only if done properly! The traditional idea of eating a big pasta meal the night before a big race can actually do more harm if you do not eat properly up to the event or expend too much energy. It’s important to balance the carbo-loading to multiple meals and start two to three days prior to the actual event. Carbo-loading days require eating 10 to 12 grams of carbohydrate per kilogram of body weight, which means that a 125-pound individual would need to eat 570 to 680 grams of carbohydrate for the two to three days leading up to an event.
The type of carbs you choose also make a difference! Now is not the time to increase your fiber intake through a new-found interest in whole grains. Choose carbs that will not drastically affect your gastrointestinal tract functions. Pasta, bread, bagels and rice are easily digestible items that can be incorporated into your pre-race diet.
Be careful to not radically increase your fat intake pre-race through the popular cream-and-cheesebased sauces/condiments that accompany many of these popular items. The spike in fat intake could lead to sluggish feelings and performance if you are not used to eating these foods regularly. Try not to binge on carbs the night before to prevent cramping and sluggish feelings. As with all things in training, practice before the big event! Q Is drinking coffee before a run harmful? A Coffee ingestion is not necessarily harmful unless you drink an entire pot prior to every run and do not hydrate through other means. Contrary to popular belief, coffee does not necessarily dehydrate you, and when taken properly, might actually improve athletic performance. Given coffee’s ability to “get things moving,” it’s important to not drink it too close to the start of the race to not cause gastrointestinal distress (i.e. don’t give yourself the runs).
New research is showing that caffeine may be more beneficial for performance than previously thought. Caffeine may help depress pain mechanisms, which can assist during those long workouts or races. Many popular energy gels have caffeine in them and may help increase overall energy and decrease pain (or at least help our mind think that). Current research is also examining the ideal timeframe to consume caffeine in order to promote ideal performance (i.e. stay tuned!). Until there is concrete research, make sure to hydrate with water or electrolyte beverages when consuming coffee.
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the final
What to eat
two days
leading up
to your big
race By Holly PetrovicH
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MyChiCagoathlete.CoM
and e n i t u ur ro o efore y b d o e g actic s to r can y p a u d , o s y o e l l i l ith tw hs for, a ur m w o , y t w d n o r mo ogge packet; n l o f e g v in You’ your train p n u e re a d be befo ce e y v ’ a picke d u . n e eat e yo st th ig endura od c u d j a n r e a ab h, e fo intak the ood urs before ith “whol n the it. O f a r i e w o th w it o ist eals s on t 48 h do is d fru
u ea focu to m s an ition letes t what yo witching egetable ing Nutr lost h t a y d v ha .S many root ish an , a lea nds t ance ” While esearch fi perform , quinoa, ve Grant lp replen big day, e e e e t r t h c c h i , S t l a r l e rac imp fore says is wi h as t will tes,” suc portant, ner. “Th fueled be n e v e io e im hydra ractit very fully r carbo o days is edicine P you are re M w last t nctional and ensu uel u n are f Post. n o and F glycoge raph. i s: etit gton g le w tip ing comp e Huffin musc The Tele o n k ld o th dur usta he to k, m fatigue cording t c i day – the u e q g c c n a e a i r m at n, us re ’s so ratio rs ca befo g bloated s t h Here in facto d dehyd g elin a o ni n e tw ve you fe • M pletion a b d l de hou t lea gh eal s ad migh or hi m n i g e i ds ro t bo-lo ast b igh p rate foo o our l efore car h Y g n • t-b ohyd elp t duci nigh ine. s , re u i d c a r b n t c a n h d o l fo e. liq ve start f i b e r o m p a c t re t h e e e rac h w t o l gc efo ring ing on sum and usin hours b pset du n new o g C u 4 n s i 2 h d • oo 12 nyth mac . fat f he last try a e week f sto o t ’ t k n c s r o i a e r d r e ov n :“ ing ce th le of foods o ecify e. u p r s , n re d u s c w e k gold y any ne snac o your ra all e d h n t g pt ls a ’t t r ike mea ading u spendin to ust l y,” don f J o e s d l i up e • s da recip the day e to avo leading ired l race a r for eks f tim e pa seve iled be eaten ahead o meals we should b p m eal e co ade uld ese We’v they sho an be m nd try th , every m c g a when of these kitchen out sayin e h y Man ime in th goes wit t t your ce. And i drate! y a the r ater to h w with
MyChiCagoathlete.CoM
july 2018
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the final
Two Days
Before race Day Breakfast
WheTher you’re plAnning lighT, reCovery ACTiviTy or ThiS DAy iS A reST DAy, STArT your DAy oFF WiTh ThiS energy-BooSTing oATmeAl To STArT The CArB-loAD.
Creamy Coconut Matcha Oatmeal Ingredients • 1 1/2 cups water • 1 1/2 cups coconut water • 1 cup rolled oats • 2 tablespoons coconut flour • 2 tablespoons maple syrup • 2 teaspoons matcha powder • 1/4 cup shredded coconut Instructions 1. Add water, coconut water and oats into a small saucepan. Bring the waters to boil, reduce to simmer and continue to stir until the mixture begins to thicken, about 1 minute. 2. Stir in coconut flour, syrup and matcha. Continue to cook and stir until the mixture has reached your desired consistency. Fold in the shredded coconut. 3. Divide equally between two bowls. Top with your toppings of choice! Source: Simply Quinoa
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breakfast
snack
snack
lunch
dinner
Need A little SomethiNg to get you From the morNiNg to AFterNooN? try thiS clASSic Fruit Smoothie to tide you oVer While AidiNg iN your FiBer, VitAmiNS, miNerAlS ANd ANtioxidANt iNtAke.
Mango Smoothie Ingredients • 1 large mango, diced and chilled • 1 banana • 1/2 cup yogurt • 1 cup orange juice • 6 ice cubes Instructions Blend the orange juice, yogurt, and banana until well mixed. Add ice and mango, continue blending until the mango is mixed in. Source: VeryWillFit
MyChiCagoathlete.CoM
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Two Days
the final
Before race Day Lunch
ThIS lIghT Soup WIll gIve you proTeIn, cArbS And vegeTAbleS WIThouT leAvIng you compleTely STuFFed For The reST oF The dAy. IF you WAnT Some green In your dIeT, Add A SIde SAlAd.
Thai Chicken Soup Ingredients • 1 pound boneless, skinless chicken breasts (about 3), cut into 2 1/2-by-1/4-inch strips • 3 tablespoons Asian fish sauce (nam pla or nuoc mam) • 1 1/2 tablespoons lime juice • 1 quart plus 3/4 cup canned low-sodium chicken broth or homemade stock • 3 stalks lemongrass, bottom third only, peeled, smashed, and cut into 2-inch pieces, or three 3-inch-by-1/4-inch strips lemon zest • 1 1-inch piece peeled fresh ginger, cut into thirds • 1/2 cup long-grain rice • 1 3/4 cups unsweetened coconut milk (15-ounce can) • 2 fresh red chiles or jalapeño peppers, seeds and ribs removed, cut crosswise into thin slices • 3 tablespoons chopped cilantro Instructions 1. In a medium glass dish or stainless-steel pan, combine the chicken strips with the fish sauce and lime juice. Set aside. 2. In a large saucepan, bring the broth, lemongrass, and ginger to a simmer. Add the rice; simmer until the rice is almost done, about 15 minutes. 3. Add the coconut milk and bring back to a simmer. Stir in the chicken and marinade and cook until the chicken is just done, about 2 minutes. Stir in the chiles and cilantro. Source: Food and Wine
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breakfast
dinner
snack
lunch
dinner
IT’S TIme FoR Some PASTA! AS menTIoneD ABove, THIS SHouLD Be youR LAST HeAvy meAL BeFoRe THe BIg RACe. So, LeT’S go ALL ouT WITH THIS HeARTy LASAgnA ReCIPe.
Hearty Lasagna Ingredients • 340g dried lasagna sheets • 2 tbsp extra virgin olive oil • 3 cloves garlic, chopped • 450g minced beef (or sausage, or a mix) • 1.35L tomato pasta sauce or chopped tomatoes • 170g tomato paste • Handful chopped fresh basil • Handful chopped flat-leaf parsley • ½ tsp dried oregano • 425g ricotta cheese • 225g mozzarella, grated • 225g mozzarella, sliced • 50g grated pecorino cheese Instructions 1. Preheat your oven to 375F. 2. Cook the lasagna sheets according to packet instructions. Drain and set aside in a single layer on baking paper. 3. In a large saucepan, heat the oil over a medium-high heat. Add the garlic and cook, stirring, for one minute. 4. Add the meat and cook, stirring, for five minutes or until browned. 5. Add the tomato sauce, tomato paste and herbs, and stir to combine. 6. Reduce the heat to low and simmer the sauce for 15 min. 7. Spoon 1/4 of the sauce into a 35cm x 7.5cm x 25cm dish. Top with a layer of pasta sheets, followed by 1/3 of the remaining sauce, making sure all the sheets are well covered. 8. Layer with 1/3 each of ricotta and mozzarella. Repeat twice, to create three layers. Top with mozzarella and pecorino. 9. Bake for 45 minutes or until golden. Source: Runners World
MyChiCagoathlete.CoM
july 2018
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the final
The Day
Before race Day Breakfast
You Should do AS lITTlE ACTIVITY PoSSIBlE on ThIS dAY, And ConSuME FoodS ThAT ARE hIgh In gRAInS And PRoTEIn, BuT on ThE lIghTER SIdE.
Apple Banana Oat Muffins Ingredients • 2 ripe bananas, mashed • 3/4 cup brown sugar • 1/2 cup all-natural applesauce • 1/4 cup almond milk • 1/2 cup plain nonfat organic yogurt • 1 teaspoon vanilla extract • 1/4 teaspoon salt • 1/2 teaspoon ground allspice • 1 teaspoon ground cinnamon • 1/2 cup whole-wheat flour • 1 cup almond flour (or almond meal; this is just finely ground almonds) • 1/2 cup plus 2 tablespoons rolled oats • 1 teaspoon baking powder • 1/2 teaspoon baking soda Instructions 1. Preheat oven to 400 degrees F. Spray a regular-sized muffin tin evenly with cooking spray. 2. Peel bananas and break into two-inch chunks in a large bowl. Mash bananas with a fork. Add brown sugar to the bananas and whisk with fork until well combined. Add applesauce, almond milk, yogurt, and vanilla extract, and stir to combine. 2. In a separate bowl, add all dry ingredients and stir to combine. Add wet ingredients to dry ingredients and stir to combine (don’t overmix; if you do, muffins can become tough). Pour batter into muffin tins, and sprinkle the tops of each muffin with extra rolled oats. 2. Bake for 18 to 20 minutes, or until a toothpick inserted into the center of one muffin comes out clean. Remove from oven and let cool completely before removing from tin. Source: ACTIVE
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breakfast
LUNCH
snack
lunch
dinner
Get your GreenS GoinG with thiS LiGht AnD reFreShinG SALAD with SALMon For SoMe ADDitionAL protein.
Quinoa & Roasted Salmon Salad Ingredients • Leafy greens • Cooked quinoa (~1/2 to 3/4 cup per serving) • 1 cooked salmon filet • Diced apple • Balsamic vinaigrette dressing Instructions Mix it all together! Add in avocado, nuts or other toppings to your liking. Source: Fannetastic Food
MyChiCagoathlete.CoM
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the final
The Day
BEfoRE RacE Day DINNER
eAt dinner A little eArlier tHe niGHt before So yoU cAn be fUlly diGeSted in tHe morninG. WHile cArboHydrAteS Are Good, Get more ProteinS And veGetAbleS to fill yoU UP.
Classic Paleo Turkey Burger Ingredients • 1 lb. ground turkey • 1 tsp onion powder • 1 tsp paprika • 1/2 tsp salt • 1/2 tsp freshly ground pepper • 1/2 tsp coriander • Pinch of cayenne • 2 green onions, chopped • 1 tomato, sliced • 2 cups fresh spinach or arugula • 1 avocado, sliced Instructions 1. Add the ground turkey, onion powder, paprika, salt, pepper, coriander, cayenne, and green onions to a large bowl and stir to combine. Use your hands to form into burger patties. 2. Heat the grill to medium-high heat and cook the burgers for 5-6 minutes on each side, or until cooked through. Serve the burgers over sliced tomato, spinach, and avocado. Source: Paleo Grubs
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breakfast
Dessert
snack
lunch
dinner
TheSe SalTY anD SweeT SnaCkS uSe PRoTeIn PowDeR InSTeaD oF FloweR, anD Can Be MaDe SeveRal DaYS In aDvanCe.
Chocolate-Covered Protein Pretzels Ingredients • 1/2 cup(s) vanilla whey protein powder • 1/8 cup coconut oil • 4 tbsp coconut flour • 1/4 cup almond milk • 5 square dark chocolate Instructions 1. In a bowl, mix together the whey, coconut oil, coconut flour, and milk until you get dough. Make sure your coconut oil is melted before you do this, by the way. (If it isn’t, just stick it in the microwave for a few seconds). 2. Roll out the dough on a nonstick cookie tray or on top of some baking parchment. 3. Get out your pretzel cutter, and cut out 14 pretzel shapes. 4. Bake the pretzels on a nonstick cookie tray or on top of baking parchment at 320 F (160 C) for about 10 minutes, or until they’re cooked though but not super hard. You don’t want to bake them to death. They shouldn’t brown at all; they just need to cook through. 5. Melt your chocolate in a bain marie (a glass bowl on top of a pot of boiling water) or double boiler, and dip the pretzels in there. Decorate by sprinkling with candy chunks, chocolate flakes, or honeycomb. I added some strawberry sprinkles; they’re awesome because they add crunchiness to the pretzel, which is delicious. 6. Put the pretzels in the fridge for a couple of hours or the freezer for 30 minutes and they’re ready! Source: Body Building
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the final
Race Day!
Breakfast
IT’S RecOMMended TO eaT ThRee hOuRS befORe STaRT TIMe. ThIS RecIpe can even be Made The nIghT befORe, and paIRed wITh yOguRT OR a banana In The MORnIng.
Healthy Stovetop Granola Ingredients • 2 tablespoons coconut oil • 1 cup old fashioned oats (gluten-free if needed) • ½ cup seeds or roughly chopped nuts (I used a mix of sunflower seeds, almonds, and cashews) • ¼ teaspoon salt • 2 tablespoons maple syrup • 1 teaspoon vanilla extract Instructions • Melt the coconut oil on a pan over medium heat. Once melted add the oats and nuts/seeds. Make sure everything is coated in the coconut oil. Let this toast for about 4 minutes, stirring occasionally. • Turn the heat down slightly then add the salt, maple syrup, and vanilla extract. Stir until everything is incorporated and toast for another 4 minutes, stirring occasionally. It may bubble a little bit. Turn down the heat if it seems like it in burning. • Spread granola on parchment paper to cool and now you’re all set to enjoy it! The granola will keep in an airtight container for up to 5 days. Source: Minneapolis Running
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Custom tech participant shirt CHICAGOHALFMARATHON.COM On course entertainment & Legendary Finish Festival
Huge finisher medal Age group and team awards
Post-race pizza Lagunitas Beer
SEP. 23, 2018
Protein Protip Don’t StreSS About It
When creating a nutrition plan, it can be overwhelming trying to meet the needs of every nutrient and food group. For those with dietary restrictions, it’s even more difficult. Thankfully, Monique Ryan, Sports Dietician and owner of Personal Nutrition Designs, LLC in Evanston Monique Ryan assures athletes that protein is found in more than just chicken and red meat, making it an easier nutrient to obtain. Q How important is protein for
endurance athletes? How much do they need to consume in one day? A Protein helps repair and rebuild muscle tissue that tears in a workout. Many assume that occurs more often in weight training, but muscle breakdown also happens during longer runs, and if someone doesn’t consume enough carbohydrates. [Endurance athletes] have higher protein needs than sedentary people, but it’s not hard to meet those needs if you’re just eating a variety of foods. Q What are some main sources of protein? A Well the obvious ones, like chicken, fish, turkey and red meat; eggs, cheese, yogurt and milk are all great source too. There are some greens that are higher in protein than others, like quinoa. I also love legumes and beans because they’re a great 22
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source of carbs for training and fuel and protein. Nuts and hummus are good too. Q Obviously there are a lot of options, but how can those with dietary restrictions, such as vegetarian or vegan, ensure they’re getting enough? A Vegetarians can certainly get the protein they need, they just need to know that plant sources of protein are not as concentrated as animal sources; for example, chicken usually has 20 to 21 grams of protein, but beans have like three, so you have to eat enough plant sources, and know how much you need to get throughout the day. Milk has protein, and a lot of vegetarians do consume dairy; I always recommend Greek yogurt over regular yogurt as it is higher in protein.
If their diet is vegan and it is more restrictive, they have to be aware of how to balance their diet for training. They really need to educate themselves, and make sure they’re having enough calories too, otherwise the protein will turn into fuel. Q Is there an unhealthy way to consume protein – too much, or bad protein? A There are definitely protein foods that have
a lot of fat in them, so it’s good to focus on lean protein. Fish is a great source of lean protein and healthy fats; you don’t need a 16-ounce steak in a meal. It depends on the meal, and what you’ve done that day, but your body has to break down all foods, so if you eat more protein than your body needs, it’ll be stored as fat or converted to carbohydrates. Everything is about balance. Q How do you feel about protein powders? A I think they can be good and convenient if used properly; powders can be used in a shake or smoothie as recovery after resistance training. If I had somebody who was vegan and had high energy needs, powder in a shake for some extra calories can definitely be helpful. People often overuse protein powder though – you only need one scoop at a time, not two or three. Q Any other advice? A Well, it’s definitely not the hardest nu-
trient to get in your diet; carbohydrates are what will change your workouts. Just choose lean sources of protein because you can get healthy fats from other foods. And, every endurance athlete should incorporate plant protein sources into their diets because they are a great source of nutrients. By: Holly Petrovich
Evanston Evans
ton
Thankgiving
Day race! Evan
ston Subaru
key 5K r u gT n i y l F 2018 presented by
11.22.18
9 A.M. | EvAnston IL
May your stuffing be tasty, And your celebrations good fun. But before starting dinner, Please join us for a run. The Perks! • Chip-timed certified 5K course • Winter hat and goodie bag • Beautiful Lakefront course • Course water stations and finish line refreshments • Awards to top three overall M/F and top three in five year age divisions. • Wave starts. • 2018 Buttons to runners who beat the official Flying Turkey!
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August 26, 2018 ChicagoTriathlon.com #ChiTri DISTANCES
SuperSprint Sprint International
magazine
SWIM
.23 miles .47 miles .93 miles
BIKE
RUN
6.2 miles 1.5 miles 15 miles 3.1 miles 24.8 miles 6.2 miles