Tuesday, August 4, 2009

Endurance Sports Nutrition Book Giveaway Time!

I woke up at the worst possible time today. I was dreaming about eating a mucho delicioso piece of cake. It was right in front of me, I had the fork in my hand, and I had just cut off a piece. Right as I was about to take a bite of delicious heavenliness, "BEEEEEP! BEEEEP! BEEEEP!" and I was shaken awake by that god-awful sound. My cake.....!!!!!!! Oh well. Maybe I'll get to actually take a bite tonight in my dream, lol.

Thank you for all the good luck wishes yesterday. Unfortunately, I don't have the good news I was hoping to have. It was pretty clear to me that this postition was not the right match for me. I was actually very proud of how I handled the questions, and I can't really think of anything that I would have said or done better. It just did not seem like the right fit for me at this moment in time. Not gonna lie, I am super disappointed. I saw it going down differently in my head, and yeah, I may have shed a tear or two. But I know the right opportunity will come across at the right place at the right time. It was a great learning experience for me.
Deep breath in, sigh. Deep breath in, sigh.
You live and you learn, right? Today is a new day with new potential.

And speaking of potential, let's move onto the fun portion of this post; the potential to boost your endurance power with proper nutrition!

I am so lucky to have won a few blog giveaways in the last month. To keep the good blog karma going, I am very excited to have my very first giveaway! One lucky winner will receive, courtesy of moi, a book that I have found very helpful:

Sports Nutrition for Endurance Athletes by Monique Ryan (Velo Press)


As you know, performance and nutrition go hand in hand. And as you also know, I have been struggling with my nutrition (oh cookies... I miss you! xoxo, Julia) I picked up this book on Amazon.com, because it had great reviews.

I have found this book to be very informative and very helpful. There is minimal "fluff" information, and is packed with directly useful tips and charts. The author does a fantastic job of providing enough scientific information to back up her claims, which is important to me.

She breaks down exactly how many grams of carbs, fats, protein, and water you need for varying intensities/durations of workouts. For example, your nutritional needs are different for a 60 min intense workout day, a 90 min moderate intensity day, a couple hours low intensity day, etc. This helped me realize that I was not eating nearly enough protein, and WAAAAY too much fat, and too many calories in general. I actually made an excel spreadsheet using her information, and planned out meals and snacks that would provide the right nutrients at the right time. This information has been invaluable.

Her chapter on hydration was also very illuminating to me, as I always forget to drink enough water! She does a good job explaining how much liquid you need at different points throughout the workout and throughout the day. She also breaks down what kinds of electrolytes you need. Very useful information, esp since it's summer and I'm sure we're all running in the heat.

She also has chapters specific to running, cycling, swimming, rowing, triathlons, and adventure racing. So no matter which sport or sports you participate in, I am sure you will find some useful information in here.

I found the charts comparing carb contents of foods, different gus/gels/sports drinks, sample meal plans, and meal timing to be extremely helpful.

I have used this book, and though my diet has made leaps and bounds of improvement. Though it's not super great by any means, I definitely have noticed a difference in performance by adding in more protein, and cutting back on fat/sugar. I know the more closely I follow her guidelines, the better I could perform, though right now, I am NOT ready to give up my daily sugar fix :)

I think you will find this book a great addition to your training!

So this is how you can enter to win:

1) Leave a comment on this post telling me what nutrition changes helped you perform better
2) Follow my blog
3) List my blog on your blogroll
4) Mention this giveaway on your blog and link back to my post, and then let me know that you did.

That's FOUR chances to win! Please leave a separate comment for each entry. If you already follow my blog and/or list me on your blogroll, please leave a separate comment telling me you already do.

This giveaway will end at midnight Pacific Time on Sunday August 9th, and I will announce the winner on Monday.

Happy training!

54 comments:

  1. Hi, I already follow your blog, and have you on my blogroll. I am really intrigued about the nutrition aspect. Its definately what is missing from my training. Oh and my tip, was the making the "green monster" smoothies so many of the bloggers are making from Angela at Oh she glows. They have curbed my cravings, up my veggie intake and I feel overall better.

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  2. Ok. You had a dream about cake - and I had a dream about a freaking POWER BAR. That is just sad. :( OH well - at least I didn't dream about a gu. Gross.

    Nutrition is SOO important. I've 'bonked' before and it is the WORST FEELING EVER 15 miles into a 20 mile run. I even look at what I eat for lunch and wonder if it's going to effect how I train the next morning!

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  3. Seems like a pretty cool book! I'm sure my nutrition is horrible and she would probably rip my diet to shreds!!

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  4. I would love to read this book! As a new runner, I am starving for information and I have a ton to learn as far as nutrition and hydration go.
    Also, I follow your blog and have you on my blog roll!!
    I am posting a link to your giveway on my blog today!!!

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  5. Sounds like a great book and something I totally need. I've noticed that higher protein and lower fat meals make me feel sooo much better running. I still struggle with carbs - I crave them like crazy and feel that I need a lot to run, but I think I probably go over board most of the time.

    Thanks for hosting this giveaway!

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  6. I've been having a lot of trouble keeping my meals high protein and low carbohydrate but I've been doing my best by just paying attention to what I'm eating and reading more labels.

    I already follow your blog and I've already got you on my blog roll and I added a blurb about your giveaway in my blog post today :)

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  7. Eating more fruits and vegetables have really helped me. The basics.

    contact: info [AT] bombaycreative.com

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  8. I already follow your blog & have you on my blogroll! :)

    This book seems interesting... i fail at nutrition and could probably benefit from some help HAHA!

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  9. Sorry about the interview/job, but, at least you did it and now you know. Even if you don't get the job, you'll always gain from an interview. Just having the practice is good enough. I had an interview last Friday and my interviewer told me that I interview very well. Even if I don't get the position (I'll be sad if I don't) at least I can come away from it knowing that I did my best and that it just wasn't meant to be (I hope I can be that strong!). You already sound like you've moved on and that's always the hardest part. Keep strong girl, something bigger and better is bound to come your way!

    Isn't it funny that the book you're giving away was the subject of the first comment I sent to you?! Weird! I think the nutrition changes that have helped me a lot were cutting out a lot of processed foods and eating raw. And switching out white flour for whole wheat as much as I can. I've always been a huge fruit/veggie girl but now I suck 'em down more than ever! I definitely feel much more nutritious, especially after bad habits formed in college (ahem, beer, pizza, ramen, and easy mac).

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  10. Wow. That last post was a book. So, I thought I'd add more.
    I follow your blog.

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  11. Aaaaand I wrote about it in my post. :o)

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  12. I am in for two! This is one. I already stalk, I mean follow you. ;)

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  13. I don't need the book but I'll say that I feel tons better now that I've cut waaay back on caffeine (soda pop) and candy and increased the fruits/veggies. Good luck!

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  14. This is two. I started eating more carbs. Insanely difficult. I kid. But it's true I had to add some more fruit and grains to keep me going on my long runs.

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  15. Sorry about the job. Sounds like it was great practice for when the perfect spot comes your way.

    For me, the biggest nutrition is water. Water water water.

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  16. I have tried to add more protein to my diet and watch caolories and I think it has been helping but I still am struggeling.. (1)

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  17. aw, love ya blog :)
    hmm...i always drink a lot of gatorade after a run for electrolytes!

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  18. Another good nutrition book is The Runners Diet, published by the Runners World people. I bought a used copy off Amazon, and was full of pretty basic, but simple to use and follow information. Not so much about losing weight, just being balanced.

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  19. Here's my marathon nutrition tip: Find the proper nutrition/hydration schedule that's right for you (ie: maybe gu every 45 mins. whatever) but when you hit mile 19 or 20 throw that out the window and chug as much liquid/gu as you want. No wall!

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  20. Hey girl! We'll since I have the most sensitive tummy in the world (I'll leave it at that). Nutrition MUST be apart of my running. I have learned like most by trial and error. And blogs and talking to other runners. I learned from struggling this winter with a balence of food and running that runners need carbs. So, I eat carbs before a run and don't feel guilty!

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  21. Awh, I hate when the alarm ruins my sleep :)
    Eating more fruits and veggies has improved my performance as well as drinking more water

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  23. Eating Gu Energy Gel during my long runs and then eating something immediately after my run have helped me tremendously. I have more energy during my run, and recover much quicker afterwards.

    I am following your blog, have added you to my blog list, and linked to this post on my last blog post. Did I win, did I win??

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  24. Nutrition...my worst thing it that I don't have the time or money to eat right. Maybe this book has some simple answers. I am also VERY salt deprived, I crave salt all day long. This book looks amazing. Thanks for letting me know about the Giveaway..

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  25. OK so I thought I had Followed you after you won my Giveaway....but I did not. That is now FIXED!! Your blog is too cute not to follow.

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  26. WIll update my Blogroll this afternoon. Will get a link to thin post up soon...I will come back to give you the link..

    All the best!! Mel

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  27. I'm really glad you enjoyed that book!! Nutrition is such a BIG factor in successful training - it can really make or break you! It'd probably be a little unfair if I happened to win - being a Dietitian, haha - so no giveaway entry for me. just wanted to say hi! and I'm glad the info was helpful :)

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  28. Unfortunately, cutting out the beer has helped me a lot. :( Nothing spells disaster like a 10 miler with a hangover.

    I follow your blog and posted, count me in for two! :)

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  29. Eating cleanly has definitely changed my workouts for the better! I am now a follower of your blog yay glad I came across it :) Count me in for three! I will post a link on my blog RIGHt NOW :)

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  30. Hey! I posted a link on my blog here: http://www.feedmeimcranky.com/?p=1878

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  31. The nutrition change I made is to eat MORE (and mostly "clean" foods).

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  32. Hey Julia, I just linked up your giveaway in my latest post! :)

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  33. i have cut back on my red meat intake significantly and find i don't feel as sluggish and heavy throughout the day

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  34. i am a follower

    erica_haggins@hotmail.com

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  35. I also just posted a link back to you! Thats 4 for 4 I think! :)

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  36. Just started following your blog today after linking from Marlene's blog. I will also add you to my blog roll. Come check mine out sometime too.

    My biggest nutritional change was limiting fat and increasing my fruit/vegetable intake. It's amazing how much better I feel while running and while doing everyday activities. Fresh fruits and vegetables do the trick!

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  37. I know I don't qualify for the giveaway as I'm overseas but that books sounds so informational. I've stopped eating meat and fish (I eat a bit at social situations) for a couple months now and do not feel like I'm lacking anything at all. Natto and tofu for my proteins here. :D

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  38. My nutritional trick is eating lots of carrots and taking vitamin C-call me crazy, but I swear they make me run faster. Oh, and drinking tons of water throughout the day gives me tons of energy (and makes my skin glow too!)

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  39. That sounds like such a good book to read. i usually try to take my vitamins everyday plus eat carb rich foods in the morning rather than at night, unless i have a long run the next morning. Sometimes it can get very complex!!

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  40. I added you to my blog roll too!

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  41. This sounds really interesting.

    I could definitely eat better but adding more protein has had a huge effect on my energy level as well as adding more dairy (4 servings a day) and eating more for breakfast.

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  42. Apparently, I don't follow directions very well. Lol, so my previous entry can count as my subscription to your blog.

    This one can be me adding you to my blog roll.

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  43. Here is me linking back to you in one of my blog posts.

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  44. And in my original entry, I also mentioned what nutritional changes have help improve my running.

    Sorry I didn't realize I had to post each thing individually!

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  45. the little things have helped me the most. just making better food decisions has helped be way healthier and a better runner too!

    i follow you.

    you are on my blogroll.

    and i will mention the giveaway on my next post!

    great giveaway. it looks like an awesome book.

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  46. putting you on my blog reader and will mention your blog in my post later tonight! i think cutting out all refined flours helped me, and returning to whole foods (i am cutting out cereal for this month to see how that goes)

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  47. I've increased the amount of water I drink, which has helped!
    And eating better in general
    This sounds like a great read
    KawaiiNeko2008 at aol dot com

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  48. Agree! And drinking at least 8 glasses of water a day is a healthy habit.

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