Post Content

Lynn D newPosted by:

Lynn Beattie, Department of Public Health.

 

Lynn is a Nutrition Education Specialist with DPH.

 

 

 

 

MarathonRunners

This year marks the 116th anniversary of the Boston Marathon - the world’s oldest, and arguably most prestigious, marathon. On Monday, April 16th thousands of individuals from around the globe will lace up their running shoes for a 26 mile race from Hopkinton to the Boston finish line. Rigorous standards require the runners to meet qualifying times ranging from 3 to 5 ½ hours. It’s easy to be inspired by these world-class athletes!

This makes April the perfect time to build on that inspiration and get motivated to do some running, or other form of physical activity, yourself! The Boston Athletic Association (B.A.A.) also offers a 5K (3.1 miles), 10K (6.2 miles), and 2 mile holiday runs throughout the year, so don’t count yourself out of the races if you aren’t marathon-ready. In fact, the B.A.A. website offers training schedules available for download to help you gradually and safely get in shape for your first run. No matter your physical activity of choice, all workouts should be paired with healthy meals and snacks for optimal performance and general health.

Try some of the following snack, meal, and hydration ideas to compete like a champion. They incorporate a super mix of muscle-building protein, energy-fueling complex carbohydrates, and heart-healthy fats to ensure you stay ahead of the pack!

Pre-Workout
3-4 hours before your activity, try:
 Oatmeal with almonds, banana, and low-fat or skim milkSaladApplesCottageCheese
 Low-fat cottage cheese with slices of apples, cinnamon, and whole wheat crackers
 Tuna melt with low-fat cheese, whole wheat bread and a piece of fruit

Post-Workout
For a full recovery after exercising:
 Smoothie made with Greek-style (for extra protein) yogurt, frozen berries, and low-fat milk or other dairy alternative
 Graham crackers with peanut butter and banana, with a glass of skim or low-fat milk
 Whole wheat pita sandwich with turkey, vegetables, and low-fat cheese
 Brown rice with beans, low-fat cheese, salsa, guacamole, mixed in a whole wheat pita or wrap

Hydration
It is important to get adequate hydration before, during, and after exercising:
 For short bouts of exercise less than an hour, water makes a great choice
 Longer periods of a moderate to high level intensity activity can benefit from a sports drink with added carbohydrates and electrolytes

Always remember that activity limits and nutrition needs vary based on the person, the activity, and how long the activity lasts. Talk to a sports and/or health professional, such as a registered dietitian, to make sure you are training and fueling effectively. With the right exercise and nutrition regimen, soon you too will be off to the races!

Snack, meal, and hydration tips adapted from “Athletes in the Arts Fact Sheets” provided online by the Sports, Cardiovascular, and Wellness Nutrition Dietetic Practice Group of the Academy of Nutrition and Dietetics.

 

Written By:

Recent Posts

Elevating the Essential Workforce posted on Apr 11

Elevating the Essential Workforce

Written by Emily Sparer-Fine, Director of the Occupational Health and Surveillance Program Essential workers encompass a wide variety of occupations, many of which are familiar to us: health care workers, police, fire and other emergency personnel, transit workers and grocery workers, while other workers equally   …Continue Reading Elevating the Essential Workforce

Uplifting Mental Health and Wellness posted on Apr 10

Uplifting Mental Health and Wellness

Written by Nicole Schmitt of the Bureau of Substance Addiction Services To address the needs of individuals at high risk for overdose and other medical complications associated with substance use, the Massachusetts Department of Public Health (DPH) Bureau of Substance Addiction Services awarded contracts to   …Continue Reading Uplifting Mental Health and Wellness

Building COVID-19 Resilience for Families of Children with Special Health Needs posted on Apr 9

Building COVID-19 Resilience for Families of Children with Special Health Needs

Written by Elaine Gabovitch of the Bureau of Family Health and Nutrition Emergency care plans (ECPs) are important tools that families of children with special health needs can use to prepare for their children’s safety and wellbeing during COVID-19 and other health related emergencies. Having   …Continue Reading Building COVID-19 Resilience for Families of Children with Special Health Needs