How to run faster being plant-powered and reducing sugars and grains

Reposted from my guest article for Marathon Training Academy (MTA)

http://marathontrainingacademy.com/using-plant-power-in-your-marathon-training

 

How to run faster being plant-powered and reducing sugars and grains

Plant-powered nutrition has had a very positive effect on my running - it has provided a foundation of health to support faster and longer distances, AND I have not experienced any injuries as an endurance athlete.  So what does plant-powered mean?  In the purest sense, it means not consuming any animal products (no meat, no dairy, no cheese, etc.).  Many people would call this vegan, but I don’t use that label because vegan is much more than not eating animal products.  So why plant-powered?  I have followed many athletes who are plant-powered and they have all inspired me to change to this lifestyle - athletes like Scott Jurek, Rich Roll, Matt Frazier, and many others.  For me personally, I have found that this lifestyle has allowed me to go from a 245 lb. coach potato to an ultra-runner in two years!

One of the challenges with a plant-based diet is reducing or eliminating sugar and grains.  This becomes difficult when you look at your fueling strategy for training and races.  The common consensus for most runners is to eat Power Bars, GUs, Shot Blocks, and drink sugary sports drinks.  These products all have one thing in common – SUGAR (and all its related cousins called by other names!) 

One of the most recent changes I made to my nutrition is eliminating most sugar and grain from my diet.  Why you ask?  Because sugar (not fruits) have a very negative impact on the body.  It raises insulin levels and creates an additive reaction in most people, and causes the body to crave more of it.  Ever try to eat just one chip or one cookie?  Grains today are mostly processed.  It is very difficult to find grains in their natural form.  The way grains are processed today causes a negative reaction in the body and the result is excess inflammation, which can lead to chronic illnesses.  For plant-powered people rice, beans and legumes are fine if eaten in reasonable quantities.

By eliminating grains and sugars from the diet, I have had a much easier time increasing my distances and improving my overall speed - whether in training or racing.  The other benefits include an increase in lean body mass and faster recovery after long hours of training.  As I write this, I just finished a marathon on Sunday, ran twice this week and ran a 10 mile training run with very little soreness at the end of the week.  In the past, this would not have been possible for me to do.  I know many runners may be able to do this type of recovery, but as your eat better - your muscles tend to recover much faster and there is certainly less fatigue.

There are two things to consider when fueling with a Plant-Powered No Sugar No Grains lifestyle (PPNSNG). 

1.     Training Runs: For training runs (anything longer than a few hours) consider fruit, nuts, Ucan

(plain), olives, or other sources that are plant-based or specifically formulated without sugar (or its cousins).  Transitioning to this method can take time.  You must train the body to reduce it dependency on sugar for fuel and teach it to run on the body’s own fat stores.  This is accomplished by building a solid base of Zone 2 style training and eliminating sugar from your fuel.

2.       Raceday: Racing takes a bit of time to figure out.  The challenge on race day is you typically run at a much higher intensity level for an extended period of time.  The body burn through glycogen stores within 1 - 1 ½ hours.  Because of this, you will need small amounts of fuel to keep your body going.  This can be accomplished with the fuels mentioned above.  The trick is to find what works for you.  Not everyone reacts the same way to his or her fuel. 

For me, bananas are a great source of natural energy and have a high glycemic load.  For others, they need something in a more pure form like Generation Ucan or Nuun.  I would still suggest not using Gatorade or other sports drinks.  The pure sugar in these products can have a negative effect on your body during your race - especially if it’s consumed early on in the race. 

Finally, some runners, who are fat adapted, do use some form of sugar in the final miles of their race.  This is acceptable because of the intensity of the race.  You will need additional fuel in your body, but a lot less is required because of all the proper training done before race day.

Background: I began running again 2 ½ years ago after taking a 14 year vacation from marathon running.  I just let life happen and gave in to the pressures of going full speed without proper nutrition.  Since starting back to living a healthy lifestyle – I have dropped 75 lbs.  I am leaner now than I have ever been in my life.  I have run 3 marathons so far this year and I have PR’ed all my records from the mid-90s when I was in my 20s.  I am focused and enjoy helping others as I travel along this journey.  I have been a guest on Vinnie Tortorich’s Angriest Trainer Podcast show several times, and I have a Facebook page and blog where I post information about this type of lifestyle.  You can follow me at:

Personal Blog:

http://bjtucker05.blogspot.com/

Facebook Page:

http://www.facebook.com/HealthAndFitnessTheSimpleTruth

PPNSNG Page:

http://www.facebook.com/groups/ppnsng/

Obesity, Who is at fault?

Obesity is plaguing this country at an alarming rate.  It seems everyone is concerned but there does not seem to be any real change to help prevent or reduce this trend.  I thought I would provide some commentary based on what I have learned in my journey to good health.

The individual?  Of course, it is easy to blame the individual for gluttony and sloth; we are a county that believes in taking care of ourself and being responsible for our own behavior.  I firmly believe we have the power to change.  Our challenge is there is so much misinformation out there that people do not really understand why they are overweight, and in some cases, being fat is less of a burden than changing.  When I talk to people and share my story, it is really sad that individuals do not truly make a connection between the kinds of food they eat and their own health and weight.  There needs to be a way of properly educating the consumer.  We can do this in school, public announcements, health care professionals and through government food programs.  I do believe that individuals are ultimately responsible but they must have the knowledge to make good choices.

Food companies?  Where do I begin here, food companies for years have been driven by profits and growth and they will do almost anything to get our attention and money!  They market really bad foods to kids to such a level that kids will drive parents crazy until they get what they want.  Several of the food giants are owned by big tobacco, does it concern anyone that a company that made billions selling us an extremely addictive products could also do the same with food!  When food companies try to do better, they realize there is not as much money in truly healthy food.  They hire specialist and spend million developing products that provide foods that we crave and this creates a viscous cycle that is hard to break.  Their goal is to make the cheapest product that sells the most.  Do you think this is conducive to high quality nutrition?  They make food that is so devoid of nutrition that they have to fortify the foods so that they have some nutrients.  Over 80% of the foods sold today are highly processed and refined, this means it has been transformed from a natural substance in to a product that that is dead and will sit on the grocery shelf for months or even years!  If your food will last for more than a few weeks, then is it really good for you!  Food has been so chemically modified that food labels today contain over 20 ingredients!  Why do they need all these ingredients?  In addition, do we even know what some of these ingredients are?

 

The Government?  Our government is huge source of the problem because while they are saying we need to become healthier and take better care of our kids, they subsidized food to the point that junk food is cheaper and more available than real food.  They take excess food that has been subsidized and give it to the largest institutions such as schools, medical facilities and the poor.  If the government would get out of the food business and quit supporting the industries that are contributing to the issue then it might help level the playing field.  When the beef and dairy industry have more say in Washington than fruit and vegetable growers, who do you think is going to win in congress!  We cannot even get huge companies like Monsanto to properly label their GMO products (genetically modified organism).

Farmers?  Our farmers today are almost completely monopolized and controlled by big food and government subsidies.  Because the market is so manipulated by how subsidies are controlled, the farmer is left to grow as much product they can sell to make money.  They have industrialized to the point that the food we get is lacking in quality due to the demand for more.  Also, as big food dictates what the farmers can do and grow (or raise in the form of animals) it is very hard for the farmer to be the independent business person they used to be.

Doctors and Health care?  Our health care system is being crushed literally by the weight of Americans.  Obesity and the diseases caused by it are rising at such as rate that the Doctors are doing what they can to prescribe a drug and move on to the next patient.  What is also very alarming is the typical health care professional has very little training in diet and nutrition.  Our health care system is awesome at fixing patients, creating the latest technology to diagnose and treat ailments; however there is very little attention given to prevention.  If Doctors truly came out and said we will not treat this patient until they make lifestyle changes to improve their health, then they would be sued!  Do you think the obese person will visit a Doctor if he is scolded for his eating habits and bad health?  The health care profession must make a profit  and rarely would they turn away patients.

There are no easier answers and there are a lot of opinions about how we change this alarming trend.  As consumers we must make our choices heard at the cash register.  If we keep doing what we have done for the last 20 years then the current trend will continue and more and more people will be comes sicker and sicker!  I encourage any one that reads this to learn more about how to take care of yourself.  That does not mean read the latest diet book, but it does mean eating a more whole natural foods that have note been altered and transformed into something that will ultimately kill you!

4:30 AM Alarm

I am asked all the time “how can you get up so early every day?”  The answer is very simple, motivation to be my best!  For the past year, I have set the alarm for 4:30 AM or earlier in some cases so I can go to the gym Monday through Friday.  For me, it is now part of my daily routine.  If you want to get your workout in before the day begins then this is the best way to do it. 

If you just try to fit in a workout during the day things will come up, kids will have places to go or you will feel the grind of the day and decide you are not up to it.  When you start your day with a workout, then it is done and you will feel better about yourself.

Yes, I do go to bed early these days, usually around 10 PM.  On Saturday when I have a long run, I may get up as early as 3:30 to beat the heat of the day.  It really comes down to what is your goal and setting a schedule to attain that goal.  Yes, we are all very busy, but so am I!  When it is important then you make it a priority!

When you set goals, do not think about the effort as much as you should focus on the rewards.  I never set out to do some of the crazy things I have accomplished, many of these things happened because of making small incremental changes.  We must be flexible and take what comes at us.  Sometimes they are good things and sometimes they are setbacks or a course corrections.

Either way – commit to being a better you, stay focused and let the good time roll!

Mile Marker 26.2 - II

As a follow up to my Mile Marker 26.2 post a year ago, I wanted to update you on my journey since then.

Last December I ran my first Marathon after a 14 year break.  Since then I have continued training and raised the stakes even higher!  I have logged over 1350 miles since January 1^st, 2013.  I have PR’ed ever race I have run this year (5K, 10K, 15K, ½ Marathon and Full Marathon).  In July I ran the San Antonio “I Ran Marathon” and took 30 minutes of my marathon time from December 2012.

As a part of my journey I decided this year I wanted to run an Ultra Marathon (any distance beyond a “regular” Marathon…J), so I signed up for the Cowtown 50K in February 2014.  To prepare for that race, I picked 2 marathons to run, first was the San Antonio Rock and Roll Marathon and then the Dallas Marathon (formerly called White Rock).  Since I was running 2 marathons, I decided to add a 3^rd marathon so that I could qualify for the Marathon Maniac Club (I must confirm the insanity by joining a club).  One of the qualifications for this “maniac status” is to run 3 marathons in 90 days, I figured I could do that since I would need to keep my long distance running going between the Dallas and Cowtown races.

Why run like Forrest Gump?  I have no idea really, I just love to run, I love to train, and I love breaking through barriers that most 45 year old people would never attempt.  What has been interesting to experience is when I was running in my 20’s I was a slower, seem to always have knee pain and did not really push my limits very far.  Since changing my diet to plant based and training smarter, I feel better than ever.  I am leaner, faster and fitter than I have ever been!  Is this a bragging statement?  Not really….it is a guy who wants to convince others there are very few limits that cannot be overcome with the proper training and nutrition.  I hate to hear people say “I can’t.”  Well I just do not accept that!

This year I continued to make changes in my training and diet.  I am almost 100% plant powered (no animal products in the diet), I have cut out most of the processed foods and most of the sugar. 

Since I love a good challenge, I started the 100 Days of Exercise challenge in August with some of my FB friends.  As of this writing I am on day 130 of the challenge.  Another challenge I created was 30 days of No Sugar.  This meant I could not eat anything that contained sugar (fruit is not a sugar for this challenge)– this is more difficult than it may seem.  Almost 80% of all foods sold today contain sugar, whether it is salad dressing, bread, condiments, etc.  The reason I did the challenge was I need a break from the sugar addiction.  I would still eat chocolate, ice cream and use agave in my coffee!  I successfully completed that challenge and I am on day 45!

The results of the challenges are evident, my body has gotten leaner and I feel even better than I did before.  Waking up every day knowing I do not need sugar, and wanting to include 20 minutes of some physical activity is great.

After achieving the success I have had, I felt compelled to reach out and help  others on their journey.  I have met and friended some really cool people.  I have been very active in the local running groups sharing my knowledge and experiences. 

If you want to change your life and be healthy then I encourage you to do so.  Life is much more fun off the couch and out on the road!  When I began this journey 2 1/2 years ago I had no idea where it could take me, and now I see no limits to the possibilities.  Whether you’re a walker, occasional gym rat or just enjoy being outdoors on the trails, be the best that you can be and never stop!

Before and After!

This is what losing 70lbs looks like.  All natural, no drugs, no fitness in a bottle - it was all about changing my lifestyle to a whole foods plant based diet! 

My second podcast appearance with Vinnie Tortorich, America’s Angriest Trainer

Last week I was a guest on the America’s Angriest Trainer podcast hosted by Vinnie Tortorich and Anna Vochino.  Podcast episode 185 was dedicated as the vegan special.  Vinnie wanted to have a few guests on to talk about their NSNG (No Sugar No Grains) journey without eating any animal products.

Vinnie Tortorich calls himself the “go to guy” in Hollywood for health and fitness and he has been hosting a podcast for over a year now.  I found Vinnie after listening to another one of my favorite podcasts hosted by Rich Roll.  At first, I was a little leery of Vinnie because he is not plant powered, but I soon realized that his approach to health and fitness applied to me as well.  I prefer the plant powered label over vegan because plant powered is a lifestyle that resonates with me and more aligns to my goals…eat mostly plant!

I listen to a lot of podcast these days, I rarely ever turn on the radio or listen to music.  I have found that I can gain valuable information while driving in the car vs. having some bubble gum for the ears.

Vinnie is a Hollywood Fitness Trainer and he recently released his new book, Fitness Confidential, co-authored with Dean Lorey.  It is also available as an audio book.  It is a great read and the story flows nicely as he talks about his own life growing up in Louisiana, his experience helping others as a fitness trainer and discusses his own fight with cancer.  The best part about Vinnie is he cares about helping others.  He is very accessible and I feel lucky to call him a friend now.  He has personally helped me in my fitness and running journey through phone calls and emails.  This is why I believe his popularity has exploded; he is just a regular person with a very big heart.  He engages with his fans and he answers calls, emails and engages with the facebook groups.

How many popular podcast hosts have regular people on their show to share their stories, answer their questions or try to help improve some aspect of their fitness journey?  This was my second appearance on the show.  My first one came back in podcast episode 123 when Vinnie and I discussed my plan to help make changes in my local school district.  There will be more to report on this next month. 

Vinnie’s primary message is eat what you want but avoid sugar and grains; hence his message is #NSNG, No Sugar, No Grains.

Because of listening to Vinnie and joining the Facebook group NSNG, I began to realize that we needed to have a Plant Powered approach to his message.  It became obvious that there was a demand for #PPNSNG, Plant Powered No Sugar No Grains.  Several of us got together (Ciry and Elisa) and launched the PPNSNG group a few months ago.  It has been a huge success with over 350 members now.

My own experience with NSNG has been great, I have lost an additional 10 lbs., I am leaner than I have ever been in my whole life and my running has improved dramatically.  I plan to run three Marathons this season and complete in my first 50K Ultra.  This may sound crazy coming from a person who lived on the couch 2 years ago and had not worked out in over 10 years!  With proper nutrition, you can accomplish anything!

Here is the moral of the story, if you want an easy approach to weight loss, improved health and a way to become more active, then NSNG is right for you.  It is a simple approach, easy to follow and it is a guideline, not a strict diet that is hard to follow.  You will never have to count another calorie, log a meal or use point system to try to lose weight!

We need more people to share this message and that is why I am happy to be a part of getting the message out.

“Put life in to living and do it with enthusiasm!”  Vinnie Tortorich

12/20/2013 Update
As a follow up, I was also a guest on podcast episode 208 where we talk about my 30 day No Sugar challenge and school nutrition updates.

How to train for a Marathon

So you think you want to Run a Marathon?  Or maybe you want to run a marathon without a lot of pain, injury or bonking?  Well here is a summary of what I have learned over the years and maybe this will help you!

Much of what I have learned comes from my experience with the Jeff Galloway Training Programs.  Jeff is a great inspiration and his programs have helped thousands of people run their first long distance race and runners use his program year after year.  I have added some of my own experience to help the first timer.

First, you do not have to run a lot of crazy miles or distances to train your body to run long distances races.  It really just takes a slow and steady approach to adding weekly mileage as you ramp up to your race.  I am of the belief that you should run the full 26 miles as a training run before your race.  How else are you going to train your body to go the distance if you have never experienced it first-hand.  Secondly you do not have to run fast, in fact my recommendations is to run slower than you think on your long runs so that your body can adapt to the distances. This is called Zone 2 training and I have already covered this topic in previous blogs along with fat adapted training.

The key to staying injury free is managing your distances and pace.  You should never add more than 10-15% to your weekly runs as you ramp up on your overall weekly mileage.  This slow steady approach is critical to your overall success.

The overall program takes 5-6 months so keep this in mind as you plan your next race.   There are formal guidelines that the Galloway provides so this is just an overview.

Weekday runs should consist of 30-60 minutes of running twice a week.

Weekday workouts should also include 2-3 days of aerobic cross training, 30-60 minutes a day

Long runs usually occur on weekends

1-2 Rest Days, no activity

So how do you calculate your long run distances: 

Long runs are broken down in to two groups.  “Short” long runs are usually half the distance of your long runs.  For me, after I get to 12-14 mile long runs, the short long runs average 10-12 miles.

Your long runs are runs that start at 5-6 miles and ramp up 2 miles every other week until you hit mile 20, then they spread out to 3-week intervals until you reach 26 miles.  After this, you should have 3 weeks to taper before the actual race.  For weekend runs that are not the long run, use the short long run distances.

One other thing Galloway advocates and I personally use is the run/walk method.  This means to take a walk break after 1 mile or 4-5 minutes of running (you can experiment here with what works best for you).  This may seem counter intuitive but it really works.  My overall pace has improved because you can run faster as you get stronger and the walk breaks average out your overall pace.  You do not have to use the Run/Walk method except for training runs, but I have had such positive success that I even run/walk during a race.  For me, I take a 1-minute walk break for every mile that I run.  This also helps the body recover a bit in-between miles.

Jeff also has a lot of information about “magic mile” and race pace.  These articles can be found in his books and training programs if you want to learn more.

I hope this helps and best of luck as you take on new challenges this season.