Nutritonal Runner's Journey for a 5k

To experience Life is to run a Mile, To experience a Journey is to run a Marathon.

What do you want to do in your life?
Do you want to be mundane or do you want to be on fire about your journey?
Being mundane is easy, sitting on the couch is easy. But getting up to run at 4am is a whole different lifestyle.

As a business owner, single mom, writer, researcher, nutritionist, advocate... I have a lot to do. To run, to workout, I have to get up extra early. I swear to you, if I don't I don't get it done. Anyone who knows me, asks me what do you do- quite frankly I am an advocate for healthy living. My titles of what are do are endless because the quest to get people healthy, within their budget is a journey.

So, I have taken that journey for you to bring you information that will help you with you nutrition and run.

Nutrition for a 5k:
Training for your first 5k or your 50th 5k, remember this, caloric wise you have burned 350-500 calories. You don't want to eat those calories prior, you have to digest before you run. Meaning you have created a storehouse prior to your race or run so your blood is not rushing to your digestive system and leave your major running muscles leading to side cramps, etc. So, make sure you eat at least an 1 and a half before, a small breakfast. The night before eat a sensible dinner- no carb loading is necessary for a 5k. Before the run, and hour before consume at least 16 oz of water and go to the bathroom 45 minutes before the race so it leaves you time to warm up/stretch and get your place at the start.

After the race, grab water, electrolytes.An electrolyte by the way,is potassium and sodium; important because it conducts electrical and nerve impulses throughout the body- basically so you can function and not get "sore". Don't grab beer, I hate to say but grab an orange or banana, protein shake. Replace the nutrients lost.

Stressing the Body: you have just burned every de-stressor vitamin/mineral from the body. It needs to be replaced. De-Stressor vitamins: remember: BZINC- B vitamins, zinc, iron, niacin, Calcium, C coupled with protein, start repairing muscle tears, etc. So you can run the next day or walk at the end of the day.
If running in the city don't forget to add Vitamin E to your diet regime, it will protect your lungs from the smog! 

Enjoy life.
Different sources:
B: wheat Germ, veggies
Calcium: Spinach, Kale, yogurt
C: kiwi, red bell pepper, grapefruit
Zinc: coconut milk
Iron: Molasses
E: Spinach, Kale
Beta Carotene: Carrots
Try Wheatgrass- it will purify the blood as will the cruciferous vegetables

horseradish
land cress
ethiopian mustard
kale
collard greens
Chinese broccoli (kai-lan)
cabbage
brussels sprout
kohlrabi
broccoli
broccoflower
broccoli romanesco
cauliflower
wild broccoli
bok choy
komatsuna
mizuna
Rapini (broccoli rabe)
flowering cabbage
chinese cabbage, napa cabbage
turnip root; greens
rutabaga
siberian kale
canola/rapeseed
wrapped heart mustard cabbage
mustard seeds, brown; greens
mustard seeds, white
mustard seeds, black
tatsoi
arugula (rocket)
garden cress
watercress
radish
daikon
wasabi		Enjoy ....