iRun because I cannot say no to a second slice of chocolate cake – Emily Shandruk , Vancouver, BC

iRun to stay fit and release those running endorphins – Liliana Plava , Calgary, AB

iRun because I want to qualify for Boston and raise money for charities near and dear to my heart – Christine Gracel , Calgary, AB

iRun because it makes me feel good, allows me to spend time with my friends and gives me a feeling of accomplishment – Helen Kolodziejzyk , Calgary, AB

iRun but not enough – Michael Shaw , New Westminister, BC

iRun because I never thought I would be able to – Gary Morris , Winnipeg, MB

iRun to challenge myself, physically and mentally – Kathleen Keenan , Brampton, ON

iRun because people around me inspire me – Pina Bevilacqua , Caledon, ON

iRun therefore I am – Duncan Walsh , Nottingham, UK

iRun because I live – Georges Schneller , Laval, QC

iRun to be free and enjoy our beautiful country – Cheryl Carter , Clearwater , BC

iRun for overall wellbeing – Trish McCourt , Halifax, NS

iRun because it makes me a better person, a better wife, a better mother and a better friend – Nathalie Joncas-Caissie , St-Antoine, NB

iRun because it makes me feel powerful – Carlene Paquette , Carp, ON

iRun because pecan pie, french fries and beer are chasing me – Teresa Sterling , Ottawa , ON

iRun because it’s in me – Michael Foley , Stittsville, ON

iRun because it reminds me that I am capable of so much more than I have done – James Sauve , Ottawa, ON

iRun for me – Kiza Francis , Ottawa,ON

iRun to prove to myself I can – Lesley McGougan , Brampton, ON

iRun because all the ladies are chasing my sexy runner’s body – Chris Baker , Etobicoke, ON

iRun because I can and I’m grateful – Terry SanCartier , Gatineau, QC

iRun because when I run I feel most alive – Meghan Lynch , Ottawa, ON

iRun to unleash my inner athlete – Adelle Densham , Avonmore, ON

iRun because it cleans up my life, because I drink more water, sleep better and eat healthier foods – Robin McIntyre , Ottawa, ON

iRun because of the peace and strength it brings me – Michelle Jordan , Ottawa, ON

iRun because I need it to soothe the soul, keep me in shape and for overall wellbeing – Beth Neil , Lombardy, ON

iRun because it is my tonic and my salvation – Georgia Ioannou , British Columbia

iRun for relaxation and to motivate my two sons – Keith Bradbury , Newfoundland

iRun because endorphins are free – Cassandra Chouinard , Ontario

iRun because somebody once told me I couldn�t – Heidi Abbey-Der , Saskatchewan

iRun because couch potatoes die young – Cathy Andrew , Ontario

iRun because it�s cheaper than therapy – Leah Boulter , Alberta

iRun because I like buying running clothes – Pamela Blaikie , Ontario

iRun slowly! – Jason Hoffman , Manitoba

iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire , Nova Scotia

iRun because I learn more about who I am with every km – Steph Mansell , Quebec

iRun because iEat – Sherry Maligaspe , British Columbia

iRun and run, and run, and run, and nobody can stop me – Andrei Lucaciu , Ontario

iRun because the wall is meant to be broken – Jonathan Bird , Ontario

iRun because it has saved my life – John Marshall , Alberta

iRun for the challenge to go faster and farther – Steven Matejka , Alberta

iRun to my happy place and some days it�s very – Doreen May , Alberta

iRun because food tastes better afterwards – Patrick Houston , Alberta

iRun because I can�t dance – Mario Javier , Ontario

iRun so I don�t say never ever again – Linda Klaric , Manitoba

iRun because it makes me whole – Denis Ladouceur , Quebec

iRun because it gets my husband out there – Tricia LaLonde , Alberta

iRun away from the negative and towards the positive – Teri Lepard , Alberta

iRun because running is like breathing to – Stephanie McEvoy , Ontario

iRun because I love the solitude – Janene Tailleur , British Columbia

iRun for the moment when both feet are off the ground – Catherine Anderson , British Columbia

iRun to someday win the race – Lindy Dunlop , Yukon

iRun to stay ahead of the weight gain – Myra Abstreiter , Alberta

iRun because otherwise I�m grumpy – Alexandre Charest , Quebec

iRun because I get foot rubs afterward – Kate Howerton , British Columbia

iRun because iLoves my man – Beverly Huang , Alberta

iRun because not everyone can – Olivia Harvey , New Brunswick

iRun to get to know myself, my strength and my spirit – Lisa Groulx , Ontario

iRun whenever I feel the need to escape – Iona Hillis , Ontario

iRun because it�s like flying, only lower – Glenn Johnson , Ontario

iRun because it makes me feel powerful – Sarah Kallaghan , Alberta

iRun because I�ve lost 80 lbs and running has become fun – Cheryl Kelly , Ontario

iRun because there is no finish line – Claire Kilgour , Ontario

iRun so my daughters know that they can, too – Shelley Kirkpatrick , New Brunswick

iRun because it reminds me of how strong I can be – Monique Lavoie , Ontario

iRun because it�s a great way to see the world – Sherry Mahoney , British Columbia

iRun because my heart tells me to – William Martin , Manitoba

iRun to prove to them that iCan – Catherine Smith , Manitoba

iRun because it�s fun when it�s done – Sue Matte , Ontario

iRun because I am not as clumsy I thought I was – Hanna Baer , Quebec

iRun see where my feet will take me today – Megan Dolinskas , New York

iRun for the cool t-shirts! – Pina Bevilacqua , Ontario

iRun because I want to be a role model for our six kids – Catherine Empey , British Columbia

iRun to inspire my kids to try – Glen Johnston , Nunavut

iRun so I can eat ice cream – Sandy Bolan , Ontario

iRun because I want to live to be 100! – Colette DeJean , Ontario

iRun for health, iRun for life – Pat Cheung , British Columbia

iRun because it gives my day a boost of energy – Sara Campbell , Nova Scotia

iRun because it�s better than almost everything else – Nathan Carey , Ontario

iRun at 50 years old because at 43 I couldn�t – Peter Cicalo , Ontario

iRun iRun because it is my tonic and my salvation – Georgia Ioannou , British Columbia

iRun iRun for relaxation and to motivate my two sons – Keith Bradbury , Newfoundland

iRun iRun because endorphins are free – Cassandra Chouinard , Ontario

iRun iRun because somebody once told me I couldn't – Heidi Abbey-Der , Saskatchewan

iRun iRun because couch potatoes die young – Cathy Andrew , Ontario

iRun iRun because it's cheaper than therapy – Leah Boulter , Alberta

iRun iRun because I like buying running clothes – Pamela Blaikie , Ontario

iRun iRun slowly! – Jason Hoffman , Manitoba

iRun iRun because iEat – Sherry Maligaspe , British Columbia

iRun iRun because I learn more about who I am with every km – Steph Mansell , Quebec

iRun iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire , Nova Scotia

iRun iRun at 50 years old because at 43 I couldn't – Peter Cicalo , Ontario

iRun iRun because it's better than almost everything else – Nathan Carey , Ontario

iRun iRun for my heart, so it runs for me! – Cathy Brzoza , British Columbia

iRun iRun to inspire my children! – Wendy Bowen , Manitoba

iRun iRun because it sure beats the bus – Robin Robbins , Alberta

iRun iRun for the challenge and to remember to fully live – Pascale Synnott , Qu�bec

iRun iRun to kickstart my day – Sharon Strueby , Saskatchewan

iRun iRun for me! – Judi Wearing , Saskatchewan

iRun iRun because it's a great stress release – Brooke McKenzie , Yukon

iRun iRun because i love to – Mirella Petriello , Ontario

iRun iRun because it helps me see things more clearly – Jennifer Pitts , Ontario

iRun iRun to eat – Maureen Tritscher , Alberta

iRun iRun to correct years of sedentary living! – Mike Scott , Ontario

iRun iRun away from the abyss – Charlene Thomas , Ontario

iRun iRun all the livelong day – Pierre Saint-Laurent , Qu�bec

iRun iRun to challenge my perceived limitations – Cassandra Williams , Ontario

iRun iRun to maintain a strong physical and mental state – Tammy Rainville , Ontario

iRun iRun so that I can live longer and stronger – Derek MacPhail , Ontario

iRun iRun to feel great – Kathryn Rachar , Saskatchewan

iRun iRun because I like to be healthy – Melanie Oickle , New Brunswick

iRun iRun to eat more, especially sweet potatoe fries – Joanna Skomra , Ontario

iRun iRun for the fresh air and adrenalin – Charlyn McGregor , Saskatchewan

iRun iRun for the individual pursuit – Robert Pelletier , New Brunswick

iRun iRun to satisfy the irresistible urge – Tim Nixon , British Columbia

iRun iRun because I love the sense of accomplishment – Amber Moase , Nova Scotia

iRun iRun to challenge my mind, body and soul – Sonia Mendes , Ontario

iRun iRun because walking is too slow – Barry Knapp , Ontario

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March 2010

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Nutrition

Dietitian Beth Mansfield shows you which carbs are best for your individual needs.

By Beth Mansfield, MSc, RD, Sport Dietitian with Peak

Carbohydrate-rich foods are the body’s preferred fuel for higher intensity activity like race-pace marathon running, vital for boosting pre, mid- and post-workout energy levels and mood. But pay attention - just as no two runners are identical, not all carbs are created equal. Which carb-rich food is best suited to your own individual needs as a runner? Read on - and then carb up accordingly.

Potatoes

Potatoes are a major source of carbohydrates, vitamins and minerals for runners, plus they are cheap and easy to prepare. Potatoes are ideal for a quick pre-workout carb hit, giving you a fast surge of energy - faster than most candy - because the starch in the potato breaks down in to sugar very quickly. This makes small boiled potatoes an ideal pre-and mid-run food when you need to take advantage of fast-acting carbs, as well as an inexpensive alternative to gels and candies.

If you have two training sessions in a day, a potato-based recovery snack will ensure that you are re-fueled in time for your second workout. Baked potatoes keep well in the fridge - just reheat in the microwave for a quick, high-carb snack.

Rice

Rice packs in more carbohydrate in a smaller volume of food than most other grains and cereals. For example, 75 mL of cooked rice will give you the same amount of carbs as 125 mL of pasta - in other words, almost twice as many carbs per volume. This is good news for those smaller runners whose tiny tummies can make it tough to keep energy levels high. If this is the case for you, simply switch breads, potatoes and pasta for rice in your pre- and post-workout meals to ensure you get all of the necessary carbs without the unnecessary bulk.

Rice is also a gluten-free food, an excellent choice for those runners who have been diagnosed with gluten sensitivity due to Celiac disease. (In these cases, gluten reduces the absorption of nutrients and leads to lack of energy, anemia, vitamin and mineral deficiencies and bone mineral disturbances.)

Quinoa

Quinoa (pronounced keen-wah) is the fruit of a plant that belongs to the same family as beets, chard, and spinach. It can be substituted for most grains and cereals and can be cooked like porridge or rice, while ground quinoa flour can also be incorporated into breads, cookies, and muffins.

The higher protein and fat content makes quinoa a more satisfying food, which can ultimately help those runners who are watching their weight but don’t want to go hungry.

Rolled Oats

Unlike wheat, oats retain their bran and germ during processing. Different varieties include steel-cut oats, old-fashioned rolled oats, quick cooking and instant oats. Quick-cooking oats - old-fashioned rolled oats that have been cut into fine pieces to quicken their cooking time - are best for athletes. They have the same nutritional value as old-fashioned rolled oats, but cook in three to five minutes rather than 15-20 minutes.

Oats have a variety of other uses than just as a hot breakfast cereal. They can be added to cookies, muffins, breads, date squares (yummy!), fruit crisps and pancakes. The main advantages of oats nutritionally-speaking are that they are rich in soluble fibre and have a low glycemic index, making them ideal fuel for long, slow distance runs, satiety, and weight loss.

Wheat-based foods (e.g. Pasta, bread, cereal)

Broadly speaking, wheat-based foods are those made with whole wheat, cracked wheat, puffed wheat, wheat berries, wheat flakes, couscous, bulgur and semolina (the type of grain typically used to make pasta). Stick with 100% whole-grain breads and cereals when possible, since the added fibre will help regulate and maintain your digestive health. The body absorbs whole grains more slowly than refined ones, keeping pre-workout blood sugar and energy levels stable.

Raw wheat bran is an excellent source of fibre, but it is the wheat germ that contains the most nutrients. It is also rich in the omega-6 fatty acid and lysine, an essential amino acid and one of the main constituents of protein. However, some people may experience an allergy to the gluten in wheat. Symptoms can affect the gut (stomach pain, gas, diarrhea), the skin (hives, eczema), the respiratory system (cough, asthma), the central nervous system (fatigue, migraine, irritability), as well as the circulation.

Rice

	Potatoes	Quinoa	Rolled Oats	Wheat
Nutrition Advantage for Runners	-Gluten free -Fat free -High glycemic index - fast acting carbs	-Gluten free -Fat free -Energy dense - less needed vs. pasta	-Low gluten content -Moderate protein -Higher satiety	-High water content -Low glycemic index; ideal for weight loss	-Pasta-based dishes are easy to prepare, available everywhere
Serving size that will provide 15 grams of carbs (cooked)	125 mL (1 small baked)	75 mL	75 mL	175 mL	125 mL
Key Nutrients 100 g cooked	109 kcal 23 g carbs 2.3 g protein 0.1 g fat 2.5 g fibre	130 kcal 28 g carbs 2.7 g protein 0.3 g fat 0.4 g fibre	96 kcal 16 g carbs 3.4 g protein 1.5 g fat 1.8 g fibre	71 kcal 10 g carbs 2.5 g protein 1.5 g fat 1.7 g fibre	124 kcal 21 g carbs 5.3 g protein 0.5 g fat 4.5 g fibre
Cooking method	Bake Microwave Boil	Steam Microwave Boil	Steam Microwave Boil	Microwave Boil Soak overnight	Al denté - in boiling water
Fastest cooking method	Baked potato - Microwave 3-4 minutes	Parboiled rice - Microwave 6-8 minutes	Microwave 6-8 minutes	Quick cook oats - Microwave 2-3 minutes	Fresh pasta 2-3 minutes in boiling water
Highest nutritional value	Sweet potato	Brown rice	Organic quinoa	100% whole grain oats	100% whole grain wheat pasta
Did you know?	Small doses of solanine (green patches on potatoes) may cause stomach cramps, headaches or diarrhea.	Rice has the lowest protein content of all cereal grains, but it is highly digestible, and well-tolerated.	Quinoa is called the “mother seed” – it was the staple food of the Andean people and a sacred food of the Incas.	Although oats do not contain gluten, oats may be cross-contaminated with gluten-containing grains.	Gluten is a protein substance in grains such as wheat, rye, barley, triticale, and spelt.

Beth Mansfield, MSc, RD, is a Registered Dietitian, Sport Nutritionist, and Certified Exercise Physiologist. Through her company, Peak Performance (peakperformance.ca), Beth educates Canadian athletes of all levels — from Olympians to recreational runners — on sport nutrition for health and performance. Beth is currently working on her PhD at McGill University, focusing on the specific nutrient needs of female runners.