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

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

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

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

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

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

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

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

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

iRun because it makes me whole – Denis Ladouceur, Quebec

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

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

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

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

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

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

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

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

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

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

iRun because couch potatoes die young – Cathy Andrew, Ontario

iRun iRun because endorphins are free – Cassandra Chouinard, Ontario

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

iRun iRun to eat – Maureen Tritscher, Alberta

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

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

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

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

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

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

iRun therefore I am – Duncan Walsh, Nottingham, UK

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

iRun to someday win the race – Lindy Dunlop, Yukon

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

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

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

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

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

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

iRun iRun to feel great – Kathryn Rachar, Saskatchewan

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

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

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

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

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

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

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

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

iRun iRun for me! – Judi Wearing, Saskatchewan

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

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

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

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

iRun because endorphins are free – Cassandra Chouinard, Ontario

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

iRun iRun to kickstart my day – Sharon Strueby, Saskatchewan

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

iRun iRun away from the abyss – Charlene Thomas, Ontario

iRun because not everyone can – Olivia Harvey, New Brunswick

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

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

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

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

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

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

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

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

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

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

iRun because iEat – Sherry Maligaspe, British Columbia

iRun iRun because i love to – Mirella Petriello, Ontario

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

iRun for overall wellbeing – Trish McCourt, Halifax, NS

iRun iRun slowly! – Jason Hoffman, Manitoba

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

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

iRun because I live – Georges Schneller, Laval, QC

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

iRun for me – Kiza Francis, Ottawa,ON

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

iRun because iLoves my man – Beverly Huang, Alberta

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

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

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

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

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

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

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

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

iRun slowly! – Jason Hoffman, Manitoba

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

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

iRun iRun because iEat – Sherry Maligaspe, British Columbia

iRun because food tastes better afterwards – Patrick Houston, Alberta

Cover photo from the current issue of iRun Magazine

Photo of Mark Sutcliffe's new book - Why I Run

Back to Table of Contents

Eating for Endurance

By Beth Mansfield, MSc, RD

As kids, most of us were poked and prodded to eat our veggies. And as adults, we know athletic activity only heightens the importance of healthy eating.

But what about proper fueling for the athlete that's going the extra mile - literally?

Beth Mansfield explains why "endurance athletes" - which includes runners of all abilities - should pay special attention to three things:

Protein Intake
Recovery Nutrition
Iron, Zinc and Calcium

1. Protein Intake

Practice Protein Perfection
Protein is a crucial but sometimes-forgotten nutrient in endurance athletes' diets. Essential for building and repairing muscles, red blood cells and other tissues such as hair and skin, proteins even play a role in immune function and hormone formation. Research now shows us that the protein needs of endurance athletes may be double that of the recommended nutrient intakes for the average Canadian. Training, especially resistance and endurance training, has the potential to rapidly break down muscle protein. Scientific studies show that the more exercise you do, the more protein you will need to build and repair those muscles damaged by exercise.

How much protein do you need?
The recommended nutrient intake for sedentary persons is 0.8 grams of protein per kilogram (kg) of body weight. Endurance athletes may need more, up to 1.2-1.6 grams per kg of body weight
Protein requirements (per kg body weight):
General sports activity 1 g/kg
Strength training 1.2-1.6 g/kg
Endurance training 1.2-1.6 g/kg
Adolescent/growing athletes 2.0 g/kg

How to Ensure You Get What you Need

Choose quality protein sources such as fish, egg whites, low-fat dairy products and lean cuts of poultry and red meats. Choose vegetarian sources of protein such as tofu, chickpeas, lentils and garbanzo beans, in combination with different grains and cereals. And don't be afraid to add in some nuts! Nuts are nutrient-dense bullets. They are rich in calories and unsaturated fats (primarily monounsaturated) and supply an important source of plant protein and dietary fiber. Packed full of vitamins and minerals, the average nut supplies us with sources of vitamin E, folic acid, vitamin B-6, niacin, magnesium, zinc, copper, and potassium. They are also a source of phytochemicals - biologically active components of foods that may improve our health.

Check out the chart below for protein content of some common foods.

Food	How Much?	Protein Content (grams)
Milk or Yogurt	1 cup	8 g
Eggs	1 Medium	7 g
Cheese	2 Slices (60g)	14 g
Meat, poultry or fish	4 ounces, cooked (90g)	28 g
Peanut Butter	2 tbsp.	14 g

2.Recovery Nutrition

A Surprisingly Simple "Magic Potion"

Much of the scientific work in maximizing post-workout recovery has focused on the use of "experimental solutions" prepared in a laboratory, designed to optimize specific components of foods (such as carbohydrate and protein) that may be useful in isolation to enhance sport performance. In the last few years, however, clinical research in sport nutrition has focused on a food that contains the potential to improve endurance athletes' refueling, rehydration and subsequent sport performance. That magical food is� chocolate milk!

Recent reports have highlighted chocolate milk's ergolytic potential for maintaining exercise performance in subsequent bouts of exhaustive endurance exercise when used as a post-workout recovery drink. One study even suggested that milk has the potential to be more effective than water or commercially-available sports drinks (with a similar concentration of carbohydrate) for post-exercise replacement of sweat losses and maintenance of euhydration. Nutritionally speaking, chocolate milk supplies a carbohydrate-protein combination that maximizes post workout recovery: it contains calcium and vitamin D which promote overall muscle, bone, and cardiovascular health; and it is a source of fluids for post-exercise replacement of sweat losses.

Chocolate Milk's Nutrient Power Punch Profile
Milk is 87 per cent water and is the perfect beverage to hydrate our bodies before, during and after exercise. Milk also contains protein, minerals and vitamins essential for your body to recover. Chocolate milk is better then plain because it has more carbohydrates, plus it's psychologically more pleasing to many chocoholics!

For optimal recovery, include chocolate milk and follow the R5 approach:

R¹Re-energize muscles with carbohydrate- rich foods such as breads and cereals, fruits, low-fat chocolate milk and fruit yogurts for maximum energy.
R² Re-vitalize muscles with anti-oxidant vitamins and minerals found in brightly-coloured vegetables and fruits.
R³Re-built bones and muscles with protein and other essential nutrients found in low-fat milk products, meats and alternatives.
R⁴Re-oxygenate muscles with iron and protein found in meats, leafy green veggies, fortified grains and cereals.
R⁵ Re-hydrate with water and other fluids before, during and after physical activity sessions.

3. Iron, Zinc and Calcium

Meet Your Friends: Iron, Zinc and Calcium
The endurance runner should pay special attention to foods rich in iron, zinc and calcium. Here's what to look for - and why it's important for your health.

Include calcium-rich foods such as milk and yogurt, and alternative sources of calcium such as dark, leafy green veggies, fortified soymilk, legumes, peanuts, almonds and seeds. These will be your primary source of calcium, important for a normal heart rhythm, strong bones and teeth, and general health.

Include iron-rich plant foods every day - this is most important for non-meat eaters, especially active, menstruating women. Plant sources of iron are not absorbed as well as animal sources, but consuming foods rich in vitamin C with any iron-rich food will improve its absorption. Mix legumes, whole grains, and iron-enriched breads and cereals with dark leafy green veggies and dried fruits to maximize iron absorption.

Include zinc-rich plant foods every day and your immune function gets a boost as well. While red meat and poultry supply the meat eaters amongst us with most of our zinc intake, some seafood, whole grains, dry beans and nuts also provide zinc.