nutrition | Complete Runner

Beets Proven to Offer a Natural Way to Increase Athletic Performance

December 20, 2014 By Complete Runner

Beets good for runners

What if you could get your PR by consuming more beets? Sounds crazy, but it’s true.

Beets are high in nitric oxide. Studies show that nitric oxide helps the body increase circulation and oxygen efficiency, which improves energy to working muscles, extends endurance, and speeds recovery. Elite athletes have the highest potential for nitric oxide production, and the rest of us can eat more beats or take a nitric oxide supplement like Beet Elite Neo Shot to aid our bodies’ production.

If you are curious what your current nitric oxide level is in your body, stop by Complete Runner and ask to take the test. It is free of cost and only takes a minute, and will let you know if your body could benefit from an increased diet in beets!

Instead of filling your body with caffeine or sugar before a race or workout, wouldn’t you rather fill it with something natural that is proven to increase athletic performance?

A Fun Alternative to Replenish Electrolytes After Running

June 20, 2014 By Complete Runner

watermelon for runners

When it comes time for runners to hydrate, there are typically a few choices.

Filtered water will get your mouth wet, but is really “dead water” and won’t replenish the nutrients that you lost. Another choice is sugary sports drinks.

We’ve always said that the best hydration for runners is electrolyte enhanced drinks with low or no sugar. However, what if there was a fun alternative to hydration for runners?

Actually, there is. Take a visit to the new Davison or Flint Farmer’s Markets and you will most likely find some tasty watermelon there that will not only taste good at your picnics this summer but will also quench your thirst and replenish your electrolytes after a run.

Stay safe and hydrate this summer with electrolytes from Complete Runner, and some all natural watermelon from the local market!

What to Eat Before A Race

August 22, 2013 By Complete Runner

What to Eat Before A Race

It’s the morning of your big running event but what do you eat for breakfast? You know you need to eat before the race to perform your best, but you also don’t want to eat something that will upset your stomach and cause you to pull off the course into the weeds either. So, what can you eat that is easy on your stomach and give you great nutrition before a race?

Believe it or not, the best thing to eat before a race is a meal replacement bar. Yep, good nutrition isn’t super complicated!

Make sure it is all natural, even raw, so your body will accept and digest it easily and faster than eating processed foods. These bars are made specifically for athletes to eat before their event, so they have the right nutrients that your body needs. Why eat toast when you can fuel up with a bar that that everything your body needs, and nothing more?

Stop by our large nutrition section at Complete Runner to check out our variety of meal replacement bars, along with energy chews and gels, post-race proteins, and hydration electrolytes that offer the total race day nutrition needed for any running or walking event.

Try This Prior to Eating Carbs Before a Race

August 19, 2013 By Complete Runner

Spaghetti Race Dinner

Many spaghetti dinners are planned before races to load your body up with carbs that will burn as energy during a race. There isn’t anything wrong with this, and we don’t want the spaghetti dinner organizers getting mad at us for saying otherwise, but you might want to try something more for even better results.

Around a week or so before your big race, stop eating carbs. Yes, you heard right. Actually, deprive your body of carbs. Doing so now will make carb loading more successful later.

As you aren’t eating carbs eat things like fish, chicken, and lots of vegetables.

Your body is actually using your protein enhanced diet to heal itself so it is ready come race day.

A few days before the race and after a few days of no carbs, now it’s time to load up on the carbs. Since your body was deprived of carbs for a few days it will soak up all the carbs you are putting in your body now.

Try eating slow-burning carbs like sweet potatoes, avocados, or grits. Typically, brown carbs are better to eat than white carbs.

Just eating a spaghetti dinner the night before a race should only be a small part of your race week nutrition. By depriving your body of carbs then carb loading a few days prior to your event, your body will rebuild and repair itself then take the carbs in better.

To Gu or Not to Gu?

May 29, 2013 By Complete Runner

Gu Energy Gel

Gels should be an important part of your training and race day nutrition strategy. Taken right before a race as well as during longer races, gels will fuel your body with a boost of energy to help you perform your best.

When considering gels we often hear the following questions:

What kind of gel should I get?

The gel you use may depend on your performance level as well as how your body responds to supplements. Gu and Hammer brands are very technical with their gels engineered to offer what is scientifically proven to help your body perform its best. However, some technical brands can have filler additives such as maltodextrin, which is most often found in processed foods. On the flip side, gels such as Huma and Stinger offer an all-natural formula which energizes your body as nature intended and is argued to sit better with your stomach. For example, the Stinger Gel is honey based and Huma boasts of ingredients such as sea salt and chia.

Should I get gel or chews?

Gels and chews offer the same desired results but gels are thought to absorb faster into the body while chews may be more convenient to take during an event and offer a more specific portion control than a pouch of gel.

The question is really not “to Gu or not to Gu?”, but rather “what kind of gel or chew is best for me?” Depending on what you are looking to accomplish the knowledgeable staff at Complete Runner will be sure to help you determine your race day nutrition plan to make sure you perform your best!

Tart Cherry Juice Good for Runners

July 19, 2012 By Complete Runner

At Complete Runner we are big into all natural supplements. Who really wants to put a lot of sugar and processed foods into their bodies? Nobody.

In case you haven’t heard, tart cherry juice is said to help your joints, heart, and immune system. It is even supposed to act like a natural pain reliever similar to ibuprofen. Some research states that:

CherryFlex® supplementation prior to and during eccentric exercise may have a protective effect on oxidative stress (TBARS), inflammation (CRP), range of motion, contractile force loss, and perceived pain.

All you need to do is mix one ounce of the tart cherry juice concentrate with about seven ounces of water or your favorite drink each day to start seeing the benefits. The larger container also has a handy pump for convenient dispensing.

Even with the Cherry shortage we are proud to offer local runners and health enthusiasts America’s bestselling brand of Tart Cherry Juice Concentrate from FruitFast. Ask your running friends if they have heard about or use tart cherry juice, and learn more about the benefits it can have for your health.

Staying Hydrated While Running

June 30, 2012 By Complete Runner

Hot temperatures can lead to potentially dangerous running conditions if you don’t hydrate properly. Not only do you run the risk of not being able to finish your workout, but more importantly you risk severe cramping and dehydration if your body isn’t fueled properly before and during your run. Below are some tips to help you hydrate properly.

Since you sweat the most during the first part of your run, it is best to consume most of your water about a half hour before and continue right up to your run. You don’t want to drink so much that your stomach hurts but you will want to be hydrated from the start to combat all the electrolytes, sodium, and potassium you are sweating out. Come on, think like a camel!

As you are running and after your run you will want to continue hydration to replace the electrolytes you have lost. If you drink water, we recommend not drinking filtered water because it won’t do much more than wet your palate with all the minerals filtered out. The best hydration for runners isn’t your typical sugary sports drink but a healthy alternative such as Nuun electrolyte enhanced drink tabs.

Simply put, “Nuun turns water into a refreshing sports hydration drink without sugar.”

Nuun

Nuun is really popular with runners and athletes right now because it is a natural way to enhance water with the electrolytes your body needs, all with just 3 calories. When you compare to typical sports drinks Nuun is a no brainer.

So make sure you properly hydrate before, during, and after your run to get the most out of your workout and save yourself from cramping and dehydration. Stop by the store to pick up some Nuun today – your water and body will thank you.

All Natural Energy for Runners

June 16, 2012 By Complete Runner

reload energy gel

Does your gel give you the craps?

Ok, that was a little direct, but we often hear stories of runners getting upset stomachs from their energy supplements. What is supposed to give them a boost during the race is actually inhibiting their performance.

Most gels or energy supplements on the market are made up of a lot of sugar, caffeine, and maltodextrin, a food additive commonly found in candy, pop, and processed foods. Do you really want to put these ingredients in your body? You will experience a boost of energy for a time but will soon crash unless you keep on taking more.

Why not power your performance with natural whole food ingredients?

We are pleased to introduce Reload Energy Gel from Ignite Naturals. According to the company:

Reload is the only energy gel that provides a direct source of ATP, the molecule cells used to create more energy naturally.

You won’t find any maltodextrin, gluten, or caffeine in this gel, just 100% natural ingredients including figs.

We also carry Energy 28 from Natural Vitality, a similar whole food energizer made with 28 organic and natural foods.

It makes sense to introduce your body to natural energy. Learn more at the Ignite Naturals website and stop in the store to pick up a pack.

A Free sample to the first 50 people interested in staying natural – just stop in the store today!

Race Day Nutrition Tips

April 30, 2012 By Complete Runner

Energy Bars

Are you the person who is eating a Pop Tart on your way to a local race, or the guy who pulls out a Snickers bar for some quick energy right before the event?

Did you know that, all things being equal, proper nutrition can help you improve your performance and become a better athlete? Your body will thank and reward you for following some basic guidelines for race day nutrition.

The base to your nutrition should be some good organic vitamins. We suggest vitamins that have the extra supplements needed for your active lifestyle other than the typical one-a-day vitamins. We discuss more on this topic in the Vitamins for Runners article.

Now that we got your base nutrition out of the way let’s walk through a typical race day and what your nutrition should look like.

Race Morning

You wake up at 6:15 am to get ready and head off to your 8:00 am race. You usually eat breakfast in the morning but don’t want to upset your stomach before the race, so the best thing to do is grab an all natural energy bar. Using an energy bar as a meal replacement before your race is good because it will load you up with the nutrients you need for the race, and being natural will help your body digest it easily.

Pre-Race and During the Race

About 20 minutes before the race, as well as during the race if you are running or walking a longer distance, is a good time to give your body energy that it can use up fast. Gels, sport beans, chews, blocks, and other energy boosters are what you want to use to give you this quick energy, not a Snickers bar. During this time you will also want to replace the electrolytes that you are losing via a sports drink or water. If you drink water, make sure all the minerals aren’t filtered out or else the water won’t do you much good other than wetting your palate. If you are feeling creative, you can even mix your electrolytes with energy supplements to cover all your bases.

After the Race

Once your race is over, you want to continue to replenish your electrolytes as well as have a protein recovery bar. This is different than the bar you ate for breakfast because this one is loaded with protein to repair your muscles and aid in their recovery.

These are some basic guidelines to follow to set you on the path of good nutrition.

You can and should use a similar form of this plan during your training. It is a good idea to start testing your nutrition during your training so you can refine it over time to meet your body’s needs. Just make sure not so show up on race day with all your gels and chews without testing them first, because you won’t know how often or how much your body will require of them until you test them out in your training.

Complete Runners is your one-stop shop for all your nutritional needs, so stop by and see our wide variety of supplements to get you through each stage of your training and race.

Vitamins for Runners

April 30, 2012 By Complete Runner

organic life vitamins

Many of you probably take vitamins every day. It may be a habit, started way back when you were little taking Flintstones or gummy vitamins, or maybe you pop a few when you aren’t feeling well. However, if you are a serious runner, walker, or biker your one-a-day vitamins may not be enough for your active lifestyle.

There is such a thing as an athlete’s version of a multi-vitamin. As an athlete your body demands more vitamin and mineral replacement because you are burning them at a higher rate, in particular, magnesium, sodium, and potassium.

Organic Life Vitamins from Natural Vitality are a great supplement to meet most of the daily nutritional needs of serious athletes. Even top Olympic athletes use Natural Vitality supplements. This whole-food-based blend of essential vitamins, minerals, veggies, super fruits, and berries will give your body the nutrition it needs every day to improve your overall health, giving serious athletes more of the proper nutrition their bodies require.

If you currently take a “regular” multi-vitamin or are thinking you should start, run on in to Complete Runner and we’ll help you pick out the right dietary supplements to optimize your performance and obtain your goals. We strive to provide the best nutritional products and information for our customers.

Beets Proven to Offer a Natural Way to Increase Athletic Performance

A Fun Alternative to Replenish Electrolytes After Running

What to Eat Before A Race

Try This Prior to Eating Carbs Before a Race

To Gu or Not to Gu?

What kind of gel should I get?

Should I get gel or chews?

Tart Cherry Juice Good for Runners

Staying Hydrated While Running

All Natural Energy for Runners

Race Day Nutrition Tips

Race Morning

Pre-Race and During the Race

After the Race

Vitamins for Runners

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