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Don’t waste your money on Glutamine. All the positive studies that they have done with glutamine was given to hospital patients in an IV form. The over the counter powdered glutamine is sucked up by the intestines before it’s ever used for anything else. It’s useless. Also if you are using protein powder throughout the day, you are getting a nice hit of glutamine.
Having said that, I would supplement with BCAAs when you start increasing the mileage and your long run takes 2 hours or more.Try to take in 30 grams of BCAAs in 5 gram doses throughout the day.
Take a high potency multi: Vitamin Shoppe’s Life Essentials.
Take a nap after your long runs, and also invest in weekly massages or buy a massager and use it after your runs. After long runs, you should take ice baths and take contrast showers.
Your diet and calorie intake is CRUCIAL. You gotta eat like you have never eaten before. Here’s my diet on long run days:
Gatorade 80 cal, 20 c
? scoop of whey 55 cal, 12 p
Pre-Run: 135 calories, 20 carbs, 12 protein
Gatorade 80 cal, 20 c
? scoop of whey 55 cal, 12 p
During Run: 135 calories, 20 carbs, 12 protein
Gatorade 80 cal, 20 c
? scoop of whey 55 cal, 12 p
During Run: 135 calories, 20 carbs, 12 protein
Gatorade 80 cal, 20 c
? scoop of whey 55 cal, 12 p
During Run: 135 calories, 20 carbs, 12 protein
Dextrose 160 cal, 40 c
Gatorade 160 cal, 40 c
1 scoop of whey 110 cal, 23 p
Post Run: 430 calories, 80 carbohydrates, 23 protein
1 cup of oatmeal 300 cal, 54 c, 6 f
1 scoop of whey 110 cal, 23 p
2 scoops of green vibrance 88 cal, 12 c
1 teaspoon of flax oil 65 cal, 7 f
Breakfast: 563 calories, 66 carbohydrates, 23 protein, 13 fat
1 scoop of whey 110 cal, 23 p
5 fish oil capsules 50 cal, 5 f
1 apple: 110 cal, 23 c
Mid Morning: 270 cal, 23 carbohydrates, 23 protein, 5 fat
4 oz. of salmon 206 cal, 22 p, 8 f
? package of broccoli 90 cal, 12 c
1 cup of oatmeal 300 cal, 54 c, 6 f
Lunch: 596 calories, 66 carbohydrates, 22 protein, 14 fat
1 scoop of whey 110 cal, 23 p
5 fish oil capsules 50 cal, 5 f
1 cup of oatmeal 300 cal, 54 c, 6 f
Mid Afternoon: 460 cal, 54 carbohydrates, 23 protein, 11 fat
3 oz. of chicken 200 cal, 25 protein
Of broccoli 90 cal, 12 c
1 tablespoon of flax oil 130 cal, 14 f
1 cup of oatmeal 300 cal, 54 c, 6 f
Dinner: 720 calories, 66 carbohydrates, 25 protein, 20 fat
1 scoop of EvoPro: 120, 24p
1 cup of oatmeal 300 cal, 54 c, 6 f
Night: 420 calories, 54 carbohydrates, 24 protein, 6 fat
1 scoop of whey 110 calories, 23 p
? container of cottage cheese 160 cal, 8 c, 24 p
2 scoops of green vibrance 88 cal, 12 c
1 tablespoon of flax oil 130 cal, 14 f
Before Bed: 408 calories, 20 carbohydrates, 36 protein, 14 fat
Obviously, you won’t put size on, but you will keep your size. Here’s a pic of me during the NJ marathon in May 2004. I kept my weight around 170 and my strength never went down through the marathon training. Once you start running over 2 hours, on the long run, DO NOT lift that day. REST. REST. REST. and recover.
That’s alot for now, if you have other questions, keep them coming.