Q. What foods or beverages are best for increasing energy without caffeine or sugar?

Load up on foods that contain B vitamins which are responsible for helping our body convert the food we eat into usable energy in our body.  Whole grain and enriched grain products are chock-full of B vitamins.  Don’t rinse your pasta after it is cooked or you’ll wash away some B vitamins.  Instead, toss it with just a tiny bit of olive oil so it doesn’t stick.  Also try the following foods which contain one or more B vitamins:  lean pork, milk and dairy (don’t let it sit out exposed to sunlight or it’s riboflavin content will decrease), turkey breast, peanut butter, codfish, chicken, breakfast cereals, oranges, lentils, dried beans, spinach, broccoli, peanuts, avocados, salmon, beef tenderloin, yogurt, eggs, wheat germ, and cottage cheese.  Lastly, try adding a bit of protein to every meal and snack.  It’ll help ensure your blood sugar doesn’t spike and then drop leaving you fatigued.

 

Q. What nutritional tips can you provide for maintaining endurance when competing in a marathon or other challenging sporting activity?

Individuals competing in marathons or other endurance events need to practice their race day nutrition in trial runs, prior to actually racing.  This way they can determine approximately how much food and fluid they feel comfortable consuming while running.  It is vital they take in electrolyte replacement fluids as opposed to water to prevent a very dangerous condition called hyponatremia (low blood sodium) which can lead to brain swelling and even death in extreme cases.  Aside from taking in adequate electrolytes and fluids, an athlete competing in lower distance endurance events will need to replace carbohydrates with multiple carbohydrate sources (think glucose + fructose vs. glucose alone). A common recommendation is to consume about 1 gram of carbohydrate/kg bodyweight/hour or approximately 100-200 calories per hour.