She Says: Refuel Ratios
Good Evening Everyone! Just a note, I am still having issues related to moving Hangry Pants to a new server. It is a giant pain in the butt and I hope you don’t ever have to do it! It is incredibly difficult and time consuming to put up a post, so it might be sporadic for awhile. If you notice some funky things going on, just bear with us. Hopefully, we’ll be back to normal soon!
You won’t often see me measuring portions or counting calories, but today when I was running I was, per usual, thinking about what to eat when I got home. This time, however, I started thinking about what, as a runner I should be eating. My run went well. It’s funny how after running over 11 miles Monday, a 6 mile run is over in the blink of an eye.
Running Stats
- Miles: 6.1
- Time: 52:33
- Av Hr: 158
- Max HR: 172
- Cals: 403
When I got home I had an orange and then looked up what exactly I should be eating.
I found an article at Runner’s World explaining that for post run fuel I need:
- A ratio of 3:1 carbs to protein
- Eaten ideally within 60 minutes of finishing a run.
I had a lunch I would normally have, A Veggie Burger with some Hummus. On the side I had some Kettle BBQ Chips I won from a contest that Andreahad and then calculated my protein and carb stats. Side Note: Did you know Kettle makes nut butters?!!! Have you ever seen them? I have not and Mark called to find out where we could get some and they just kept saying, “Health Food Stores!”
After this, however, I was still hungry, so I grabbed a big bowl of Greek Yogurt. Nom Nom.
This all took place over the span of 1 hour. The final calculations:
- Orange C – 16, P -1
- Arnold Sandwich Thin: C – 22, P – 4
- Hummus: C – 6 P – 2
- Amy’s All American Veggie Burger: C – 15, P –10
- 1/2 Serving of Potato Chips: C – 7, P –1
- Trader Joe’s Plain Greek Yogurt: C – 7, P – 22
- Carbs: 73
- Protein: 40
This is only a 2:1 ratio! I guess next time I could try to add a few more complex carbs to the mix! This was interesting to see, but it certainly was a pain in the butt! I generally ignore guidelines indicating how much I should eat. My theory is that my body will tell me! But as a runner, I think it’s important to fuel properly, so this was important for me to do.
After this I did THREE of Polly’s 10 minute yoga classes. I just love them. She is so smily and friendly. Today I did Runners, Yummy Abs and Arms. Yep, yummy!
How much attention do you pay to the numbers of your food? Why? How does it affect your eating mindset?
Oh and guess what I got in the mail today…
Any guesses? Here’s a hint. It’s from one of our favorite video vegan bloggies!
P.S. Megan made my Peanut Butter Pumpkin Blondies and declared them delicious!
Tags: arnold's sandwich thin, Greek yogurt, hummus, Kettle Chips, veggie burger
May 6th, 2009 at 7:13 pm
i knew kettle made nut butters, there are some at my target and also at some of the local natural foods stores. i have not tried them though! i don’t know why. i love their chips, but i try not to eat them. the other day my friend pulled out the hugest salt and pepper kettle chip ever created.. i posted it at the end of this post: http://mealsandmoves.wordpress.com/2009/05/04/stupid-storm/ seriously it cracks me up how huge it is!
i find it interesting that post-run carbs should be 3:1. i thought it was 2:1 this whole time. also i thought you were not to eat anything for a minimum of 60 minutes after cardio. thanks for posting this!
May 6th, 2009 at 7:15 pm
ew. server problems sound so tech-yucky. sorry and good luck figuring it all out
May 6th, 2009 at 7:22 pm
I saw the Kettle nut butters in my Super Target in the grocery section, right near the other natural peanut butters! But I did not see them in my normal Target. Only the “Super” Target. Hope you have one near you!
May 6th, 2009 at 7:31 pm
That’s the brand I grew up eating, the nut butters are really tasty, a little hard to stir, but I love. Hard to find I admit, but I have my resources. I can send you a jar, pb, almound, or cashew? email me xo b
May 6th, 2009 at 7:43 pm
I’ve never actually calculate carb to protein ratio. When I was doing clean eating.. I did enter into a online program to track my intake to maintain a healthy ratio of carbs 50%, protein 25% and fat 25% of daily cal intake.
May 6th, 2009 at 7:43 pm
You lucky duck! I wonder what flavor blondies VG made you. I will live vicariously through your descriptions…
I saw the Kettle nut butters at Target last week. They creeped me out!
May 6th, 2009 at 7:55 pm
You got a VG baked good?! I can’t wait to see what it was!!
PS. Can I just tell you that the other day I was checking my email while at the hospital. I was on my phone and it was only showing parts of names so when I got to your comment it said, “Hangry,” and for whatever reason I started laughing out loud. I probably looked like a tool but you made me look as so:
So thank you!! I needed a laugh!
May 6th, 2009 at 7:56 pm
i hope all the computer stuff works out soon!
this is totally random, but what HRM do you use? I’m just wondering because my calorie count for my 6 mile run the other day is really different from yours, but it seems our heart rates are about the same.
ooh – I bet I know what they are and I’m super jealous!
May 6th, 2009 at 8:01 pm
Brandi: I have a Polar F4. According to the HRM, I burn between 60 and 70 cals. per mile. I put in my height, weight and age and this is what always happens. Lots of people ask about it though and I compared my stats to those on Runner’s World. I guess I don’t really care about the cals, it’s just another way for me to monitor my distance when I am on the road.
May 6th, 2009 at 8:07 pm
Good luck with the server thing.. I know its a real pain in the booty! I think I know what’s in that package, and I can seriously smell them from HERE!!
May 6th, 2009 at 8:13 pm
Looks like you got hit by Veggie Girl!
Yay!
I’ve done everything possible to get away from counting cals, worrying about portions, planning meals, all of it. It makes me absolutley crazy.
I hope you guys get the server stuff worked out. That sounds so annoying!
May 6th, 2009 at 8:19 pm
Hi Heather! I actually have tried Kettle Brand’s Lightly Salted Almond Butter. I had seen it in the organic/natural section of one of the grocery stores I shop at, and I had a coupon that I got in the mail for a free Kettle product, so I thought that I would give it a try. I wouldn’t have bought it if I wouldn’t have had a coupon because it was around $8.00 for only 11 ounces. I hate talking bad about products, but to give you my honest opinion, I wasn’t impressed. There was a small layer of oil on the top of the jar that I mixed in to the rest of the almond butter, but it was still so incredibly dry. It was almost as if there was not enough oil to moisten the entire jar. When I got about halfway through the jar, I was left with a hard, dry, un-spreadable mass of almond butter. I wanted to like Kettle Brand’s Lightly Salted Almond Butter so badly, but it just didn’t impress my taste buds the same way that other almond butters such as Trader Joe’s brand, Whole Foods brand, and Barney Butter do.
May 6th, 2009 at 8:31 pm
Brent and I have seen the Kettle Nut Butters at our regular old Kroger grocery store. I’ve never tried them because they’re more expensive than other brands, but I’ve always thought it was odd.
Oooo… a VeggieGirl goodie. I’m totally jealous. Enjoy!
May 6th, 2009 at 8:39 pm
Generally, I don’t count the numbers in regards to food. I may measure some things from time to time, but I think it’s just to remind myself what some portion sizes look like. And it also depends on the food – if it’s veggies, or fruit, I don’t worry what so ever, if it’s something more calorie dense, I’m a little more aware, but not to the point of getting out the scale or measuring to the last drop.
Hopefully you get all your server issues worked out – sounds like a pain in the arse.
May 6th, 2009 at 8:41 pm
Re: Kettle Nut Butters
I was asking because in Andrea’s Contest I won a “Free Kettle Brand Product,” and thought it would be cool to get a nut butter because it’s much more expensive than a bag of chips. I couldn’t find any and from what everyone says, it’s probably better!
May 6th, 2009 at 8:45 pm
I’ve been thinking about what I eat and when in regards to running. I find the hardest time is with weekday runs… end of work/driving home/at home and before running. I want something small, but satisfying before a run. I find that even if I brush my teeth before the run, I can always taste my snack. Sorry – gross, I know, but it’s true!
After… we tend to always start dinner right away, because it’s already 6:45 or 7.
May 6th, 2009 at 8:48 pm
Thats from veggiegirl isnt it??
I sympathize with the moving to a new servier….yuk yuk yuk! So many tears I shed, lol. Best of luck!
May 6th, 2009 at 8:54 pm
I find I am starving after running and wanting a big meal, I should think more about the carb:protein ratio. Thanks for sharing!
May 6th, 2009 at 9:24 pm
oh no! i hope the move goes well.. i hear that the most difficult thing is the volume right? good luck!
i never thought about the ratio before, but i guess i was still new to the whole “eating healthy most of the time” thing when i was running a lot. now that i only run a few miles at a time i just eat my normal snack and move on. thanks for sharing this information, i feel so informed now and will make better choices!
May 6th, 2009 at 9:58 pm
hmm thats really interesting! thanks for sharing the info. i dont really pay attention to ratios that much but i do always eat protein after a hard workout!!
have a great day xoxox
May 6th, 2009 at 10:31 pm
i’m always more hungry after a good workout, so i pretty much intuitively eat more.
and i knowwww that handwriting..holla VeggieGirl!!!
hope you enjoy your package
May 6th, 2009 at 11:45 pm
Hmm, I definitely don’t pay attention to any kind of ratios. I just go for what I want, when I want. I’m also not training for anything, so maybe then I’d pay attention. MMM VeggieGirl goods! Love it.
May 6th, 2009 at 11:48 pm
You got blondied.
I’ve seen the Kettle Nut Butters at our Fred Meyer’s (Krogers elsewhere?), Thriftway and Safeway. They are mucho expensive-o tho.
May 7th, 2009 at 3:46 am
I’ve been trying to avoid dealing with numbers in the sense of calories, but I never thought about that ratio before! Interesting article..thanks for the link! That must have taken forever to calculate, but at least now you know
May 7th, 2009 at 5:18 am
I pay almost no attention to ratio numbers on food. I really believe that math should have nothing to do with eating (and I’m a mathematician!). In fact I just recently wrote a blog about how much I hate nutrition facts. Not that I’ve never looked at ratios; it has its place now and then, especially when you’re talking about training (like you are here).
I’ve heard different things for the post-run ratio, ranging from 2:1 up to 7:1. What I do is simple– chocolate milk! Lots of experts believe this is one of the best post workout foods. The carbs are all sugar, but that’s exactly what you want during the initial hour after your run. I have recently switched to soy milk, and was happy to find that the sugar in chocolate soy milk isn’t from high fructose corn syrup, as it is in say, Hershey’s.
May 7th, 2009 at 6:50 am
omgomgomgomgomgomg i can finally comment! yay for no more server problems! =]
hi, i missed your face! err.. text? =P
May 7th, 2009 at 7:24 am
oooo very good to know about the ratios! i had no idea!
i have seen those kettle nut butters at Ralph’s before but I dont think they have them on the east coast, so that isnt very useful. hopefully you find them!
the blondies were perfect! i am making the chocolate banana bread sometime this week; you are just full of fab recipes!
May 7th, 2009 at 7:55 am
i try not to pay attention to numbers on food, but after turning eating into a science project for so long, it’s definitely hard.
i’m jealous!!!!
i have a good guess for that package
have a great day!
May 7th, 2009 at 8:00 am
Kettle nut butters?! I’ll keep an eye out.
May 7th, 2009 at 8:39 am
Kettle nut butters? That’d be a fun find!
I’m totally jealous of that package!
May 7th, 2009 at 8:59 am
[...] Heather Trains « She Says: Refuel Ratios [...]
May 7th, 2009 at 9:22 am
I hate technology simply because it often causes problems! haha
Great looking lunch and great article! I should definitely pay more attention to ratios because I want to increase my speed and stamina! I will definitely read more!
May 7th, 2009 at 9:24 am
Thanks for posting these refueling ideas. If there’s anything I regret about my training for the half, it’s not knowing how to properly fuel myself at times. I was still too hung up on losing weight in the process – which backfired quite a bit.
Thanks for your comment on my blog – I will be emailing you once I reach a breakdown. I told myself it’d be OK to take a week off from running, and I’m having a really hard time. I just need to move already!
May 7th, 2009 at 2:42 pm
Don’t stress about it. I wouldn’t even think about it except after your long runs.
That being said, most of my runs are before breakfast and I almost always have a giant bowl of cereal, fruit, and soymilk. I bet that fits the ratio pretty well.
May 9th, 2009 at 7:24 am
I have tried the Kettle Cashew butter and admittedly I don’t care for it.
It’s very creamy and tastes okay but it does have oil added to it which is the part I don’t like.
May 12th, 2009 at 8:53 pm
My company actually does the logistics work for Kettle! (and by that I mean they send us their orders, we make loads and find trucks for them to ship). I’m pretty sure we have the kettle nut butters around here – if you’d like to try some just email me!