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Even if you only jog the occasional few miles, you've likely heard about marathoners carb-loading the night before a long run or race. But pasta isn't the only food that can help you run well, and it's not just endurance athletes who benefit from proper fueling. What you eat before your run—as well as during, and after—is crucial to helping you feel good, pick up your pace, and recover quickly.
"Nutrition throughout the entire day, weeks, and months has an impact on all your workouts," explains Kyle Pfaffenback, PhD, assistant professor of nutrition and exercise physiology at Eastern Oregon University and a nutrition consultant for the Brooks Beast Track Club. "Thinking about it as an aspect of training will help optimize all your runs and allow your muscles to recover and adapt, too." This is how to eat and drink like a serious runner.
RELATED: Hydration and Exercise: How to Get It Right
If you're running an easy-paced 3 to 4 miles (or less): Skip a pre-run meal. "If it's just a few miles, you don't need to eat before," says Vishal Patel, chief sports nutritionist at Nuun, who has worked with elite athletes such as Kara Goucher. There will be enough glycogen (the body's most readily accessible form of energy) in your muscles to power you through. Drink 8 ounces of water or a low-calorie sports drink before you head out, though, especially if you're running first thing in the morning (because you wake up dehydrated).
Before a run more than 4 miles long or any speed work: Eat 50 to 60 grams of complex carbs, like oatmeal and a banana. "This tops off glycogen stores," says Pfaffenbach. Eat 1½ to 2 hours prior to give your body time to digest and soak up the nutrients.
For a tough tempo workout or sprint intervals: Have a carb-rich meal the night before. Stick to a supper that has pasta, rice, lentils, potatoes, or quinoa (balanced with protein and veggies) before any key-workout day to up glycogen stores, which is important for high-intensity performances at all distances, says Pfaffenbach.
RELATED: The 6 Biggest Mistakes Trainers See You Making at the Gym
If you're running for less than an hour: Water is sufficient, unless it's especially hot or humid. In that case, it's important to sip a sports drink that contains electrolytes. Electrolytes (namely, sodium and potassium) help muscles retain fluids, receive oxygen and function properly, says Patel. "Getting them in fluids, rather than in a solid snack, helps deliver the electrolytes to your muscles faster," he says.
For long runs: Muscles store enough glycogen to fuel about a 60-minute run. After that, you'll need 30 to 60 grams of carbs an hour—from sports drinks, gels, or chews—to maintain your intensity. "Eat early and often for a regular flow of nutrients," says Pfaffenbach. Your brain realizes you're low on fuel before your muscles do and will start to slow you down as a precaution. During runs 90 minutes or more, sports drinks with carbs and electrolytes can help you maintain pace and delay fatigue.
Towards the end of your race: Swish a sports drink around in your mouth, then spit it out: Just rinsing with the sugary drink can trick your brain into recruiting more muscles (especially when they're depleted) and enhance your performance, according to recent research in Medicine & Science in Sports & Exercise. No tummy pain, all gain.
RELATED: Doctors Said She'd Never Run Again. Now She's Doing an Ironman
Once you've logged the miles, have a bite within an hour to reap the most rewards. "When you're running, you're breaking down and stressing your muscles; the time when you get stronger is during the recovery period," explains Patel. Reach for a meal with a 2-to-1 or 3-to-1 ratio of carbs to protein, depending on the length and intensity of the run. (If you ran for an hour or less, 2-to-1 will do.) Why? Carbs are more important, as they replenish the glycogen stores (the go-to energy source) in your muscles.
Already know the power of chugging chocolate milk post-workout? Other options with the right ratio: a berry and banana smoothie with a scoop of protein powder, an Rx or Amrita protein bar, or a cup of Ripple chocolate pea protein milk.
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Responsibilties Reconciling of debtors and debtors and debt collection.
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Update debtors records and status
To accurately capture invoices in the accounting system in order to effect payment on time and accurately to Creditors.
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Accurately reconcile G/L and Creditors Accounts on a Monthly basis to make sure that accounts are correctly balanced. Required Skills pastel accounting : 2 to 3 years
computer literacy skills and experience
Fully bilingual English & Afrikaans. Candidate Requirements Matric , Bookkeeping diploma or Equivalent
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Understand age analysis of accounts and understand general ledger structures. This position reports to: Financial Manager If you have not received a response within two weeks, your application was most likely unsuccessful. tanyam@defensor.co.za
Could the DNA from a patient’s breast tumour help doctors spot whether stray cancer cells are still in her blood?
That’s what a small, new study suggests is possible. If the findings are replicated in a larger study, such a test might help determine whether a treatment is working or not. It also has the potential to reduce unnecessary additional treatments for breast cancer.
No surgery needed
Now, women may have chemotherapy before surgery to destroy cancer cells. If the chemotherapy works well, it’s possible a woman might not even need surgery, the researchers explained.
Senior study author Dr Muhammed Murtaza, from the Translational Genomics Research Institute (TGen) in Phoenix, said about one-third of women who have surgery after chemotherapy show no signs of residual cancer. This suggests that the surgery might not have been needed. But right now, there’s no way to say for sure whether there are any remaining cancer cells in the blood without performing surgery.
Murtaza said the researchers hoped to create a test that could be performed before and after chemotherapy to predict which women need surgery and who might not need the additional procedure.
Along with study lead author Bradon McDonald from TGen, the researchers developed a personalised test dubbed TARDIS that could detect circulating tumour DNA (ctDNA) using just a vial of blood.
CtDNA is DNA fragments that are shed from the tumour site and then circulate in the blood, the study authors explained.
Helpful for guiding treatment
The test is individualised using DNA from a piece of the tumour taken when the breast cancer is first diagnosed.
“From when we receive a tumour sample at the time of diagnosis, the turnaround time [to create the personalised test] takes about three to four weeks,” Murtaza said. And, once the test is created, it can be used repeatedly to look for ctDNA in that particular woman.
The study team used the test on 33 women, aged 40 to 70, with breast cancer, Murtaza said. Their cancers were diagnosed as stage one to three, and none of the women had cancer that had spread to other parts of their body (metastasised). The women were followed for several months – from diagnosis until the time they had surgery to remove their tumour.
For women who responded well to chemotherapy, the new test showed a 96% decrease in ctDNA. Those who still had evidence of breast cancer only showed a 77% decrease, suggesting that the test will be helpful for guiding the cancer treatment.
The new approach was 100-fold better at detecting ctDNA than past approaches at doing so, the researchers said.
Economical test
“It’s feasible now to accurately monitor treatment response in early-stage breast cancer patients, and we’re on our way to accurately predicting residual disease in these patients,” Murtaza said.
It’s too early to speculate on what this test might cost, Murtaza noted. The development of the test is time-consuming at first, but because the test can be used repeatedly, it would likely be considered economical.
Michael Melner, senior scientific director of the Molecular Genetics and Biochemistry of Cancer Program at the American Cancer Society, said the study is “very interesting, but we don’t yet know if it will pan out”.
Melner said the test’s ability to accurately detect ctDNA is exciting. If other research teams can replicate the findings, the test might be an important step forward, he added.
The findings were published in the journal Science Translational Medicine.
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Ousted eThekwini mayor Zandile Gumede has told News24 that she will appeal her removal as the political head of the municipality.
In an interview with News24 on Wednesday, Gumede said she would be writing to the ANC’s national executive committee (NEC) to find out how she had been branded incompetent.
“It’s important that I do that. All what I wish to know is the process. They [NEC] must say why they call me incompetent. I’m a leader internationally. I have accolades, they must prove how and why,” she said.
Shortly after, Gumede’s spokesperson Mthunzi Gumede told News24 that she had not decided on the steps to take to clear her name. The former mayor’s spokesperson said Gumede would be taking advice and looking at various avenues to clear her name.
READ | Women’s League decries ANC’s ‘gender double standards’ after Zandile Gumede axing
Gumede was suspended and subsequently fired from her position following a two-day special meeting of the ANC’s provincial executive committee (PEC), which enacted the recommendations of the provincial working committee (PWC) that she be recalled.
Provincial ANC secretary Mdumiseni Ntuli said the PWC, which compiled a report on local governance in the province, had raised complaints from residents about issues such as water provisions, water infrastructure, refuse removal, and allegations of fraud and corruption.
Gumede was placed on special leave in June, after she was arrested on charges of fraud and corruption related to a Durban Solid Waste tender in the metro.
READ | Zandile Gumede, Themba Njilo officially out as ANC makes sweeping leadership changes
Ntuli, however, said the decision to axe her, as well as the entire executive leadership in the eThekwini and Msunduzi municipalities, was not about the pending court matters, but about service delivery.
Gumede told News24: “I’m being shut down not to do my oversight. I’m not going to allow that. I’m not going to be taking that lying down. I’ll be using real instruments of my organisation. You can’t suppress me because I’m a women. Enough is enough.”
‘Everyone must be subjected to proper processes’
She contends that, during her tenure as eThekwini mayor, council had run smoothly. She also questioned the PWC’s report on her fitness, saying that it did not coincide with reports by the Department of Co-operative Governance and Traditional Affairs (Cogta), which had said “nothing about me being corrupt”.
While in the province last week, however, Cogta Minister Nkosazana Dlamini-Zuma noted the Auditor-General’s report which found that reasonable steps were not taken to prevent irregular expenditure of R731m in the metros last financial year. She added that the majority of the irregular expenditure was a result of non-compliance with supply chain regulations.
During the interview with News24, Gumede maintained her innocence, claiming she was being persecuted by her party because she was a woman. She said her male counterparts, who had court processes pending against them, had remained in their positions.
“I still maintain that the ANC must wait for the case to go on and my name needs to be cleared. Redeployment is done at times in the ANC because ANC does not owe you anything but, on this one, it goes with my dignity and history. I’m standing for women of South Africa, black and white. Our power cannot be cut down like a tree. It can’t be right that my organisation cannot follow proper protocol. Everyone must be subjected to proper processes.”
Her complaint of patriarchy in the organisation was echoed by ANC Women’s League president Bathabile Dlamini on Tuesday night during a dialogue with the president Cyril Ramaphosa. Dlamini lashed out at the party over a culture of “removing women from positions of power”.
‘This was an orchestrated attack on my character’
News24 understands Dlamini will meet with Ntuli this week to discuss the merits of Gumede’s removal.
Gumede added that she believed she was being targeted by some in the party’s KwaZulu-Natal top brass because she was an advocate of “radical economic transformation (RET)”.
“There are some who did not want to implement the RET framework. They pursue me and make sure to say she is corrupt. They frustrate me because I was pushing this programme. In the metro, we said business must advertise because people of eThekwini must get what they wanted.”
Gumede, who some say has lost favour within the province, insisted she had the backing of the eThekwini council.
“My councillors, 85% are clear in their programme. They are saying, if Ma goes what will happen? They arrested me on my birthday and they crucified me in Women’s Month. This was an orchestrated attack on my character.”
The party heavyweight, who until two months ago was the chair of the eThekwini region, the ANC’s biggest region in the country, rubbished claims that she was targeted because of her close proximity to former president Jacob Zuma.
“There is President Ramaphosa now. I respect former leaders. I entered during his time, however, I’m no Zuma ally,” she said.
*This story has been updated to include comment from Gumede’s spokesperson.
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