Run to win: Fuel

"Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. So I run with purpose in every step. I am not just shadowboxing. I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified." 1 Corinthians 9:24-27 - New Living Translation

I have read that the 3 components of running well (or running to win) are genetics, training and nutrition. This week I wanted to take a look at nutrition and hopefully not only give you some information that will take your running to a higher level, but also give you some spiritual correlations that will take your running of the "race" to a higher level as well.

In the scripture passage above, Paul wrote, "I discipline my body like an athlete, training it to do what it should." You are probably thinking, "but Jamie, Paul says training... he doesn't say anything about nutrition." Well... he also mentioned disciplining the body... and part of disciplining the body to perform well is making sure it is getting the food that it needs.

Last week, I mentioned a blog entry by world class runner and American record holder Ryan Hall - where he gave us a look into what a day in the life of a professional runner looks like.  If you take another look at that post, you will see that eating is an integral part of his training process.  Fueling our body properly is so key... in running and in life.

Let's use a car engine as an example.  Let's say that we have a really expensive, custom-made, high-performance Italian sports car... like a Ferrari.  That Ferrari has the potential to move really fast... but if there is no gas in the gas tank, that masterpiece of a racing machine isn't going anywhere.  The car has an internal combustion engine.  For it to produce the power needed to move, it needs fuel and oxygen (and a spark of course).  Once that fuel and oxygen come together and are ignited, an explosion occurs that powers the engine. Our bodies are no different.  To move, we need power from our muscles.  In order to get power, we need energy.  That energy is created when fuel and oxygen mix within our muscle cells... and then "BOOM" we have movement.  Let's take the example a little further.  Let's say we take our Ferrari down to the closest quicky-mart and fill it up with the cheapest fuel at the pump.  Is our Ferrari going to perform at its best?  No, of course not.  The same is true of us.  If we spend all our time eating low quality foods, we aren't going to get optimal performance.  So how do we eat to win?

If you want to read how Ryan Hall does it, check this out: Nutrition Secrets.  Just like Ryan, I am not a sports nutritionist... never even played one on TV either... but I have done some reading about it.  If you want my layman's analysis, then keep reading.  If you want to see what the professionals say, then check this out: Performance Nutrition Nutshell by Dr. Clyde Wilson.  Basically there are 3 main areas that you need to hit: Carbohydrates, Proteins and Fats (lipids).

Carbohydrates

Carbohydrates serve as the primary energy source for working muscles and help the body use fat more efficiently. Carbohydrates are stored in the liver as glycogen, but the body can only store a small amount. Therefore, a high-carbohydrate diet is essential for long distance running performance. 50-60% of your diet should consist of carbohydrates, with 1/3 of that carbohydrate intake coming from vegetables.  Since carbs are the primary energy source for your muscles and the easiest energy source for your body to convert to usable fuel, carbs should be the focus before you run and while you run (if you are going to be running for much more than an hour).

Proteins

Proteins are needed for tissue building and are used to build and repair body tissues including muscles, tendons and ligaments. Contrary to popular belief, protein is not a primary source of energy for long distance runners, but it is needed.  Less that 10% of total calories coming from protein will result in a reduction in the body's ability to recover from your runs.  But a diet with over 25% of its calories coming from protein has many negative health effects such as fatigue, arthritis, gout, kidney issues, high blood pressure, etc. So the recommended amount of protein is between 10-25%.  Because proteins are more for building and repairing, and not for high-performance fuel, it is best to include proteins after your workouts.  When I have longer runs (runs longer than 8 miles) I usually like to drink a protein enhanced smoothie soon afterward.  It really helps with recovery.  If you are near the Nashville area, the Choc Full of Peanut Butter smoothie from 9 fruits is a great recovery drink.

Fat-rich foods

Believe it or not, Fats (or lipids) are very important to a high-performance diet.  I know that over the years, fat has gotten some really bad press... but studies have shown that a diet with less than 20% of its calories coming from fat actually reduces health and performance significantly.  Fats increase metabolism and help with nerve recovery after a hard work out. Now, don't get too excited.  I'm not talking about saturated fats.  I'm talking about the unsaturated fats (the fat that is not solid, but oily at room temperature) that are found in nuts, vegetables, seeds, and fish.  A diet rich in these unsaturated fats has actually shown to help, not only with the things that I listed above, but also with depression, cardiovascular disease, brain and neurological health, inflammation, immunity, and even certain types of cancer.  Therefore, it is recommended that around 25% (less than 1/3 of that from saturated fat) of your calories come from dietary fat.

As followers of Jesus and runners in the spiritual race of life, we are challenged to eat good food as well.  In fact, Jesus Himself quoted this scripture from the book of Deuteronomy: "Man shall not live by bread alone, but by every word of God. (Luke 4:4b)." Just as there are 3 main types of physical food that we need to eat (carbohydrates, proteins, and fats), there are also 3 spiritual "foods" that we need to be filled with each day.

The Greek word that is translated as 'word' in the scripture above is the Greek word 'rhema.'  Rhema is something that has been uttered by a living voice... something actually spoken.  So basically, Jesus was saying that man should not live by bread (a carbohydrate by the way) alone, but by the uttered or spoken word of God.  That opens up an entirely different subject: does God still speak today?  I don't have time to go into that at length, but yes, He does.  God speaks just as clearly now as He always has... and those specific, spoken words from God are 'rhema.'  Another place where rhema is used is:

"Put on salvation as your helmet, and take the sword of the Spirit, which is the word [rhema] of God." Ephesians 6:17 - New Living Translation

So "rhema" words have an energy, a fuel, and a dynamic power behind them... much like carbohydrates.  Rhema words are the words that you have heard God speak to your heart that wake you up in the morning and keep you moving - even when it seems like the entire world is against you. Rhema words are key to keeping strong and finishing well.  Seek them out and ask God for them daily.

Another word for 'word' in the Bible is the Greek word "logos."  Logos has to do with a complete understanding or idea.  When we speak of the logos of God, we are talking about the complete revelation of God. Here are some uses of the word 'logos' in the New Testament:

"In the beginning the Word [logos] already existed. The Word was with God, and the Word was God. He existed in the beginning with God. God created everything through him, and nothing was created except through him. The Word gave life to everything that was created, and his life brought light to everyone... So the Word became human and made his home among us. He was full of unfailing love and faithfulness. And we have seen his glory, the glory of the Father’s one and only Son." John 1:1-4,14 - New Living Translation

"For everyone who partakes only of milk is unskilled in the word [logos] of righteousness, for he is a babe. But solid food belongs to those who are of full age, that is, those who by reason of use have their senses exercised to discern both good and evil." Hebrews 5:13-14

The writer of Hebrews refers to the logos of God as being solid food... much like protein.  When we feed on the "logos" of God, it builds us up... it repairs us... it restores us... it gives us muscle and heft. So how do we feed on the logos word? We daily read and study the written "logos" which we know as The Bible.

As I mentioned earlier, healty, unsaturated fats are oils at room temperature. Olive oil is a good example of a healthy unsaturated fat.  Throughout the Bible, oil is used as a symbol of the Holy Spirit.  What is the Holy Spirit?  Well, the Holy Spirit is part of the Trinity (Father, Son, and Holy Spirit) and is the actual Spirit of God. When Jesus ministered on earth, He was filled with the Holy Spirit at His baptism... and just before He left this earth, He promised that He would send the Holy Spirit to fill us as well:

"If you love me, obey my commandments. And I will ask the Father, and he will give you another Advocate, who will never leave you. He is the Holy Spirit, who leads into all truth... But when the Father sends the Advocate as my representative—that is, the Holy Spirit—he will teach you everything and will remind you of everything I have told you." John 14:15-17,26 - New Living Translation

In fact, the Apostle Paul challenges us with this statement:

"Don’t act thoughtlessly, but understand what the Lord wants you to do. Don’t be drunk with wine, because that will ruin your life. Instead, be filled with the Holy Spirit, singing psalms and hymns and spiritual songs among yourselves, and making music to the Lord in your hearts." Ephesians 5:17-19 - New Living Translation

Just like fats, the Holy Spirit has gotten a lot of bad press... but also like fats, His presence in our lives is absolutely necessary for us to perform at the levels that God calls us to.  Seek to be filled with the Holy Spirit, daily.  If Jesus needed to be filled with the Holy Spirit to be effective, how much more do we?

So, in summary: eat carbohydrates for fuel and seek out those "rhema" words from God that keep you going through thick and thin; build up and repair muscles by eating good clean proteins and grow some serious spiritual muscle by feeding on the "logos" word daily; and for optimum performance and protection, include healty unsaturated fats in your diet and seek to be continuously full of the Holy Spirit.

Let's fuel ourselves well, and let's run to win!