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The Manual Touch Physical Therapy

Whole Body Approach

Reclaim movement, function and life
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Are You Fueling Too Much?

August 8, 2018 By Denise Schwartz Leave a Comment

Nutrition for the Endurance Athlete

This post first appeared on PurpleGreens.life.

It’s exciting! You signed up to complete a triathlon, century, marathon, or another ultra event this summer. The training requires time and dedication to get your body ready. You have your training plan figured out and are ready to go. But are you? What’s your fueling strategy?

You may have researched that you should take x grams of carbs per hour, drink every 20 minutes and drink/eat the latest and greatest products to improve your performance. Unfortunately, this type of plan only works for the outliers. The truth of the matter is that there is no magic calculation that works for everyone (even though marketers are good at convincing us otherwise). Read on to learn why you need a personalized approach to your fueling strategy.

Gender

Did you know that women and men need different amount of carbohydrates even excluding weight and fat mass differences. Women are better fat burners than men, whereas men can absorb more fructose than women.

Genetics

Are your predisposed to metabolism issues based on your genetics? Are you a poor methylator, susceptible to lactose intolerance or have impaired vitamin D absorption?

Age

Junior athletes are like women; they are better fat burners. So matching the number of carbs per hour to their elder men can cause a plethora of issues. Older athletes have challenges too. It is true as we age our metabolism slows down and is not as efficient.

Health Status

How’s your overall health? Do you get migraines, have high blood pressure and/or cholesterol? Are you celiac or prediabetic? Not fueling to match your health status is not a wise strategy.

Temperature

Training and competing in the cold and heat affects the absorption rate of carbohydrates, as well as your electrolyte needs.

Hydration

I’ve spoken a few times about the fact that being 2% dehydrated can affect performance. Well the truth is that overhydration is just as bad and drinking plain water is not a good solution either. The method you use for measuring your sweat rate is key and a clue is that conducting a sweat test is not the answer.

Types of carbohydrates

What’s the best type of carbs? Maltodextrin, honey, sucrose? There is science and evidence that the right mix of carbs has an impact on performance. And back to gender and age difference, the type and quantity does matter. A little secret, it’s not what the product label tells you.

About the Author

Patricia Kaufman, Owner of Purple GreensPatricia Kaufman, a Functional Nutritionist, and endurance athlete is the owner of Purple Greens, a Chicago-based company providing nutritional guidance and expertise to a wide variety of clientele across the nation.

Knowing that no ‘one plan’ works for everyone, Patricia has developed a specialized approach to assisting her clients in achieving their goals. Whether it’s increased energy and health, optimal weight, assistance with medically-related issues, improved athletic success, or to feel better, Patricia designs personalized programs to find what works best for each individual. Together, Patricia and her clients craft a comprehensive plan that is easy to adjust and maintain, resulting in long-lasting benefits.

Patricia is a Ph.D. candidate in Health and Performance and has received a Masters in Nutrition and Functional Medicine, a diploma in Sports Nutrition, a certification in Metabolic Efficiency Training, and is a member of the American College of Nutrition.

Patricia has completed numerous endurance events, including four Ironmans, over 15 marathons (including 6 Boston Marathons), DPR 50 mile trail run and (3) 50k North Face trail run and knows firsthand the importance of nutrition and its role in both athletic performance and overall health.


Interested in a learning how personalized nutrition plan can fuel your performance (and health)? Visit www.purplegreens.life for more info. 

Filed Under: Running Tagged With: fueling your run, nutrition for optimal performance, nutrition for runner, running nutrition

About Denise Schwartz

Denise Schwartz, PT, IMT, C is the owner of The Manual Touch Physical Therapy. For over 30 years, she has been helping patients reduce pain and improve quality of life using a whole body approach. Denise specializes in chronic pain, spinal conditions, running/triathlon injuries and prevention, balance/vestibular disorders, functional exercise, kinesiotaping, and various non-traditional and traditional & manual therapies. Contact Denise at denise@themanualtouch.com

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I saw Denise for ongoing heal pain as well as an athletic back pain injury. My back pain is gone and my heal pain (which I’ve had for several years) is significantly better so that it doesn’t interfere with activity. The exercises Denise gave me have strengthened my core and will prevent future injuries. Not only that, she provides personalized and attentive treatment the entire visit (much more personalized care than traditional PT centers). I highly recommend Denise!
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I have had very significant scoliosis and osteoporosis for many years and I have gone to very “reputable’ physical therapists through the years, but never felt satisfied.  A few years ago, I went to my internist for a physical and mentioned I was having back pain.  He recommended that I start seeing Denise at The Manual Touch.  Due to my past experiences, I was skeptical regarding the success that I could have with another therapist.  From my first visit I could tell that Denise had a ve… Read more
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The physical therapy I received at The Manual Touch PT helped reduce my sciatica pain to a manageable level in just a few sessions.  The exercises I was given strengthened and trained my muscles to prevent further back problems allowing me to return to playing basketball.
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This is better than going to the doctor and taking medicine.
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Three weeks prior to a major triathlon that was a year in training, I threw out my back. Having previously worked with Denise to correct hip related issues, I knew just what to do: text Denise! Denise responded to my message immediately and took the time – on her day off! – to call and counsel me on how to handle the situation that day. She gave me exercises and activities to manage the situation and we agreed to meet first thing the next morning. With three weeks of PT, I was able to travel to … Read more
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In 6 visits Denise has taught and evaluated me properly on issues of walking, sitting, bending, reaching and shoulder placement in order to prevent further spinal damage, unlike the previous PT I went to.  She also gave me appropriate exercises which factored in my spinal issues. I started to have less chronic pain doing normal activities throughout my day.  Her attention to my individual spine and daily needs has changed the way I stand, walk, etc. I have begun an aerobic exercise progr… Read more
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I came in to see Denise due to a cervical disc herniation.  I have been told by Illinois Bone & Joint that they refer patients to Denise often as she is able to help when other physical therapy programs fail.  That was definitely the case in my situation. I had 6 weeks of PT at another location but still was unable to turn my head fully or work at a desk without terrible pain.  After seeing Denise and following her exercise program, I was almost back to normal within a few short months.  I… Read more
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Denise Schwartz at Manual Touch is a marvelous diagnostician and therapist. During the past few years, I’ve sought out Denise’s care for various physical limitations. I am continually amazed by her ability to determine my discomfort’s cause as well as by the effectiveness of the exercises she recommends to ease my pain. She also knows how to best manipulate my aching joints to bring relief. I can whole-heartedly recommend Denise because she is a skilled, proficient, compassionate professional. … Read more
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Denise Schwartz is an amazing physical therapist! I work as a cocktail server for 10 hours every shift! And had a lot of lower back pain that was occurring half way during my time at work. After visiting Denise, my back pain at work completely went away! I really loved how she had an app I could use if I forgot the exercises we did. She was professional and you can tell she really cared about her clients. I Would definitely recommended going to her!”
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I had constant neck pain from a car accident 2 years ago.  I went through PT somewhere else without any good results.  I then was recommended to come to The Manual Touch PT. At my first appointment I could tell that Denise was able to get right to the point of my problems.  After numerous therapy sessions I felt such a relief of my constant pain.  It is better now, I can sleep better and use less pain medication.  My goal is to avoid surgery and I feel hopeful that will be possible.
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We believe all body systems and mental/emotional health are connected. We take a whole body approach to discover why patients are not healing and what were the initial causes of their current symptoms. 

Our mission is to use this whole body approach to help patients heal and overcome pain and limitations, resulting in improved quality of life. We also aim to promote wellness in our communities through ongoing education. 
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Testimonials

I saw Denise for ongoing heal pain as well as an athletic back pain injury. My back pain is gone and my heal pain (which I’ve had for several years) is significantly better so that it doesn’t interfere with activity. The exercises Denise gave me have… Read more
I have had very significant scoliosis and osteoporosis for many years and I have gone to very “reputable’ physical therapists through the years, but never felt satisfied.  A few years ago, I went to my internist for a physical and mentioned I wa… Read more
The physical therapy I received at The Manual Touch PT helped reduce my sciatica pain to a manageable level in just a few sessions.  The exercises I was given strengthened and trained my muscles to prevent further back problems allowing me to return… Read more
This is better than going to the doctor and taking medicine.
Three weeks prior to a major triathlon that was a year in training, I threw out my back. Having previously worked with Denise to correct hip related issues, I knew just what to do: text Denise! Denise responded to my message immediately and took the … Read more
In 6 visits Denise has taught and evaluated me properly on issues of walking, sitting, bending, reaching and shoulder placement in order to prevent further spinal damage, unlike the previous PT I went to.  She also gave me appropriate exercises whic… Read more
I came in to see Denise due to a cervical disc herniation.  I have been told by Illinois Bone & Joint that they refer patients to Denise often as she is able to help when other physical therapy programs fail.  That was definitely the case in my situ… Read more
Denise Schwartz at Manual Touch is a marvelous diagnostician and therapist. During the past few years, I’ve sought out Denise’s care for various physical limitations. I am continually amazed by her ability to determine my discomfort’s cause as well a… Read more
Denise Schwartz is an amazing physical therapist! I work as a cocktail server for 10 hours every shift! And had a lot of lower back pain that was occurring half way during my time at work. After visiting Denise, my back pain at work completely went a… Read more
I had constant neck pain from a car accident 2 years ago.  I went through PT somewhere else without any good results.  I then was recommended to come to The Manual Touch PT. At my first appointment I could tell that Denise was able to get right … Read more
Read More

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