MARATHON NUTRITION
Peak
Performance Nutrition Program (PPNP)
PPNP is a 13-week online nutrition program that includes pertinent nutrition information that beginning and intermediate marathon runners need to stay healthy and perform well during their training season.
The program includes information on what to eat before, during, and after runs. It will teach you how to speed recovery, boost your energy, and buy healthy, portable snacks. It will coach you about avoiding dehydration and gastrointestinal distress during training.
Why Buy PPNP... When You Could Just Buy A Nutrition Book?
I love books. But they're not always the best tool - for me, at least - when I want to make health changes. I usually read one or two chapters, but then I lose interest or I get overwhelmed by all of the information the book provides.
The reason I put PPNP online, and spread the content out over 13 weeks, is so you don't get overwhelmed. Since the program takes place over several months, you don't have to overhaul your diet all at once. Rather, you make 1-2 changes every week, and these changes build on each other.
Is PPNP Reasonable and Realistic?
If you are worried that PPNP will ask you to give up brownies or beer, never fear! There are no PPNP 'rules.' The program will help you crowd out unhealthy foods by suggesting healthier foods that will support your body best (and, all the foods that PPNP recommends can be purchased at any local grocery store). Once you start eating better, your body will start craving healthier foods.
CONTENT DETAILS:
PPNP features 19 different articles on the following nutrition topics:
The Importance of Water/How to Properly Hydrate
How to Figure Out Your Perfect Training Breakfast
How to Fuel for Powerful Mid-Week Training Runs
Healthy Snacks for Power and Energy
Which Carbohydrates Should You Choose?
Protein Power for Runners
How to Fuel Your Body for Saturday Long Runs
How Can Fat Help You Race Better?
Vegetables: A Runner's Best Friend
The Most Effective Recovery Foods
Say Good-bye to Your Sweet Cravings
Hydration, Part II (for longer runs)
How to Avoid Digestive Troubles During Long Runs
The Runner's Grocery Shopping List
How to Fuel For Your 20-Mile Run
Three Weeks and Counting...
The Low-Down on Caffeine
Race Day Preparation - Putting Everything Into Practice
Reentry - How To Eat Once the Marathon Is Over
PPNP Also Includes:
19 different easy-to-make recipes
19 different tips on how to take care of your body and spirit during training
BENEFITS of PPNP:
Identify what you should eat at any point during the season
Make steady changes rather than overhaul your diet all at once
Learn the difference between "training" and "non-training" diets
Clear up confusion around carbs, protein, and fat
Avoid gaining weight during your training season
Take the guesswork out of race day nutrition
To view a sample PPNP issue, click here.
RATES:
PPNP costs $80 (if you're a charity marathon runner, I donate 10% of your PPNP fee to the charity you're running for, so identify your charity when you order the program).
** To view a sample PPNP issue,
click here.**
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HOW DO I SIGN UP?
To sign up, visit the Upcoming Programs page and select the appropriate PPNP program.
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CLIENT TESTIMONIALS:
"Your online Peak Performance newsletter is probably the most valuable thing next to sneakers that our runners could spend their money on." Mike Ferragamo, TNT Running Coach
"What I really, really enjoyed about the program was how it split all the information into small bits to "digest" each week. The recipes were very helpful as well and you didn't give out so much information that it became overwhelming, which I think can sometimes happen if you read a sports nutrition book." - Sarah L, TNT Runner
"Initially,
I bought nutrition books, but it's difficult to retain all of the information.
What I like about the Peak Performance Nutrition Program is that it
focuses on one subject at time and parallels our actual marathon training.
This makes it much easier to absorb. When changing eating habits, it's
much easier to do it slowly.
I was particularly happy with last week's information - preparing for
the 20 miler - because I wouldn't have had any idea about my carb intake.
Apparently it worked, because I didn't fall apart during the run!
I am grateful I signed up for this program because, in speaking with
other runners, it is amazing how little people know about "fueling" your body for endurance." - Mary C., '05 Boston Marathon
Runner for Team in Training
"I have found the Peak Performance Nutrition Program very helpful. It's enabled me to select healthy food (ex: tonight I plan to have wheat pasta in lieu of traditional pasta). Your newsletter has provided a number of other good tips which I have incorporated into my running regime. I plan to re-read all your newsletters this week to ensure that I am doing all the right things to prepare for the marathon. Thank you very much Christi!" - Melissa T., '05 Boston Marathon Runner for Team in Training
"Thank you so much for your guidance. This season has been amazing for me. Your PPNP tips and newsletters took the pressure off of me trying to figure out what the heck I should be eating! I'm in the best shape I've ever been in, I feel and look great, and am so happy." - Sarah C., Marathon Runner for Team in Training
"Every newsletter is filled with great tips and I learn
something new every week. I normally skip breakfast, but after starting
the nutrition program I have learned how much this can impact my performance
during training. I have noticed a significant improvement in my energy
levels and endurance during long runs since trying out the recommended
breakfast plans!" - Kim B., TNT Marathon Runner
"First of all thank you for your words of wisdom and inspiration - I always read every word of PPNP and took your advice seriously. The marathon was absolutely awesome. The weather, the crowds, the whole experience was fantastic, and I really enjoyed every mile of it!" From Theresa R., Boston '05 TNT Runner
This is an email I received from Paul McCarron, a long-time TNT Runner who ran Chicago with me one year, and most recently ran Boston '05. I asked him to provide feedback on the program:
1. What
was most helpful about the PPNP?
"The weekly reminders about what I should and shouldn't be
doing nutritionally were very good things. I typically eat well but
making nutrition a priority and having weeks to focus on various aspects
clearly helped on race day... thank you, Christi!! The lifestyle tidbits
were good, too. The runner's shopping list in week 14 is great.
I'm living on my own for the first time so buying all my own food is
new to me. The list and your market tour have been big helps to me."
2. Was there a recipe or new food that you liked the most?
"Mudslide smoothies and powerballs. Yup, I have a sweet tooth!"
3. What was the one change you made from the PPNP that had the most
impact on you?
"Better snacking. Less salty items (except when increasing
salt a week out from race day) from work's snack cabinet... more veggies
and fruit."
4. What would you like me to change/edit/improve about the PPNP for
next season?
" Honestly, I can't think of anything. The newsletters are
visually appealing and well written. The program covers a bunch of important
nutritional and lifestyle topics and relates them to marathoning. The
recipes are simple. To top it off, the cost is very reasonable and you
kick money back to TNT... awesome, A+!! I'll definitely refer back to
the program."
RATES:
PPNP costs $80 (if you're a charity marathon runner, I donate 10% of your PPNP fee to the charity you're running for, so please identify your charity when you order the program).
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HOW DO I SIGN UP?
To sign up, visit the Upcoming Programs page and select the appropriate PPNP program.
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