Nutritional Tips for Runners POLLY DOUGLAS nutritional therapist

Transcription

1 Nutritional Tips for Runners POLLY DOUGLAS nutritional therapist

2 Running a Half Marathon/10K Endurance-slow release carbohydrates, avoid sugary, quick release foods Muscle support-have good quality organic protein sources, eat small amounts of protein throughout the day, this will help to balance blood sugar levels too. Antioxidants- endurance training can lead to increased oxidation, so a diet high in antioxidants can help support good health, and reduced damage to muscles and joints Hydration keep fluid levels up, and add salt/sugars in the form of fruit juice if necessary. Sugars will be more important if running a longer distance

3 Additional Considerations? * Adrenal support- extra training, job, family etc = more stress? Adrenal glands may need some support to cope with additional pressures. Gut Health- stress and training can effect gut health. If not healthy-you won t be absorbing nutrients properly. Very Important! Joggers tum food intollerances? Wrong supplements?

4 Pre-workout meals (2-4 hours before exercise) Pre training snacks (1-2 hours before training): Sandwich/roll/bagel/wrap with chicken, fish, cheese, egg or nut butter and salad Jacket potato (sweet potato) with beans/ cheese/tuna/salmon/chicken and coleslaw Wholewheat pasta with tomato based sauce with cheese, tuna or chicken and vegetables Dried apricots, dates or raisins & nuts/seeds Smoothie (home-made or innocent)-add seeds/nuts/protein/yogurt/oats to increase proteins and carbs if running for 45min+ Plain, bio yoghurt with added fruit/granola Energy or cereal bar Post exercise snacks (Eat within 45 minutes of exercise) 1-2 cartons of plain bio yoghurt (with added fruit if desired) Sandwich/bagel/roll/wrap with lean protein tuna, chicken, cottage cheese, nut butter or egg Jacket potato with tuna, baked beans or cottage cheese Oat cakes with houmous dip

5 Hypotonic or Isotonic which one to use? Hypotonic drink: Replaces fluid lost through exercise. It s usually weaker than your body fluid and helps to speed up water absorption in the body by helping to push water into the cells. Isotonic drink: Ideal for fluid AND energy replacement for exercise longer than an hour as it has a higher carb content and is roughly the same fluid concentration as the body. Make your own hypotonic drink: mixing 250ml fruit juice with 750ml water and ¼tsp salt (optional) Make your own isotonic drink: Mix 500ml of fruit juice with 500ml of water and ¼tsp of salt (optional) NOTE: The addition of salt according to the American College of Sports Medicine (1996) enhances the palatability of the drink, encourages drinking and promotes fluid retention by the body.

6 Supplements Magnesium- Helps with recovery, reduces aching muscles (green leafy veg, nuts & seeds) Epsom salt baths-soak in a bath for 20mins before bed-2 cups in a medium bath. Magnesium taurate-good source of Mg and taurinegood for CV support Cherry Active (or similar)- high in antioxidants and protective (all fruit and veg are high in antioxidants) Rhodiola/ashwaghanda/ginseng- adrenal support (not suitable if taking SSRI s), can help support performance and energy levels B vitamins- help support energy levels and metabolism (whole grains, nuts, seeds, meat) Chromium- helps support blood sugar balance and keep energy levels regulated (broccoli, black grapes, whole grains). BCAA s- can be helpful in muscle adaptation to exercise and recovery (protein foods)

7 Further reading Feed Zone Portables By Physiologist Allen Lim and Chef Biju Thomas Feed Zone Portables offers 75 all-new portable snack recipes that taste delicious during exercise including Rice Cakes, Two-Bite Pies, Griddle Cakes, Waffles, Baked Eggs, Sticky Bites, Rice Balls, Ride Sandwiches, Baked Cakes, and Cookies. The cookbook includes 50 glutenfree and 50 vegetarian recipes. Nutrition for Running a Marathon By Jane Griffin (Sports Nutritionist) "Nutrition for Marathon Running" describes how the "running body" works and explains why performance in a marathon is so highly influenced by what a runner eats and drinks. The special dietary requirements of vegetarians, females, veterans, and diabetic runners are all covered, as is information about running in hot and cold climates. By the end of the book, readers should be in no doubt just how important diet is in the training for, and running of, a marathon.