Phew! After yesterday’s blog craziness I only managed 5.5 hours sleep trying to sort everything out, so right now, I’m running on PB + chocolate.
Hey, what’s new!
So Monday’s Reader Request was by popular demand some of the stuff I learned from the Sports Nutrition talk I went to on Wednesday! So here is some of the most important things that I noted down:
- Eat healthily. This is pretty obvious, but food is not just yummy but it’s our FUEL. The right nutrition maximises your training, by doing things like giving you more efficient muscles, enhanced bloodflow, stronger bones, etc. Healthy eating basics includes eating natural foods, eating a balanced and varied diet and balancing energy in with energy out.
- Energy sources. The three nutrients that serve as energy sources (carbs, protein and fat) should be consumed in roughly the right percentages for optimum energy. Matt Lovell was hesitant to give figures, stressing that we are all different and these will vary depending on YOUR personal needs but he said ROUGHLY (as a percentage of total calories): Carbs=50-70%, Fat=25-35%, Protein=15-25%.
- Supplementation. NOT necessary, but supplements can help. In summary, some useful ones:
- Creatine: The supplement with the strongest beneficial inpact on athletes. Helps with strength, sprinting and power but has now proven benefits upon distance running performance. However, it does help reduce muscle damage.
- Glucosamine: Helps the joints in protecting and building joint cartilage, reducing joint pain and improving joint function.
- Glutamine: A VERY useful substance for runners. It’s an essntial amino acid, but following exercise, the body demands more of it. It limits damage done to the immune system and muscles through exercise.
- MSM: A natural mineral found in a variety of foods. More research is required, but some studies have show that it reduces joint pain and inflammation and promotes cartilage formation.
- Carbo-loading. Only really necessary before a marathon or longer distance. For optimun results, start 72 hours before, spreading an extra 500g of carbs over those days (roughly equivalent to a pot of honey).
- Good pre-race foods. The dinner before and breakfast are especially important. Low fibre+GI foods. He listed white rice, rice pudding, custard, Cornflakes, Rice Krispies, and oatmeal (especially recommended!) all as good choices.
- Recovery nutrition. Should be done ASAP after exercise. The most important thing is 1) hydration, so salts and water, like in a sports drink, and 2) sugars/carbs+protein. He stressed the importance of replenishing salts (I need to do this more!!) and in recovery foods in helping to repair muscle damage caused. His best tip was chocolate milk. Sugars+protein, easy peasy!
So that’s just a few of the important things I learned! If you would like to know anything else, feel free to email me and I’ll try to answer your questions as best I can!
I’ve been trying to take some of these tips on board, especially where recovery is concerned! So after today’s cross-training workout (30 mins elliptical + 30 mins Summit Climber + weights), I made my own recovery drink!
Chocolate Protein Milkshake (adapted from an Allrecipes tofu mousse recipe)
- 1/3 block firm-silken tofu (I used Mori-Nu)
- 1 tbsp chocolate protein powder, or cocoa powder if you don’t have any
- 1/4 cup milk (I used coconut)
- 2 tbsp agave
- 1/2 tsp vanilla extract
- 4 ice cubes
Blend away! And enjoy the proteiny yummy chocolaty goodness! And if like me you leave your washing up to pile up and never have any clean glasses, then a wine glass works just as well. And makes it look classy!
Does anyone else think I should rename myself The Chocolate Runner? Sometimes I really think I should! I remember trying to give up chocolate for a month once… Guess what? I failed.
So has any of that info been of any use to you? I hope it has, and that it wasn’t too dull to read!!
Is anyone else looking forward to next Tuesday as much as I am? I guess you’re wondering why…it’s Shrove Tuesday, aka PANCAKE DAY!! Best day of the year (after Xmas and my birthday of course!!). I take it very VERY seriously, and eat nothing but pancakes all day. It’s brilliant.
Hope you’ve had a great start to the week friends!!
P.S. I’d like to THANK YOU for your support and for the amazing responses to the Featured Athlete thing! Just to remind you following a few questions that you DON’T have to be a runner or something like that! As long as you’re active and you enjoy it I’d love to hear from you! If you haven’t yet, EMAIL me! You know you want to!!