Reader Request: Sports Nutrition

HEY friends!!
ts

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.

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Special Breakfast Monday: DOUBLE OIAJ!! Double because it's topped with DCD (and granola). Twas AWESOME 🙂

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So. Many. Squares...

 

Hey, what’s new! Winking smile

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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!chocolate-milk

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! Smile

wf

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!

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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! Winking smileDSC07207

ar

Does anyone else think I should rename myself The Chocolate Runner? Smile with tongue outSometimes I really think I should! I remember trying to give up chocolate for a month once… Guess what? I failed.

gea

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!!

fa

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.

gea

What is your favourite chocolate? My usual is Divine chocolate (specially the 85% and raspberry one) which is AMAZING stuff, but that Lindt Sea Salt is definitely a new fave!!

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Hope you’ve had a great start to the week friends!!

hts

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!! Open-mouthed smile

I’m a child at heart

HEYA friends! Smile
rffar

First up, a big THANK YOU to all the offers of UK-US swapsies! To be fair, I’ll make a list of people who offered and then Random Number Generate it, then email you if you were that number. Love you all and thanks for the offers! Open-mouthed smile

grea

Okay, so there’s one thing that you should all know about me: I’m a child at heart.

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I love having fun and playing about with my breakfasts. This means fun size comparisons…

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Baby DCD and Big Daddy DCD 🙂

 

…playing the game of ‘see how much oatmeal you can stuff in the small empty jar’

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Answer: most of it!

…and then seeing how much topping you can put on before it overspills…DSC06988

Hehe topping mountain… Smile

thga

I like summer a lot more than I like winter.  It means I can wear cool hats and cute sundresses

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Emma+big bro aged 5

…and it means I can bake foods with lemon in them! Lemons=summer. So I kidded myself that it was sunny and 30C outside by making some sunny lemon drizzle muffins.DSC06994

Lemon Drizzle Muffins (adapted from Vegan with a Vengeance)

These muffins have only a few spoonfuls of sugar and oil, and are made with wholegrain spelt flour, but taste deliciously sweet and are light and fluffy…

Makes approx 9 muffins

  • 200g/7oz spelt flour (you can use all-purpose if you prefer)
  • 4 tbsp sugar or substitute
  • 1 tbsp baking powder
  • 1/4 tsp salt
  • 5 tbsp coconut oil (or other oil, or you could try subbing applesauce for a low-fat option, but I like my healthy fats!)
  • 175ml/6 fl oz milk (I used rice)
  • 175g soy yoghurt
  • 1 tsp vanilla extract
  • Zest from 2 large unwaxed lemons
    For the drizzle:
  • 40ml lemon juice
  • 2 tbsp sugar or substitute
  • 1/2 tsp finely grated lemon zest
  1. Preheat oven to 200C/400F.
  2. Sift together dry ingredients (flour, sugar, baking powder and salt) into a large bowl. In another bowl whisk together the oil, milk, yoghurt and vanilla, then stir in the lemon zest.
  3. Spray/grease a muffin tin. Fill each cup about 2/3 full, depending on how big you want your muffins. Bake for 20-25 mins, then remove from oven.
  4. Combine all the drizzle ingredients in a saucepan over a low heat until the sugar has dissolved. Then brush over muffins with a pastry brush.
  5. Enjoy!!

Kids love muffins, and so do I.

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IT'S SUMMERTIME!!

 

I hate washing up though, and may have left my kitchen in a mess for a number of hours…! Smile with tongue outDSC07004

gera

I love Disney more than life itself. When I met up with a friend at the cinema today, the choice was out of a whole list of serious movies, or the new Disney film Tangled. Guess what I voted for?

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(source)

I have to get my way, or I throw a tantrum. It was okay though, because my lovely friend accepts me for who I am and conceded. VICTORY WAS MINE. We were surrounded on all sides by screaming and giggling children, and I fitted right in. Smile

thr

I can never have too much Disney. I followed up the Disney movie with more Disney. On my Tuesday Tempo run, I plugged my iPod into the treadmill and watched away!DSC07007

TOY STORY 3!!DSC07010

I never got to see it when it was out, so I rented it and watched the first bit today! So SAD so far!!

grea

I love brightly coloured things. Like this chocolate that was on sale in Whole Foods yesterday:DSC07003DSC07002

How cool is THAT?! Tasted like heaven…

few

I find balls hilarious. So apparently, I’m not just any child mentally- I’m an 8 year old boy. But I do love balls.

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Tropical balls: cashews, dried apricots, coconut + spices made Averie’s way. Seriously, I could live off balls. Winking smile

gea

Before I get too carried away with my list of endless child-like traits (this post would be so long it would break records), I thought I’d tell you about the exciting event I mentioned in the last post!

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Yesterday when in WF, I was given a leaflet about upcoming events at the store this month.DSC06953

And check out what’s on tomorrow!DSC06952

I’ve booked a place at the talk by a Sports Nutritionist!! Open-mouthed smileI’m SO excited- I can’t wait to hear what he has to say, and hopefully I learn a lot! And obviously, another WF trip is hardly a bad thing either, although I’m not sure my bank balance will agree…! Smile with tongue out

grea

So are you a child at heart, or mature all the way? I have my mature moments…but I think my childish ones overshadow those! Smile with tongue out

rge

Do you love Disney? What are your favourite Disney movies? The old classics are my faves, like the Little Mermaid and Aladdin. I always wanted to be Jasmine so badly when I was a kid!

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Have you ever been to any talks like this one? If so, was it useful I haven’t, so I can’t wait to hear what he has to say!! I think I might bring out my inner geek and make notes…!

grea

Have a great day tomorrow lovelies!!

grea

P.S. I am in the process of moving to self-hosted blogging, so if something goes disastrously wrong and my site explodes, you’ll know why! Smile with tongue out

Living the Crazy Single Life

Kay, so did anyone else other than Freya, Lindsay and myself NOT realise it was Valentine’s Day today until late yesterday night? Oh the crazy single life I lead! Smile with tongue out

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People living the Crazy Single Life simply have the best breakfasts in my opinion.DSC06664

We utilise our mostly empty nut butter jars in amazing ways…

The Before:DSC06663

The After:DSC06683

The kind of work done there could only be achieved by finger. Again, I blame the Crazy Single Life  for that lack of etiquette.

During:DSC06675

Took my oats, stuffed them in said jar, and topped them with something vaguely reminicent of V-Day…

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Raspberry is Valentinesy 🙂

…and then some granola too. Because life just isn’t complete without it. Crazy Single or otherwise.DSC06681

Holy Moly this was AMAZING. DSC06682

Special Monday Breakfast = Success.

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Living the Crazy Single Life means that you can hit the gym in the evening on Valentine’s Day, and get all schweaty and attractive on this beast of a machine:

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The hill climber that made me work HARD!

I loved the fact that the gym was practically deserted for once!! I’d never been on that machine before, cos a) it was/is too scary looking and b) there’s only two, and they are always taken. Apparently though they’re always taken by people in relationships! BodyPump was super quiet too! SCORE for the singleton! Open-mouthed smile

grea

Crazy Single Life means you can not wear make-up and leave your hair in it’s natural state of insanity, even on Valentine’s Day.

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No-one will ever see me and judge. Well except anyone who reads this…!

And the best thing about living the Crazy Single Life? No compulsory food sharing.DSC06685

I made Katie’s hot cocoa fudge babies, but left them slightly chunkier for a bit of crunch.  They are total bliss. And trust me when I say that they’re the only babies that are gonna be made tonight as far as I’m concerned! Winking smile

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So tell me, are you living the Crazy Single Life too, or are you celebrating V-Day with someone special? Despite all these cool benefits, maybe someday I’ll find someone I love enough to share these delicious babies with…they’d have to be pretty darn special though! 😛

hts

What is your favourite thing about Valentine’s Day, or do you hate it? I love it, because I get another excuse to eat a ton of chocolate and make yummy things! A V-Day dessert coming at ya belatedly tomorrow by the way, thanks to the whole forgetting thing!!

htrs

HAPPY VALENTINE’S DAY LOVELIES!! I love you all!dsc05968