Lifestyle
and nutrition 1. Food and
drink for fuel and hydration: a. What we
commonly understand as food, breakfast, lunch, dinner and even fast food is
just really fuel for the trillions of cells that make up our body. Sounds
pretty dull doesn’t it? Even for us athletes’, fuelling doesn’t have to be
boring as there are so many good choices. Colorful vegetables, lean meats and
fish, nuts, seeds and whole grains. Of course we are nothing without water! Eat
more carbohydrates early in the day to fuel your work and training and then
proteins later in the day to help with recovery and repair. Fruits and
vegetables provide vitamins and other micronutrients to support general health.
These are not optional for athletes! 2. Supplements
to food: gels, bars and sports-drinks a. Pre-run,
during training and post training the body has differing needs. Sugars in an
easy to process form are useful before training. A sports drink like Gatorade
or a Gel like Carb Boom contains
what you need and also is easily absorbed into the blood and your muscles.
Adding protein to these supplements can help with absorption while increasing
endurance, decreasing muscle damage and reducing post training soreness. 3. Post-training
recovery (protein drinks, bars and real food) a. Recovery bars
like Power Bar Recovery can also help to reduce post training soreness and
refuel the body rapidly. Recovery drinks like Gatorade Recovery can help with
rehydration and also adding electrolytes rapidly back to your body to help
rebalance salt levels. Having a carbohydrate/protein balanced meal within 2
hours of training will help to satisfy hunger and provide added nutrients and
micronutrients for your recovery. Water again can help rehydrate you. 4. Timing for
nutrition and hydration a. On a
training day, depending on how far you are running, you will have different
needs. For a 30 minute run first thing in the morning, you can drink some water
and get going. For longer runs like our Saturday runs, you should drink some
sports drink an hour before running to provide your brain and body with fuel
after the nighttime fast. While driving to the group, sip on the sports drink
to drip feed your system. You can also carry drinks on the run in a bottle or a
Fuel Belt. Drinking 6-8 oz every 30 minutes will help with energy and focus. Consider
taking gels with you on longer runs as well. They contain about 100-120 Kcal of
sugar and electrolytes and can help get you through the runs. Drink 6-8 oz of
water with gels or they tend to be too thick. One god tip is to carry them in
your gloves or pinned inside your shorts. They stay more-liquid that way!! Some
sports drinks and gels contain caffeine that can aid in the use of fatty acids
and also may provide that caffeine effect. |
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CategoriesBook ReviewsMusings from a Veranda Personal Experiment in Endurance Postcards from Bavaria The Keys |
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